Affordable and Appetizing: Budget-Friendly Mediterranean Diet

 Written By: Shrutiben Bhakta; SLU Dietetic Intern

When we think of diets, we usually imagine costly and strict eating plans that can be hard on both our wallets and our taste buds. But there's a secret here – the Mediterranean diet. It's not just about being healthy; it's also budget-friendly. In this post, we'll explore the Mediterranean diet and how it can be an affordable way to enjoy both delicious food and better health!

The Mediterranean diet roots from cultures around Greece, Italy, and Spain. It is known for its heart healthy advantages. The diet is associated with anti-inflammatory properties, arrays of antioxidants, healthy fats, and ample fiber. These elements help reduce risk of types of cancers, dementia, arthritis, etc. It also promotes digestive health, weight management, diabetes management, cognitive health, mental health, and overall wellbeing.

Budget Friendly Mediterranean Staples

• Olive Oil: From roasting and sauteing to garnishing your salads, olive oil is so versatile. It’s rich in monounsaturated fats and antioxidants, it lowers bad cholesterol levels and reduces the risk of heart disease.
• Legumes: Beans, lentils, and chickpeas are budget-friendly powerhouses in the Mediterranean diet. They are both protein and fiber packed, making them ideal and easy to add into soups, stews, and salads.
• Fruits and vegetables: Colorful and wallet friendly option for your vitamins, minerals, and antioxidants.
• Fish: The best source of omega-3s. These healthy fats promote heart health and boost brain function. Canned or jarred sardines, anchovies, mackerels are a budget friendly option to get your omega-3s
• Whole grains: Grains are rich in minerals, vitamins, and dietary fiber. They support your digestive health, help manage blood sugar, and reduce risk of chronic diseases.

Here are some approximate prices for budget-friendly staples from Aldi:

Olive Oil

• Extra virgin olive oil (500ml) - $2.99
• Olive oil spray (200ml) - $1.79

Legumes

• Canned chickpeas (15 oz) - $0.79
• Canned black beans (15 oz) - $0.79

Whole Grains

• Brown rice (32 oz) - $1.89
• Whole wheat spaghetti (16 oz) - $1.29
• Quinoa (16 oz) - $2.49

Fruits and Vegetables:

• Bag of mixed vegetables (16 oz) - $0.99
• Bag of baby carrots (16 oz) - $0.79

Seafood

• Canned sardines (4.375 oz) - $0.99
• Canned salmon (14.75 oz) - $2.19
• Frozen shrimp (12 oz) - $4.99 (for a low sodium option)

In a world of costly and restrictive diets, the Mediterranean diet stands as a budget-friendly option. From cultures around Greece, Italy, and Spain, it offers a path to better health that's both delicious and economical. This diet is rich in anti-inflammatory properties, antioxidants, healthy fats, and fiber, which reduces the risk of many health concerns. From the versatility of olive oil to the affordability of legumes, fruits, and vegetables, the Mediterranean diet lets you have both flavor and well-being without straining your budget.