When people hear "healthy eating" they often picture salmon, avocado and imported superfoods. Those are fine if you like them and can afford them, but you can eat well without them. A lot of the cheapest food in a Jordanian market is also some of the healthiest. I talked about this on Ain FM, and here is more detail.
Start with what is already in your kitchen
Lentils, chickpeas, fava beans and dried beans give you protein and fibre for very little money. The NHS describes pulses as a cheap, low fat source of protein, and they count towards your vegetables for the day. Our own dishes already use them well: adas soup, mujaddara, hummus, ful and msabaha. Buying them dry and cooking a big batch usually costs less than buying cans.
Bulgur, freekeh and oats are whole grains, and they are just as filling as white rice and white bread. Try swapping half the rice in a dish for bulgur, or making oats for breakfast a few times a week.
Eggs, labneh and yogurt are good, affordable protein for breakfast and dinner. Some of our white cheeses and pickles are very salty, so keep those small.
Buy vegetables and fruit in season
The WHO recommends at least 400 grams of fruit and vegetables a day, about five portions. That sounds like a lot until you count the tomato and cucumber with breakfast, a salad at lunch and a piece of fruit in the afternoon. Whatever is in season at the souq is usually cheapest and tastes best. Frozen vegetables are also useful for busy weeks, because nothing goes to waste.
Where the money really goes
Soft drinks, packaged juices, crisps, biscuits and takeaway add up quickly, and they give you a lot of sugar and salt for the price. The WHO advises keeping free sugars under 10% of your daily energy and salt under 5 grams a day. Cutting back on these saves money and moves you closer to both targets. Water is free, and tea or coffee with less sugar costs almost nothing.
A few habits that help
- Plan the week's meals before you shop, so you buy what you will actually cook.
- Cook once and eat twice: a pot of lentil soup or a tray of baked vegetables can cover two meals.
- Use leftover bread for fattoush or fatteh instead of throwing it away.
- Read labels on packaged food, and compare price per kilo, not per pack.
A healthy plate for a Jordanian family can be mujaddara with a big salad and yogurt, or eggs with vegetables and whole grain bread.
Sources
- World Health Organization. Healthy diet, fact sheet.
- NHS. Beans and pulses in your diet.
If you want a plan that fits your family's budget, send me a message on WhatsApp. We can meet at the clinic or online.
This article is general information, not personal medical advice. Talk to a professional before changing your diet, especially if you have a health condition.
