As economic challenges continue during wartime, many Ukrainians are looking for ways to cut costs—especially on food—without sacrificing their health. Nutritionist Lyudmila Goncharova offers practical advice on how to save money while maintaining a nutritious diet.
Plan Ahead and Shop Smart
Goncharova emphasizes the importance of planning your weekly meals and creating a shopping list. This not only helps you buy only what you need but also prevents impulse purchases.
She notes that most supermarket shelves are filled with processed, refined foods that make up 80% of available products—many of which harm our health and come with higher price tags. In contrast, buying natural, whole foods can cut grocery bills by up to 60%.
“For example, a piece of raw meat may seem expensive, but it’s more nutritious and cost-effective than buying sausages, pies, or snacks,” she explains. “Many of my patients report spending 40–60% less on food when they switch to natural ingredients.”
Choose Seasonal and Local Produce
Buying seasonal and locally produced foods can significantly lower costs. These products are often fresher, more nutrient-rich, and require fewer preservatives or chemicals for storage. Because they travel shorter distances, they are also better for the environment and arrive on store shelves faster.
Core Foods for a Healthy Diet
Goncharova recommends building your diet around the following affordable, healthy staples:
- Proteins: Fresh meat, organ meats (liver, kidneys, heart), eggs, and fatty fish such as hake or pollock.
- Dairy: Cow, goat, or sheep milk; 2% fat kefir; sugar-free yogurt; whey cheeses; sour cream; and fermented baked milk.
- Healthy Fats: Lard, butter (82% fat), and oils like olive, hemp, or flaxseed oil.
- Carbohydrates: Whole grains like oats, rye, wheat, corn, millet, unpolished and wild rice; legumes such as beans, lentils, and peas.
- Produce: Leafy greens, berries, fruits, vegetables, and roots like celery, parsley, and parsnip.
- Herbs and Spices: Use natural seasonings for flavor without additives.
She also advises people to reduce, not eliminate, unhealthy foods if they are part of their routine—gradually adjusting to a healthier diet.
Tips for Avoiding Impulse Buys
- Plan a weekly menu to know exactly what you need.
- Check pantry stock before shopping to avoid duplicates.
- Use shopping apps like Google Keep, Listonic, or Bring! to organize your list.
- Never shop when hungry, as it leads to unplanned purchases.
- Set a spending limit and stick to it.
- Ignore marketing tricks and avoid promotional items that aren’t on your list.
Simple, Healthy, Budget-Friendly Recipes
Goncharova also shared examples of easy meals that support a healthy lifestyle:
1. Veggie Omelet + Side Dish
- Ingredients: Eggs, tomato, vegetables, greens, spices.
- Instructions: Beat eggs, sauté veggies, pour eggs over, cook covered. Serve with grains or wholemeal bread.
2. Oatmeal with Fruit and Cottage Cheese
- Ingredients: Oatmeal (not instant), milk or water, banana, apple, honey, nuts, cottage cheese.
- Instructions: Cook oats, then top with fruits, nuts, and cottage cheese.
3. Oatmeal Pancake
- Ingredients: Oatmeal, 1–2 eggs, milk or water, salt, spices.
- Instructions: Mix oats and eggs, fry on both sides. Fill with sweet (fruit/honey/nuts) or savory (chicken/fish/veggies) ingredients.
These meals offer a balance of proteins, healthy fats, fiber, and complex carbs—and are suitable for any time of day.
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