Eating on a Budget
Are you worried about the rise in prices at the moment? Are you not sure where you can make any difference to your ever increasing bills? Do you feel your supermarket bill is off the charts and you genuinely don’t know how or if you should cut back on your food bill?
Well, I’m always very worried when people choose to tighten their belts when it comes to healthy food, as I believe healthy food should ALWAYS be a priority. In fact I feel your health should be your number one priority – what are you without good health?
But I do get it – it’s an easy way to make a little bit of difference and it can make you feel as if you are at least doing something. Although the pennies you scrimp off your bills may feel as if they’re making a difference – perhaps there are larger outgoings you could cut back on or forfeit so your health does not have to suffer.
If you’ve tightened your belts everywhere else then here are my top tips to eat healthily on a budget…
1. Ideally you need to remove luxury items from your trolley – champagne, alcohol, expensive coffee, soft drinks, crisps, sweets and ready meals even, more expensive shop bought sandwiches and sushi. Many of these are not great for you and homemade options tend to be far cheaper.
2. Avoid eating out & takeaways – you will save a fortune if you cook at home. A study showed that on average Brits eat out 1.5 times a week, spending up to £53 per meal. That equates to roughly £4,166 spent eating out, or 25% of the average annual income.
3. Meat is expensive but per gram of complete protein gives the best amino acid profile. Meat on the bone is often cheaper and you can always use the bones for stock or soups. Always buy a small amount of good quality meat and swap 2-3 meals a week for vegetarian options.
4. Buy frozen fish, berries, herbs, vegetables – this means you can enjoy your favourite foods out of season and at a reduced cost.
5. Buy canned food - it’s best to select those that come in water, not syrup. Avoid labels with any added sugar or salt.
6. Cut your own fruit and vegetables - packaged and prepared fruit and vegetables may be convenient but they are so much more expensive.
7. Plan Your Recipes - Planning ahead allows you to think about your food needs, tastes, and budget. If you know you have to stretch your money for the week, meal planning can really pay off. Planning your weekly menu also increases the chance that your cupboards will be well stocked with healthy ingredients to make balanced meals. It also reduces waste. Chose recipes with cheaper ingredients.
8. Use recipes with common ingredients - For example cook one whole chicken and use it for several different dishes. You can have chicken and vegetable stir fry one night and chicken fajitas another night.
9. Batch cook. For example, make a large batch of vegetable soup or bean chilli that can last throughout the week, or freeze the leftovers to have later. You’ll also spend less time in the kitchen than if you make a different meal every night.
10. Cook several meals at once – getting your oven up to temperature takes lots of energy so doing it once not only saves energy and money but will save you time in the kitchen too.
11. Never shop hungry – have something small to eat before you go as this will prevent impulsive buys which are normally sugar filled.
12. Shop with a List – Once you’ve planned your meals for the week, create a shopping list with the ingredients you need.
a. Having a shopping list makes shopping easier and faster, which helps you reduce impulse buys and take home only the items you need.
b. It allows you to shop anywhere so you can get out of a rut and try a new supermarket that you may have heard is good value.
c. It also helps you avoid extra trips to the shops to buy forgotten items.
13. Buy in bulk where you can save money and keep your cupboards well-stocked for future meal planning.
14. Use your store cards or coupons -every small savings really does add up.
15. Buy Store Brands – this can save you 20% to 30% on your food bill but, be cautious not to reduce the quality of all ingredients. Check labels for added ‘nasty’s’, sugar and salt and always buy organic meats and dairy as well as the dirty dozen fruits and vegetables.
16. Grow food – not so relevant at this time of year but worth mentioning… growing your own fruits and vegetables is a great way to save money and have fresh produce at your fingertips. Even if you don’t have a garden - many fruits, vegetables, and herbs can grow in pots on window sills, patios or balconies.
Remember your health is your wealth. It’s important to spend money on your health now rather than your ill health later.
Consistently small habit changes over time- are key to renewed health and dealing with the stresses of life.
If you have no ideas where to start and struggle to get organised, or would just like some support in the kitchen, then I would love the opportunity to help you.
My FEEL GREAT IN FIVE online course starts 9th January 2023! It aims to help you make significant changes to your diet and lifestyle so you can feel lighter, brighter and full of energy. You’ll also get all the coaching you need to plan, shop and cook fresh -with ease. What are you waiting for?
If this sounds good then please sign up here
If you need more information please hop on a call with me to find out more.
Here are all the ways you can get In touch with me…
• Feel Great in 5 weeks online health reboot
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• FREE 15 minute discovery call – 07971 647444, kate@bespokenutritionaltherapy.co.uk
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This article was written by Kate Black BA Hons & Dip Dance Theatre, Dip ION, MBANT, CNHC, a registered nutritional therapist and founder of Bespoke Nutritional Therapy in Harpenden, Hertfordshire.
Kate is on a mission to inform, inspire, and encourage a healthy happier you.
Originally Released On 03 January 2023