Media reports comparing shopping baskets, various articles about peaks in the price of a certain fruit or vegetable due to weather conditions, and many continually changing sales on processed food products and in fast food chains – all can sometimes leave us with the impression as if it is much cheaper to eat food that's not really considered healthy.
The reality, though, is quite different, especially if we take into account all aspects and all the tolls that an unhealthy and unbalanced diet takes from us. Before presenting an in-depth review of the costs of the various options, we have gathered here some facts that you should know about the costs of a healthy diet.
Thinking that it's expensive to eat healthily? Here are some facts that you should know:
- Tap water is cheaper and healthier than any sweetened beverages, diet beverages, and so on
- Legumes such as lentils, peas, beans, and chickpeas are excellent substitutes for meat and are actually significantly healthier and cheaper. Legumes contain protein, iron, and many other useful things!
- Dry (raw) legumes such as lentils, peas, chickpeas, and white beans are cheaper than ready to eat legumes (in frozen bags or conserved).
- Seasonal fruits and vegetables should be bought in the season when they are significantly cheaper (grapes in summer, citrons in winter). Additionally, in many places, fruit and vegetable prices drop toward the end of the day – you should use it to your advantage.
Preparing food at home allows for better control over quantities and for less waste of food compared to "readymade food" that arrives in large packages, and some of it ends up being disposed of. - Whole grains (slices of bread, pasta, rice, etc.) are more filling, and so you can buy and cook smaller quantities of them.
- Buying in bulk or by weight in the supermarket or the market is usually cheaper than buying the same food products in packages (cheeses, fish, chicken, etc.)
- Healthy nutrition contributes to our general health, helps to reinforce out immune system, and protects us from a long list of illnesses. Not only is it cheaper to buy healthy food, but we are also spared the costs of lost wages and costs of medications and medical care for our family members or for us.
It's always cheaper to be healthy! A healthy diet contributes to our health
Comparing the costs of a meal containing a portion of chicken, potatoes, and vegetables:
- 100 grams of fresh chicken breast contain 100 grams of chicken, whereas 100 grams of ultra-processed prepackaged schnitzel may contain 50% chicken and 50% breadcrumbs. Therefore, it makes sense both economically and from a health perspective to go for fresh chicken and prepare it at home.
- Fresh potatoes chopped at home are cheaper than a bag of peeled and chopped potatoes ready for baking.
- 100 grams of home-made cabbage salad is cheaper than 100 grams of store-bought cabbage salad (not to mention fresher and much tastier…)
- A serving of home-made soup is cheaper and much more nutritious than a serving of a packaged ready-made soup.
Ultra-processed and packaged food products are, in total – are more expensive
The main comparison: can't healthier also be cheaper?
| Total - Healthy Basket | 95 ₪ | Total - Less Healthy Basket | 133 ₪ |
| Cost of Healthy Food Products – Green Label | Cost of Less Healthy Food Products | ||
| Product | Average Price in NIS | Product | Average Price in NIS |
| Whole Wheat Bread - 750 grams | 12 | White Bread - 750 grams | 6 |
| Dried Chickpeas - 1 kg | 8 | Packaged Hummus - 500 grams | 9 |
| Ears of Corn - 1 kg | 6 | Popcorn (heated in a microwave) | 16 |
| Cucumbers - 1 kg, tomatoes - 1 kg and apples 1 kg | 8 | Snacks (pretzels - 200 grams, baked peanut snacks - 80 grams, 100 gram chocolate bar) | 19 |
| Bulgur - 1 kg | 7 | Dry Pasta - 500 grams | 5 |
| Whole grain couscous 500 grams | 6 | Couscous - 500 grams | 8 |
| Natural Yogurt (individual cup) | 3 | Chocolate Pudding with Whipped Cream (individual cup) | 3 |
| Milk - 1 liter | 6 | Chocolate Milk - 1 liter | 12 |
| Oatmeal - 500 grams | 12 | Granola Bar - 500 grams | 20 |
| Tea - 50 bags | 14 | Sweetened Beverage Six Pack | 37 |
The healthy (Green Label) basket is significantly cheaper than the less healthy basket. As you can see, there are 38 NIS differences between the two baskets.
* Prices are accurate as of 26.12.19. The average is based on the price average checked in Shufersal, Rami Levy, and Mega.
This article and the price comparison were prepared in association with "Leket Israel."
Further Read
Healthy Recipes – Dishes for a Family Meal
Setting Processed Food Aside