Healthy food does not have to be expensive

Many families worry that eating well costs too much. In fact, some of the healthiest foods in Afghanistan are also among the cheapest: lentils and beans, seasonal vegetables, eggs, yogurt and whole-wheat bread. With a little planning, a family can eat a balanced diet without spending more.

Build meals from three groups

  • Energy foods: bread, rice and potatoes. Choose whole-wheat flour when possible; it is more filling and has more nutrients.
  • Body-building foods: lentils (dal), mung beans, kidney beans, chickpeas, eggs, yogurt, milk and, when you can, meat, chicken or liver. Beans and lentils are a cheap way to get protein and iron.
  • Protective foods: vegetables and fruit, such as carrots, turnips, pumpkin, spinach, tomatoes, onions and fruit in season.

Try to include something from each group in the main meals of the day.

Tips to stretch your money

  • Buy vegetables and fruit in season, when they are cheaper and fresher.
  • Buy dry foods such as lentils, beans, rice and flour in larger amounts if you can store them in a dry, covered container.
  • Cook at home. Ready-made snacks, soft drinks and sweets cost a lot and give little nutrition.
  • Use less oil, salt and sugar. In large amounts they add cost and harm health.
  • Add a handful of lentils or beans to rice, soup or qorma, so that a small amount of meat goes further.
  • Plan meals for the week and use leftovers safely: cover them, keep them cool and reheat them well.
  • If you have space, grow vegetables or herbs in the yard, and keep chickens for eggs.
  • Water is the best and cheapest drink.

Give priority to those who need it most

Young children, pregnant and breastfeeding women, and people who are sick need nutritious food the most. Make sure they get a fair share of eggs, beans, meat and vegetables.

When to see a doctor

See a health worker if a child is not growing well, if someone in the family is losing weight without a reason, or if someone always feels tired and weak. Many health centres can advise on nutrition support. Go to the nearest hospital immediately if a child is very weak, has swelling of both feet, or cannot eat or drink.

For personal advice on food and health, book a consultation with a doctor in the app or visit a clinic.