Healthy eating on a budget

14th June 2017

Affordable healthy eating

Cooking healthy foods the whole family will enjoy doesn’t have to be expensive. Just make sure you’ve got good value, nutritious store cupboard staples to hand, for example whole grain foods like oats, wholewheat flour, brown rice, bulgur wheat, wholewheat pasta and cous cous. Whole grains are typically low in fat and a good source of fibre. Ingredients like these not only provide beneficial nutrients, but are extremely versatile, so can be used to make a host of inexpensive, nutritious and tasty meals.

More tips to eat well for less:

  • Plan healthy meals and stick to your shopping list, so you buy only the amounts and types of food needed, and avoid impulse buys
  • Include canned and frozen foods in your shop as there’s lots of tasty, nutritious options and often for less expense – and you can use them when you want without them going off, which cuts down on waste
  • Buy some fruit ripe to eat now, and some to ripen to eat later
  • Check ‘best before’ / ‘use by’ dates and pick products with the latest dates available, to help minimize waste
  • Read the storage advice on packaging for best practice – it may surprise you e.g. did you know storing bread in the fridge can make it go stale quicker?
  • Look for recipes to use leftovers; there’s lots available online like these Love Food Hate Waste recipes
  • Batch cook and use leftovers for another meal or freeze for another day

For more ideas, read NHS Choices 20 tips to eat well for less or British Nutrition Foundation’s healthy eating on a budget

Recipes – healthy eating on a budget

Here’s a selection of some healthy whole grain recipes costing less than £1.50 per person (at time of writing) – and they’re easy to make too!

Toasted Oats & Yogurt Layer recipe – a lovely mix of oats, blueberries, honey and yogurt

Toasted Oats & Yoghurt Layer

 

Baked Barley and Butternut Squash Risotto recipe – provides fibre and contributes to your five-a-day

Baked Barley & Butternut Squash Risotto Recipe

 

Moroccan Turkey Kofta Pittas recipe – low in fat and saturated fat

Moroccan Turkey Kofta Pittas Recipe

 

One-Pot Chicken and Oaty Sweet Potato Roast recipe – made with oats, which contain the soluble fibre beta-glucan, shown to help lower blood cholesterol

 

Whole Grain Goodness