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How to Build a Healthy Food Basket in South Africa

Healthy Food Art Pic

In today’s fast-paced world, it can be easy to feel overwhelmed by the age-old question of “What’s for dinner”? Maintaining a work/life balance that includes meeting deadlines, getting enough exercise, and eating a balanced diet is difficult enough; add to that rising food costs and limited access to nutritious food options for some, and it’s no wonder many working professionals turn to the easiest, quickest option to fill rumbling tummies.

The good news is that eating healthily doesn’t have to be complicated or expensive. By choosing nutrient-dense, affordable, and easy-to-prepare foods, you can build a balanced food basket that supports your health and suits your lifestyle and budget.

Understanding access to healthy food in South Africa

Up to 15% of households in South Africa have inadequate access to nutritious foods. Access is influenced by several factors, including:

  • Economic challenges: Rising food prices make it difficult for many people to afford fresh, high-quality ingredients.
  • Geographical barriers: Access to fresh produce and healthy food options can be limited in rural areas and some urban neighbourhoods.
  • Time constraints: Many working professionals simply don’t have the time to cook meals from scratch, leading to a reliance on highly processed foods that might not have the essential nutrients needed.

Despite these challenges, making smart food choices can help you maintain a healthy diet without requiring excessive time or money.

The reality of food prices in South Africa

According to the July 2024 Food Basket Report (PDF 2.27 MB), the cost of South Africa’s 28-item urban food basket has risen to R1,278.37, which is an 8.3% increase year-on-year. What’s concerning is that several everyday essentials have experienced dramatic price hikes. For example:

  • Black tea: up 36.7%
  • Instant coffee: up 31.6%
  • Rice: up 24.4%
  • Oranges: up 22.8%
  • Eggs: up 16.3%
  • Peanut butter: up 17.1%

These sharp increases make it increasingly difficult for many South Africans to eat well, even when shopping for basics.

What’s currently in the national food basket?

The 28-item basket includes:

  • Staples like maize meal, brown and white bread, rice
  • Proteins such as eggs, polony, tinned fish, chicken, beef offal
  • Dairy: long-life milk, cheddar cheese
  • Vegetables: potatoes, tomatoes, cabbage, onions
  • Fruit: apples, bananas, oranges
  • Essentials: peanut butter, margarine, sugar, dried beans, baked beans, sunflower oil
  • Hot beverages: tea and coffee

While this covers basic energy and nutrition needs, it lacks variety and often doesn’t reflect a diet that supports long-term health or enjoyment.

What to include in a healthy food basket in South Africa

It’s still possible to create balanced, nutritious meals without breaking the bank. Here are a few items you can add to your basket while shopping:

Protein-rich foods

Proteins are essential for muscle building and repair (even more so as we age), immune function, and overall health. Luckily, as South Africans, we have a variety of affordable and accessible protein options, including:

  • Beans and legumes: Lentils, chickpeas, and black beans have the added benefit of fibre and are great for gut health.
  • Eggs: Still one of the best-value protein sources, even with recent price hikes.
  • Fish: Can be fresh, canned, or frozen. Pilchards and tuna are convenient and nutrient-dense options.
  • Chicken: Fresh or frozen portions (maybe trim off excess skin for heart health).

Whole grains and healthy carbohydrates

Whole grains provide sustained energy and fibre, essential for digestion and heart health. Look for heart-friendly options like:

  • Add lentils to your rice to create a more nutritious meal.
  • Whole wheat bread: A great choice for quick, easy-to-prepare meals.
  • Oats: A cost-effective and quick breakfast choice.
  • Sweet potatoes: Nutrient-rich and filling, plus they’re packed with vitamins A and C.

Fruit and vegetables

Frozen fruit and veg are snap frozen as they’re picked to preserve even more nutrients, and they don’t lose as many soluble vitamins like B and C. They’re also a convenient, cost-effective alternative to fresh produce when you want a quick meal. Fruit and vegetables are packed with vitamins, minerals, antioxidants, and fibre that support overall health. Fill your basket with:

  • Leafy greens: Spinach and romaine lettuce are rich in iron and folate.
  • Carrots and bell peppers: High in vitamin A and great for immune support.
  • Tomatoes: Packed with antioxidants like lycopene.
  • Bananas: High in potassium, magnesium, and vitamin B6.

Tip: Buy seasonal fruit and veg to save money.

Healthy fats

Healthy fats (eat polyunsaturated and monounsaturated fats, avoid trans fats) support brain function, heart health, and satiety and can be enjoyed in moderation. Make sure to add:

  • Avocados: Delicious and rich in monounsaturated fats and essential nutrients.
  • Peanut butter: A spoonful provides healthy fat and protein. Opt for the no sugar, no salt version.

Dairy and dairy alternatives

Dairy is an excellent source of added protein and provides essential vitamins and minerals like vitamin A, calcium, selenium, zinc, and magnesium. Those who can’t tolerate dairy can try alternatives (normally made from plant-based ingredients) that are fortified with similar nutrients. Add these to your basket:

  • Plain yoghurt: A great source of probiotics for gut health.
  • Cheese: For calcium and protein. It’s still high in fat, so moderation really is key.

Building better meals: Make it healthy, make it tasty.

There’s a reason we like to season! Seasoning is key to making healthy meals delicious and satisfying and getting even the fussiest eaters to enjoy a meal. Knorr stock cubes and Knorr powder are excellent additions to a balanced diet, enhancing flavour without compromising nutrition. Benefits of adding Knorr seasoning to your meals:

  • Extra taste without the extra calories: Many store-bought sauces and seasonings contain added sugars and unhealthy fats. Knorr products provide rich flavours without unnecessary additives.
  • Fortified with essential nutrients: Some Knorr products contain added iron and iodine, which are crucial for energy and cognitive function.
  • Convenient and timesaving: Busy professionals can use Knorr stock cubes and stock powders to quickly and easily add flavour to soups, stews, and stir-fries without hours of preparation.

Add vegetable stock cube to a pot of lentils or soup for extra depth of flavour. Use chicken powder to season grilled chicken or roasted vegetables. Stir in beef stock cube when cooking brown rice or whole wheat pasta for a richer taste.

Final thoughts

While food prices continue to rise, it’s more important than ever to make smart, intentional food choices that help you build a food basket to support well-being, taste, and nutrition.

Even with economic challenges, small, consistent changes can create healthier habits. By choosing wisely, buying seasonally, and embracing nutrient-dense ingredients, you can create a balanced, flavourful food basket that serves your body and your budget.

At the end of the day, we’re all human. Who can resist the call of a good wors roll or koeksister? Finding balance doesn’t mean removing joy. Follow the 80/20 rule in your diet and exercise, and you’ll still live a healthy, happy life.

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