Eating Well On A Budget

Healthy Diet / Cost of Living Help

Eating healthily on a budget can feel challenging and it may seem easier and cheaper to choose convenience foods. However, regularly eating less nutritious foods can increase the risk of health problems like obesity, diabetes, heart disease, and some cancers. 

What is the Eatwell Guide?

The Eatwell Guide provides a simple visual tool to help you eat a balanced diet, even on a budget.The Eatwell Guide shows the five main food groups needed for a balanced diet:

  1. fruit and vegetables
  2. potatoes, bread, rice, pasta, and other starchy carbohydrates
  3. beans, pulses, fish, eggs, meat, and other proteins
  4. dairy and alternatives
  5. oils and spreads

Foods high in fat, salt, and sugar sit outside these main sections and should be eaten less often. For more information on the Eatwell Guide visit the Belfast Health and Social Care Trust’s website. Below are some simple ways to save money while eating healthily, based on each food group from the Eatwell Guide.

Fruit and vegetables

Aim for five portions a day of fruit and vegetables. They provide essential vitamins, minerals and fibre. To save money:

  • buy frozen or tinned - these are as nutritious but also cheaper, last longer and you only need to use as much as you need so they reduce food waste
  • look for discounts - check for reduced-price items at the end of the day which can be frozen or blitzed into a quick soup or pasta sauce
  • choose seasonal produce - these are usually cheaper and tastier because you’re eating them when they are at their best
  • avoid prepared food – rather than buying pre-cut vegetables, take a bit of time to dice fresh vegetables and freeze into portions that can be defrosted for whipping up a mid-week meal

Potatoes, bread, rice, pasta and other starchy carbohydrates

These foods provide energy and fibre. Wholegrain options keep you full longer.

  • buy unbranded products - supermarket own brands are often as good, are generally healthier and cost less than premium brands
  • purchase in bulk - if you have the storage space and the money upfront, buying larger packs of pasta or rice for example is often cheaper, to be certain you’re getting the best deal, compare the price per unit
  • waste not - where possible, keep the skin on your potatoes when eating them boiled, chipped and of course as jacket potatoes as this maximises the amount of important vitamins and fibre content you get from them

Beans, pulses, fish, eggs, meat and other proteins

Protein-rich foods can be the most expensive part of your shop.

  • eat less meat - eating less meat can be healthier if you replace this with an alternative protein such as beans, lentils or vegetables, these can be used to bulk up meals such as chillis and bolognaise or used as a direct alternative to meat
  • opt for tinned or frozen fish - these are cheaper than buying fresh and are still as nutritious

Dairy and alternatives

Dairy provides calcium for strong bones.

  • buy bigger pots of yogurt - larger pots of natural yogurt are more cost-effective than individual portions and mean less plastic waste
  • freeze milk and cheese - this extends shelf life and prevents waste. Larger packs of cheese are often cheaper but if you’re in a small household and worried about using it before it goes off, grating and freezing it in smaller portions can be useful for things like cheese on toast or sauces

Oils and spreads

Only a small amount of fat is needed for a healthy diet.

  • for cooking - oils with more monosaturated fat such as rapeseed oil (sometimes sold as vegetable oil) and olive oil (not virgin or extra virgin) is best for cooking and will help keep costs down 
  • avoid coconut oil - despite the hype, it is high in saturated fat and not a budget-friendly or healthy option

Get more support

If you want some inspiration on some simple low-cost swaps you can make to breakfast, lunch, dinners and snacks check out NHS Healthier food swaps. 

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