How Can I Improve My Diet When Money Is Short?
Tips from Private Dietitian Nutritionist UK

Here are some very useful ideas to get the best value for money AND eat Healthy:

 

  • Use smaller amounts of lean meat and bulk with pulses or lentils and vegetables in stews and potato pies e.g., add a tin of baked beans to shepherd’s pie,

  • Eat small number of poultry and tinned fish e.g., in casseroles, curries and stews. Try tinned salmon, sardines, pilchards,

  • Supermarket own brands tend to be cheaper,

  • Eat less meat products e. g sausages, pies, and burgers. Try homemade potato pies or burgers,

  • Choose skimmed milk or semi-skimmed milk rather than whole milk,

  • Use small amount of fat in cooking. Brown mince and drain off excess fat before continuing to cook,

  • Bread, potatoes, rice, and pasta are cheap and are good sources of energy. Try Jacket potato or new potatoes in their skin, wholegrain pasta or bread or basmati rice. Remember supermarket own brands can be cheaper,

  • Grate cheese for salads and sandwiches to make it go further. Try supermarket own brand of low-fat cheese,

  • Buy fresh fruit and vegetables in season and in small quantities to avoid the risk of it going off. Tinned fruit in juice and frozen vegetables are a good alternative,

  • Fresh fruit and vegetables may be cheaper to buy from markets than supermarkets,

  • Avoid convenience foods with little nutritional value e.g., sweet deserts mixes, sweet drinks, sweet biscuits, and confectionary,

  • Forward planning always helps. Make a shopping list and avoid shopping during mealtimes when hunger may tempt you to buy convenience foods,

  • Try bulk cooking homemade vegetable or meat burgers, stews, casseroles, potato pies or curries. Divide these into individual or family size portions and freeze for later use. This is great if you have a busy working life and a large family,

  • Reduce food waste

  • Don't buy more than what is required 

  • Use leftovers

  • Buy bulk -especially if they are deals and stock up

  • Plan meals 

  • Buy local

  • Eat at home as far as possible 

  • Make a shopping list and stick to it 

  • Have meat free days 

  • Please contact your local food co-ops. Click on the site below.

Useful websites :

https://www.nhs.uk/live-well/eat-well/20-tips-to-eat-well-for-less/

https://www.lovefoodhatewaste.com/

https://lovefoodhatewaste.com/article/food-storage-a-z

https://www.thekitchn.com/the-beginners-guide-to-meal-planning-what-to-know-how-to-succeed-and-what-to-skip-242413

https://www.bda.uk.com/resourceDetail/printPdf/?resource=food-facts-eat-well-spend-less

Online recipe database that provides recipes based on what you have in the cupboard:

https://www.supercook.com/

Money support: https://freestuff.co.uk/printable-vouchers/

Videos: https://www.youtube.com/watch?v=ymbgnihb4wg

Tel : 07551910919

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