The IELTS Reading section is a crucial component of the exam, testing your ability to comprehend complex texts and extract relevant information. Today, we’ll focus on a topic that has been gaining traction in recent years: achieving a balanced diet on a budget. This subject has appeared in various forms in past IELTS exams and, given its relevance to global health and economic concerns, is likely to resurface in future tests.
Balanced diet on a budget
Reading Passage
Eating Well Without Breaking the Bank
In an era of rising food prices and increasing health consciousness, many people find themselves caught between the desire for a nutritious diet and the need to stick to a budget. However, with some careful planning and smart choices, it is possible to achieve a balanced diet without overspending. This article explores practical strategies for maintaining good nutrition while keeping costs down.
One of the most effective ways to eat healthily on a budget is to plan meals in advance. By creating a weekly meal plan and shopping list, you can avoid impulse purchases and reduce food waste. Focus on versatile ingredients that can be used in multiple dishes throughout the week. For example, a large bag of rice or pasta can form the base of several meals, while frozen vegetables can be added to various dishes for a quick nutrient boost.
Buying seasonal produce is another cost-effective strategy. Fruits and vegetables that are in season are not only more affordable but also at their peak in terms of flavor and nutritional value. Farmers’ markets and local produce stands often offer competitive prices on seasonal items. Additionally, consider growing your own herbs or vegetables if you have space. Even a small herb garden on a windowsill can provide fresh flavors without the cost of store-bought herbs.
Protein is often the most expensive component of a meal, but there are ways to incorporate it affordably. Legumes such as beans, lentils, and chickpeas are excellent sources of protein and fiber, and are typically very inexpensive. Eggs are another versatile and affordable protein source. When it comes to meat, buying in bulk and freezing portions can lead to significant savings. Look for sales on lean meats and fish, and consider incorporating more plant-based meals into your diet.
Whole grains are not only nutritious but also tend to be more filling than their refined counterparts. Brown rice, whole wheat pasta, and oats are all affordable options that provide essential nutrients and help you feel satisfied for longer. These can be bought in larger quantities and stored for extended periods, making them an economical choice for budget-conscious shoppers.
Reducing food waste is crucial for both environmental and financial reasons. Learn to use all parts of vegetables, such as making soup stocks from vegetable scraps. Properly storing food can extend its shelf life, and learning to repurpose leftovers can stretch your food budget further. For example, leftover roast chicken can be used in sandwiches, salads, or soups.
While fresh produce is ideal, frozen fruits and vegetables can be a budget-friendly alternative. They are often just as nutritious as fresh produce, as they are typically frozen at peak ripeness. Canned options, particularly for beans and fish, can also be part of a healthy diet when chosen wisely. Look for low-sodium varieties and rinse canned vegetables before use to reduce salt content.
Cooking from scratch is generally more economical than buying pre-prepared meals. Basic cooking skills can go a long way in creating nutritious, low-cost meals. Invest in a few key spices and learn to use them to add flavor to simple dishes. Batch cooking and freezing portions can save both time and money in the long run.
Lastly, be a savvy shopper. Compare prices between stores, look for sales and discounts, and consider store brands which are often cheaper than name brands but of similar quality. Some stores offer loyalty programs or digital coupons that can lead to additional savings.
In conclusion, achieving a balanced diet on a budget requires planning, creativity, and smart shopping strategies. By focusing on whole foods, seasonal produce, and cost-effective protein sources, it is possible to eat nutritiously without overspending. With these strategies in mind, anyone can work towards better health without compromising their financial well-being.
Questions
True/False/Not Given
Determine if the following statements are True, False, or Not Given based on the information in the passage.
- Planning meals in advance can help reduce impulse purchases and food waste.
- Seasonal produce is always more expensive than out-of-season options.
- Growing your own herbs and vegetables is only possible if you have a large garden.
- Legumes are a more expensive protein source compared to meat.
- Whole grains are less filling than refined grains.
- Frozen fruits and vegetables are less nutritious than fresh produce.
- Cooking from scratch is generally more time-consuming than buying pre-prepared meals.
Multiple Choice
Choose the correct letter, A, B, C, or D.
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According to the passage, which of the following is NOT mentioned as a strategy for eating well on a budget?
A) Buying seasonal produce
B) Planning meals in advance
C) Eating out at inexpensive restaurants
D) Using frozen vegetables -
The passage suggests that protein can be incorporated affordably by:
A) Avoiding meat altogether
B) Only eating expensive cuts of meat
C) Using legumes and eggs as protein sources
D) Consuming more dairy products -
Which of the following is recommended for reducing food waste?
A) Throwing away all leftovers
B) Only buying fresh produce
C) Using vegetable scraps to make soup stocks
D) Avoiding bulk purchases
Matching Headings
Match the following headings to the correct paragraphs in the passage. There are more headings than paragraphs, so you will not use all of them.
