Week 8 - Eating out & food budgeting

Eating out

Eating out can be entertaining and gives us a break from cooking. Although takeaways can be convenient, cheap and tasty; but sometimes they can be high in fats, sugar and salt.

If you are eating out or getting takeaways regularly, opting for healthier choices can help you maintain a balanced diet, and don’t forget to keep in mind the Eatwell Guide principles.

Tips for eating out or ordering takeaways

Fish and chips:

• Go for thick cut chips as they soak up less fat
• Opt for fish coated in breadcrumbs instead of batter
• Request for fish and chips without salt and have a side of mushy peas
• Watch out for the extras such as pies and sausages which can be high in fat

Italian

• Opt for tomato/vegetable-based sauces instead of cream
• Ask for extra vegetable toppings on your pizza
• Choose thin based pizzas instead of deep pan/stuffed crust
• You may want to have a starter as your main meal if you are opting for a dessert
• Garlic bread can be high in fat because of the butter, try bruschetta

Chinese

• Look out for crispy/battered meaning it is deep fried therefore high in fat
• Try steamed options e.g. dumplings, soups, plain rice
• Stir-fries can be lower in fat and contain vegetables

Indian

• To lower the amount of fat in your meal go for tandoori cooked meat and tomato-based sauces such as jalfrezi or madras.
• Choose plain rice and chapattis
• Choose vegetable and lentil-based dishes e.g. dhal

Kebabs and burgers

• Try and avoid the extras and high fat sauces e.g. mayonnaise, extra cheese, bacon strips
• Go for a regular size burger with a side salad
• Shish kebab is a healthier alternative to doner kebab
• Grilled burgers from lean meat/fish are a good choice

Food Budgeting

There is an assumption that eating healthy is expensive however if you plan well and think wisely, eating healthy won’t cost you as much as you think.

Tips

• Opt for unit pricing when deciding which product to purchase showing the price of food for a certain weight.  Pack of 6 apples 630g=£2.25 /£3.58/kg. Seasonal fruit and vegetables are cheaper, and some supermarkets are selling wonky fruit and vegetables which can be nutritious and better value for money.
• Meal preparation can save you time and money – frozen vegetables go a long way, tinned tomatoes and tinned pulses can also bulk up your meals as well as providing texture and flavour.
• Vegetables and pulses usually cost less than meat, so try adding more of these foods to your meat-containing meals as they are packed with fibre and are lower in fat. Have a meat free day!
• Canned oily fish can often be cheaper than fresh fish e.g. sardines and salmon- also a source of omega 3 fats.
• Go for economy/value brands/supermarket own brands which can be just as good and lower in price.
• Use up leftovers, try not to waste foods and add any leftover vegetables to make a hearty soup.

Need some ideas for budget meals and tips then check these links below:

BBC Good Food – 10 easy budget family meals

NHS website – 20 tips to eat well for less

Common store cupboard foods

Keeping a supply of basic foods in your store cupboard, fridge and freezer can save you time and allow you to explore making nutritious meals.

• oats
• pasta
• bread
• tinned tomatoes
• tinned pulses
• rice
• frozen fruit and vegetables and mince meat
• eggs
• milk