Price is often cited as one of the top barriers to eating healthily – and has been since long before the COVID-19 pandemic. So, with more shoppers claiming to have spent more on food during lockdown than less1, and the UK once again on the brink of a recession, Registered Nutritionist Ruth O’Sullivan shares her top tips for eating well on a budget.
Source: 1IGD research. Base: 2,029 British Shoppers, 3rd – 4th June 2020
Plan your meals
Write a list of your meals for the week, create a shopping list and stick to it.
If you can, freeze leftover meals or have them the next day to reduce food waste.
Buy frozen or canned fruit and veg, it is picked in season and processed straight away to maintain their nutrients.
Buy canned oily fish like sardines and salmon, it can be cheaper than fresh and rich in heart healthy omega 3 fats.
Pack out your meals
Meat can be the most expensive part of a meal so use less and replace with beans or veg. Better for your wallet and counts towards 5 A Day.
Choose cheaper cuts like beef brisket or skirt, chicken thighs, lamb shoulder or neck and pork chump.
Bread is one of the most wasted food items so why not portion it out and freeze it.
Check your cupboards
It is easy to forget what is in your cupboards, go through them and write a list of what you have. You never know, you might be able to create a meal from stuff you had forgotten was there!
Save money on takeaways and cook yourself. This generally costs less, can be healthier and you can tweak meals to suit your preferences.
About the author
After studying Sports Science and starting her career as personal trainer, Ruth completed a BSc in Nutrition from the University of Surrey. Since graduating, Ruth has gained over 15 years’ nutrition experience in the food industry and now works as the UK&I Nutritionist at Unilever.