Eating well for less

Date: April 7, 2020

Categories: Public Events

While it’s always important to enjoy a varied and balanced diet, with the current Government guidance around Corona Virus it is essential that you eat correctly, with an eye on adhering to the law and watching the pennies!

To help you do this, one of ROAD’s health trainers, Hannah, has put together a few hints and tips to help you make the most of what you have!

Write a shopping list 

Draw up a weekly meal plan using up ingredients you already have and make a shopping list of any missing items. 

Try not to shop when hungry. People who shop when hungry are more likely to spend more, especially on less healthy foods, such as high-fat and sugary snacks. 

Waste nothing 

Be strict about buying only what you’ll actually eat. 

Plan your meals so that all ingredients on your list get used. Freeze any unused food. Food storage bags and boxes will come in handy. 

Eat leftovers for lunch 

Cook extra portions for your evening meal so that you can have the leftovers for lunch the next day. 

Any leftovers can be frozen for another day. Eventually, you’ll have a freezer full of homemade ready meals on tap. 

Buy frozen 

Frozen fruit and vegetables are underrated. They come pre-chopped and ready to use, are just as good for you (try to avoid those with added salt, sugar or fat), and are often cheaper than fresh varieties. 

Frozen vegetables are picked at the peak of freshness and then frozen to seal in their nutrients. 

Try cheaper brands 

You could save money by buying cheaper brands than you normally do. There’s not always much difference between value and premium ranges. Give it a go and let your taste buds be the judge, not the shiny label. 

Eat more veg 

Meat and fish are typically the most expensive food ingredients on a shopping list. How about adding vegetables to meat dishes such as casseroles to make your meals go further? Or try a few vegetarian meals during the week to keep costs down? 

Cook with pulses 

Pulses, such as beans, lentils and peas, are some of the cheapest foods on the supermarket shelf. These pulses are low in calories and fat but packed with fibre, vitamins and minerals and also count towards your 5 A Day. 

Use them in dishes to replace some of the chicken or meat, such as a chilli con carne with kidney beans or a chicken curry with chickpeas. 

Freeze leftover bread 

Bread is one of the most wasted household foods. Reduce waste by freezing bread, preferably in portions (for convenience) and when it’s at its freshest (for taste). 

Store bread in an airtight container (such as a freezer bag) to avoid freezer burn. 

Know your kitchen 

Know what’s in your kitchen store cupboard, fridge and freezer. You may find you’ve got enough ingredients to make a meal! 

Plan your week’s meals to include ingredients you’ve already got in and avoid buying items you already have. Check use-by dates to make sure you use up ingredients before they go off. 

Buy cheaper cuts 

If you’re prepared to take a little more time with your cooking, buying cheaper cuts of meat is a great way to save money. Choosing a cheaper cut of meat, such as braising steak, shin or shoulder, doesn’t mean missing out on a tasty meal. 

Slow cooking gradually breaks down the fibres in cheaper cuts, giving great taste at a lower cost. 

Eat smaller portions 

Try eating smaller portions by saying no to a second helping or using smaller plates. You’ll have more left over for lunch the next day and your waistline may benefit, too! 

Try weighing or measuring out staples such as pasta and rice when cooking to stay in control of portion size and reduce waste. 

Cook from scratch 

Save money by cutting back on takeaways. Preparing and cooking your own meals is generally cheaper than buying a takeaway or a ready meal, and because it’s easier to control what goes in to your dish, it can be healthier. 

Compare pre-packed with loose 

Fruit and vegetables sometimes cost more pre-packed than loose. Check the price per weight (for example £/kg). Stores know that consumers want to buy in bulk, and so they mix it up: sometimes the packed produce is cheaper, sometimes it’s more expensive. 

Also, pre-packed isn’t always the freshest and you may end up with more than you need. 

Cut down on luxuries 

If your regular shopping basket tends to include fizzy drinks, crisps, snack bars, biscuits and cakes, try trimming down on these non-essential items. 

Many of these are high in sugar and fat so you’ll be doing your waistline as well as your bottom line a favour. They can also contain a lot of salt. 

Think about cheaper and healthier alternatives – such as sparkling water and fruit juice instead of cola, or fruit and plain yoghurt. 

Shop during the ‘happy hour’ 

Most supermarkets discount fresh items towards the end of the day. However, with longer opening hours it’s a case of finding out just the right time to grab those bargains. If you time it right and the “reduced to clear shelves” can save you big money. Always check use-by dates.