There is a presumption that eating healthy is expensive however this is not the case. In fact, takeaways and ready meals are likely to cost more and end up being less nutritious, higher in calories, saturated fat, sugar and salt. Here are some tips to get you eating well but also saving money.
-Batch cooking can save you time and cooking from scratch allows you to have more control, works out cheaper and healthier.
-Overlapping ingredients in recipes and using all parts of the vegetables e.g. broccoli leaves and stem
-Go for economy/value brands/supermarket own brands which are just as good & lower in price and keep an eye on offers but also be mindful of what type of offers are out there
– Tinned, frozen, dried fruit can be cheaper than fresh fruit
-Buy in bulk for oats, pasta, tinned items, rice and non-perishable foods which can keep
– Opt for cheaper cuts of meat, a whole chicken may work out cheaper and lean mince which can be frozen
– Fresh fish can be pricey, how about canned oily fish like salmon and sardines which contain omega 3 fats and frozen fish fillets as an option
– Frozen vegetables go a long way, tinned tomatoes and tinned pulses can also bulk up your meals and count towards one of your 5ADAY
– Loose vegetables and fruits work out cheaper than prepacked products, having a positive impact on the environment with sustainable food
-Make a shopping list, buy what you require and make a meal plan for the week
-With potatoes, pasta, rice, oats, cous cous, noodles & spaghetti you get more quantity wise when you cook them, and a large packet can last you a long time
– Vegetables, eggs, beans and lentils usually cost less than meat, so try adding more of these foods to your meat-containing meals and are also lower in saturated fat. Have a meat free day!
-Make your own pack lunch and use up leftovers
– Make a pasta sauce using chopped tomatoes, potatoes can be used for pies, curries and baking and is a good source of carbohydrates
– If you are using the oven why not make extra e.g. jacket potato, make some chips too
– Stews, casseroles and one pot meals are ideal with using up any leftovers and a good way to include more vegetables and plant base protein e.g. pulses
Useful links
The Association of UK Dietitians
Written by:
Gopika Chandratheva
Nutritionist
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