The Truth about Eating Healthy? It is not Expensive!

“Don’t shop for food on an empty stomach!”

Puzzled? I was too.

I asked a nutrition expert for advice on eating healthy without having to rob a bank. This was the first thing Dr Subhasree Ray told me.

But what she said next explains why:

“The moment you are hungry and you go to buy food or even to a grocery shop, you will end up buying something which is junk food. Only shop when you have eaten and you are prepared - when you know what you're going to buy.”

Makes sense now, right? As will a lot of other stuff she told me.

Which it should considering getting people to eat right is part of what she does as the Section Head, Wellness, TVS Motor Company, where she designs wellness programmes for employees of one of India’s biggest auto companies. Previously, she planned nutritious, well-balanced meals for the workforce of one of India’s biggest conglomerates.

In fact on the Longevity Shot, Dr Ray outlined some simple hacks to eat healthy on a budget. Take a look at some of the notes I made during our conversation.

Handy hacks to eating healthy on a budget

1. Shop for food after a meal

Like we saw earlier, a full stomach helps you say no to junk food. Plus, you get in a post-mealtime walk which is also good for you.

2. Plan ahead

Make a meal plan for a week. Now, make a shopping list for perishables based on the plan. Stick to the list.

Take a leaf out of your mother’s playbook. Buy dry goods that do double duty in bulk. Think pulses, legumes, spices. Stock your pantry for a month.

3. Shop Smart to Eat Healthy

You don’t need to splurge on avocados, broccoli, salmon or quinoa.

Buy local. Buy seasonal. Buy fresh - especially fruits and veggies - from your neighbourhood vendor. Not only will you support the local economy, you will also save ₹₹₹₹₹!

Psst…tune in to the interview. Get a list of healthy, local and affordable options you can pick up from your sabzi or kiranawalla.

4. Power your thali

The problem is not Indian food. The problem is the proportions in which we eat - think more carbs and less of everything else. Flip the plate. Load up on the veggies, add protein to every meal and cut the carbs.

What local Indian ‘health’ foods can you eat?

In the interview, Dr Subhasree Ray shares a list of affordable, but healthy food swaps that are tailored for Indian tastebuds.

Think millets instead of quinoa or soya for your protein fix. Find olive oil expensive? Subhashree gives us some affordable, healthy swaps for that too.

But that’s enough from me. Why don’t you listen in to the expert herself?

Stream that conversation now right here, on Substack. You could also watch it on YouTube or Spotify.

This conversation is the final one in a 3-part series on Nutrition and Longevity.

In the previous episodes, Subashree told us how to power our thali - yeah! eat Indian- for longevity and how to get your daily protein fix from Indian meals.

Find that here: Substack | Spotify | YouTube

Watch all three. See how you can have your ‘chole’ or ‘sambar’ and eat it too!

And don’t forget to subscribe. Lots more expert conversations coming your way, including one on planning your finances for longevity!

I will see you on Monday.

Kavita Krishnan.