Total expenditure on healthful consumables or nutritious items

Total expenditure on healthful consumables or nutritious items

Healthy Eating Expenses: A Comprehensive Price Overview for Vegetables, Fruits, and More in Minsk

For those planning to adopt a healthier diet from next Monday, understanding the prices of nutritious food items is crucial. Mfin.by journalists have examined the pricing of various healthy products in several retail outlets across the capital.

Fresh vegetables, fruits, and berries fall under the World Health Organization's recommendation for daily consumption of at least 400g. Here's a breakdown of their prices:

• Cucumbers cost approximately 6 rubles per kg, while tomatoes vary in price ranging from 6.5 to 27 rubles, with black tomatoes priced at 18 rubles per kg and yellow ones at 15-16 rubles. Cherry tomatoes tend to be the priciest.
• Bell peppers range from 10 to 17 rubles per kg, broccoli costs around 16 rubles per kg, but can sometimes reach up to 22 rubles. Cabbage is priced at 3 rubles per kg. Avocados' price range is from 14 to 30 rubles per kg, while apples cost around 5 rubles per kg (Poland) and 11 rubles per kg (Netherlands).

Prices for fresh berries remain high as it's not yet the optimal season. To illustrate, fresh strawberries currently cost from 26 to 35 rubles per kg, fresh raspberries – 172 rubles per kg, fresh blueberries (Morocco) – 85 rubles per kg, and fresh blackberries (Mexico) – 224 rubles per kg. Keep an eye out for promotions and discounts to decrease the cost of berries.

Buckwheat, rich in beneficial nutrients, can be purchased in stores at a price ranging from 3 to 7 rubles per kg. Do not forget about rice, which is healthier when brown or wild. Brown rice enhances blood circulation, stabilizes the digestive system, and helps eliminate toxins, while wild rice boasts a high content of antioxidants and protein. A mix of brown and wild rice costs 25 rubles per kg, while a mix of golden and wild rice ranges from 30-32 rubles per kg, making them more expensive compared to white rice, which can be bought for 3 to 6 rubles per kg.

Legumes, applauded for their high plant protein and fiber content, have the following Minsk store prices: red beans – from 12.50 rubles per kg, white beans – from 20 rubles, chickpeas – from 6 to 24 rubles per kg (depending on the producer), green lentils – 6.5-7 rubles per 450g pack, red lentils – 4.6 rubles per 450g pack.

Nuts serve as tasty and satisfying snacks, providing healthy unsaturated fats, vitamins, and minerals, linked to lower risks of heart disease, heart attacks, and cancer. Walnuts cost around 38 rubles per kg, hazelnuts – 42-44 rubles per kg, and almonds – 44-46 rubles per kg.

Greens, which are rich in vitamins, minerals, and antioxidants, are an essential addition to dishes. They add far more than just visual appeal as they bring freshness and depth of flavor. Dill, parsley, green onions, arugula, spinach, cilantro, lettuce, and iceberg lettuce are priced between 1.6-4 rubles per weight unit.

Whole grain bread, with its milling method that preserves sprouts and bran, boasts a high fiber content, which improves digestion and the absorption of all nutrients. Some pricing examples include "Clean Grain" bread at 19.5 rubles per kg, sourdough bread at 10.9 rubles per kg, and whole grain sourdough bread at 5.11 rubles per kg.

Red fish, containing vital nutrients like omega-3 fatty acids, vitamin D, potassium, and phosphorus, helps ensure prevention of cardiovascular diseases. Current prices for chilled rainbow trout (gutted, with head) in Minsk stores are around 40 rubles per kg, while chilled rainbow trout steak costs 50 rubles per kg. Salmon fillet and steak are somewhat more expensive, priced at 74 rubles per kg and 70 rubles per kg, respectively. A more budget-friendly option is keta, gutted and headless, costing 34 rubles per kg.

Given the current search results, acquiring precise and up-to-date prices for all healthy products in Minsk, Belarus, can be challenging. However, general trends and nutritional benefits of the products mentioned still hold value.

ASHA KHAN, Journalist

Adopting a healthy diet requires knowledge of the prices of nutritious food items, such as vegetables, fruits, nuts, and whole grain bread. In Minsk, cucumbers, cabbage, and red beans are relatively affordable, whilst prices for fresh berries, avocados, and premium nuts tend to be higher. Besides, certain healthier grain alternatives like brown and wild rice are slightly more expensive than white rice. Understanding these price differences can aid in creating a nutritious and affordable healthy-diets plan.

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