- Paragraph 2
- Paragraph 4
- Paragraph 6
- Paragraph 8
Headings:
A) The benefits of whole grains
B) Meal planning and versatile ingredients
C) Affordable protein options
D) The importance of cooking skills
E) Strategies for reducing food waste
F) The superiority of organic food
G) Smart shopping techniques
Summary Completion
Complete the summary below using words from the box. There are more words than spaces, so you will not use all of them.
seasonal expensive budget nutritious planning waste frozen processed
Achieving a balanced diet on a (15)__ requires careful (16)__ and smart choices. Buying (17)__ produce and using versatile ingredients can help reduce costs. Legumes and eggs are affordable alternatives to more (18)__ protein sources. Whole grains provide essential nutrients and are filling. Reducing food (19)__ and using (20)__ fruits and vegetables can also contribute to a healthy, economical diet.
Answer Key and Explanations
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True – The passage states, “By creating a weekly meal plan and shopping list, you can avoid impulse purchases and reduce food waste.”
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False – The passage mentions, “Fruits and vegetables that are in season are not only more affordable but also at their peak in terms of flavor and nutritional value.”
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Not Given – The passage suggests growing herbs on a windowsill but doesn’t specify the space required for vegetables.
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False – The passage describes legumes as “excellent sources of protein and fiber, and are typically very inexpensive.”
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False – The text states, “Whole grains are not only nutritious but also tend to be more filling than their refined counterparts.”
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False – The passage notes, “They are often just as nutritious as fresh produce, as they are typically frozen at peak ripeness.”
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Not Given – While the passage mentions cooking from scratch is more economical, it doesn’t compare the time involved.
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C – Eating out at inexpensive restaurants is not mentioned as a strategy in the passage.
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C – The passage suggests using legumes and eggs as affordable protein sources.
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C – The text recommends “making soup stocks from vegetable scraps” as a way to reduce food waste.
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B – This paragraph discusses meal planning and using versatile ingredients.
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C – This paragraph focuses on affordable protein options, including legumes and eggs.
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E – This paragraph discusses strategies for reducing food waste, such as using all parts of vegetables and repurposing leftovers.
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D – This paragraph emphasizes the importance of basic cooking skills for creating nutritious, low-cost meals.
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budget
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planning
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seasonal
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expensive
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waste
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frozen
Common Mistakes and How to Avoid Them
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Misinterpreting “Not Given” statements: Remember, “Not Given” means the information is neither confirmed nor denied in the text. Avoid making assumptions based on general knowledge.
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Overlooking key words: Pay close attention to qualifiers like “always,” “never,” or “sometimes” in True/False/Not Given questions.
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Falling for distractors in Multiple Choice questions: Read all options carefully and choose the one that best matches the information in the passage.
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Mismatching headings: Ensure you understand the main idea of each paragraph before selecting a heading.
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Using words not in the box for Summary Completion: Only use the words provided, even if you think another word fits better.
Vocabulary
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Versatile (adjective) – /ˈvɜːrsətaɪl/
Definition: Able to be used for many different purposes
Example: Rice is a versatile ingredient that can be used in various dishes. -
Impulse (noun) – /ˈɪmpʌls/
Definition: A sudden strong desire to do something
Example: Avoiding impulse purchases can help you stick to your budget. -
Economical (adjective) – /ˌiːkəˈnɒmɪkl/
Definition: Giving good value in relation to the amount of money spent
Example: Cooking from scratch is generally more economical than buying pre-prepared meals. -
Repurpose (verb) – /riːˈpɜːrpəs/
Definition: Adapt for use in a different purpose
Example: Learning to repurpose leftovers can stretch your food budget further. -
Savvy (adjective) – /ˈsævi/
Definition: Shrewd and knowledgeable in the realities of life
Example: Being a savvy shopper can lead to significant savings on your grocery bill.
Grammar Focus
Conditional Sentences (First Conditional):
The first conditional is used to talk about possible future events and their likely results. It’s formed with “if + present simple” in the condition clause and “will + infinitive” in the result clause.
Structure: If + present simple, will + infinitive
Examples from the text:
- “If you have space, consider growing your own herbs or vegetables.”
- “If you plan meals in advance, you can avoid impulse purchases.”
Practice:
Create your own sentences using the first conditional to discuss healthy eating on a budget:
- If I buy seasonal produce, I…
- If we cook meals from scratch, we…
Tips for IELTS Reading Success
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Time management: Allocate your time wisely across all sections of the reading test.
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Skim and scan: Quickly skim the passage for general understanding, then scan for specific information.
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Read questions carefully: Understand exactly what each question is asking before searching for the answer.
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Use context clues: If you encounter unfamiliar words, try to deduce their meaning from the surrounding context.
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Practice regularly: Familiarize yourself with different question types and develop strategies for each.
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Don’t leave blanks: Even if you’re unsure, always provide an answer as there’s no penalty for incorrect answers.
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Check your answers: If time allows, review your answers for any obvious mistakes.
By following these strategies and continuously practicing with diverse reading materials, you can improve your performance in the IELTS Reading section. Remember, achieving a balanced diet on a budget is not just about passing a test—it’s a valuable life skill that can contribute to your overall health and financial well-being.
For more information on nutrition education and its importance, check out our article on the importance of nutrition education. Additionally, to understand how fast food impacts our diet and budget, read our analysis on the impact of fast food.