How To Eat Well On A Budget
Article by Rachel Suzette
After surviving the whirlwind that was the COVID-19 pandemic, we are now in the midst of a cost of living crisis. No matter what your situation, you will understand the effect that the energy price cap increase has had. The war in Ukraine is also affecting global food prices, and we are still feeling the lasting affects of covid and Brexit, with food prices in the UK rising by nearly 6% in the past year (The Standard, 2022). This has had an impact on one of the ‘flexible’ elements of our household budgets, i.e. what we spend on food, with 16% of households said to have cut back on the quality and quantity of food to enable them to afford other ‘more essential’ bills (The Food Foundation, 2022).
So, how can we ensure that we are able to still enjoy a balanced and healthy diet, which also tastes great, whilst counting every last penny. There is the impression that we have to spend a lot of money to eat healthy, which is absolutely not the case.
Tips to help you eat well on a budget
These tips below will help you enjoy the foods you love, whilst ensuring your diet is full of the nutrition you need, no matter what your situation, dietary preferences or tastes are, and without breaking the bank!
Plan ahead
Eating well and on a budget doesn’t have to be complicated or take lots of time to do. Making a plan means you to have more control over what is eaten in your household each week, and will help make shopping easier, as well as eliminating last minute decision making, reducing food waste and should help to cut costs!
If you are new to this, here is a great way to start. The day before you go shopping, sit down either on your own or with your family (this is a great thing to get the kids involved with) and make a rough plan of what you’re going to eat for the next week.
This also doesn’t have to be a rigid plan - remember that it is flexible. As we know life happens and we might end up having plans on a Friday night so what was originally planned can either be put on next weeks list or be placed in the freezer to use another time.
Once you get in a routine you can also try to plan your meals using similar ingredients which will also help cut down costs. For example, you could make extra vegetable curry and blitz some of it up into a base for a tomato sauce to use for other dishes. This is also a great way to get in ‘hidden’ extra nutrition, especially if there are fussy members in your household. If you have leftovers, if possible, pop them in them in a sealed container and they will keep up to 3 days in the fridge and 1 month in the freezer.
Take advantage of your freezer
Many people have the impression that to bulk cook, you have to spend a whole day chopping, cooking and potting up meals. This is not the case, and just increasing the number of portions you make of a meal once or twice a week is all you need to do. For example, if you are cooking a meal for 2 people, increase your ingredients and make enough for 4 or 6 and pop the leftovers in the freezer to utilise at a later date. Bulk out your dish by adding more vegetables, beans, pulses, legumes or lentils. This will make the dish go further and easier for the next time you want it.
There is also this misconception that frozen fruit and vegetables are not as good as fresh. In fact, frozen fruit/veg are normally fresher as they are frozen immediately after being picked. It is a cost effective way of making sure you always have fruit and veg to hand. This also removes the problem of it going off in the fridge if it hasn’t been eaten – eliminating any food waste!
Supermarket hacks
Supermarkets are there to make money and will use many tools to help us part with our cash. The best way to tackle this is by writing a list of everything you need. If you know what you’re looking for in the shop it saves time and stops you buying unnecessary items. It’ll give your shop more structure and help you to make healthier choices if it’s written down in front of you – but remember to be flexible, if something isn’t available choose just choose an alternative.
Wonky fruit and veg:
When you’re in the fruit and vegetable aisles you may notice a few odd looking varieties of carrots, potatoes and other vegetables. These ‘wonky’ varieties tend to be less loved than their more uniform looking partners on the shelves, due to the way that they look, but there is nothing different in terms of taste or nutritional value, and they also tend to be much cheaper! Many supermarkets now also offer, ‘wonky boxes’ filled with a mixed selection of vegetables, which are great value.
Tinned items:
If you’re looking for another cheap way to ensure you still have fruit and veg in your diet take a look down the tinned food aisle. You can get items such as garden peas, potatoes and peaches for a low cost, that can be stored in your cupboard for when you need them. Again, many people think that they can’t be as good as their fresh counterparts – but they are processed and canned so quickly after being harvested their nutritional quality is just as good.
Seasonal produce:
We are used to seeing every variety of fruit and vegetable in the supermarkets all year long. However, there is a reason why strawberries are more expensive in the winter than the summer - items that are in season will always be cheaper. Plan and shop smarter by using seasonal ingredients for the time of year, helping you save some extra pounds.
Reduced section buys:
By timing your trip to the supermarket well you can also find yourself a good bargain. Supermarkets will start discounting produce which is going out of date that day in the evenings or just before closing. Many of them have designated areas where you can find these discounted items. If you find something within a large discount that is going past its ‘use by’ date ensure you either eat this on the day or freeze it as it is not safe to eat after this date, items that are past their ‘best before date’ are safe to eat so will usually last a few more days. This is a great way of saving a few pounds and stocking up on fresh produce.
Eat local:
Also, don’t just rely on your big branded supermarket. Try your local greengrocer or butcher – they can normally tell you what is in season (in terms of fruit and veg) and advise you on the cheaper cuts of meat available and how to get the most out of your money. Cutting the cost of your food bill can be simple if you plan ahead and shop smart. You can still enjoy good, tasty and nutritious food for all the family on a budget.
Additional support
For those who may need that extra helping hand, there are community organisations and food banks which offer a range of produce for households who may be finding it difficult to make ends meet. Offering a wide range of produce to assist families with their weekly shop so every family has access to a healthy and balanced meal. If you feel like you need extra support follow this link to the leading organisation The Trussell trust who support many families in these challenging times https://www.trusselltrust.org/get-help/find-a-foodbank/.
Additional resources
We also have some incredible Food For Thought Podcast episodes that discuss eating well on a budget, supermarket tricks, and reducing food waste which some of you may find useful:
https://podcasts.apple.com/gb/podcast/supermarkets-dirty-tricks/id1441209943?i=1000512020732
https://podcasts.apple.com/gb/podcast/eat-well-on-a-budget/id1441209943?i=1000469909480
https://podcasts.apple.com/gb/podcast/more-plants-less-waste/id1441209943?i=1000507251158
This blog was written by Rachel Suzette. With 8 years of experience in the hospitality industry as a chef, she is a real foodie. Realising during the covid-19 pandemic that I had a real passion for understanding what we should be eating and why I started my undergraduate degree in Food and Nutrition at Birmingham City University. She is also a volunteer with The Message: Community Grocery, who help people who struggle to afford their weekly shop, providing them with a low cost shopping experience. Rachel would also like to complete a Masters in Obesity and weight management and eventually become an AfN registered nutritionist. I am passionate about sharing science backed information about food, debunking diet myths and banishing bad diet culture. Helping people to have a positive mindset around food and realise that their nutrition can help them live a healthier and happier life. Find her on Instagram: @rachel.suzette.
References:
(1) The Standard, 2022. [online] Available at: <https://www.standard.co.uk/news/uk/tips-spending-less-supermarket-cost-of-living-crisis-b998174.html> [Accessed 23 May 2022].
(2) The Food Foundation, 2022. Millions of adults missing meals as cost of living crisis bites. [online] Foodfoundation.org.uk. Available at: <https://foodfoundation.org.uk/press-release/millions-adults-missing-meals-cost-living-crisis-bites> [Accessed 23 May 2022].