TheBoldAge looks at 5 tips for making healthy eating more affordable
By Liz Connor. Published 2020-12-21BOLD-Wellbeing
Eat well for less with these budget-friendly food tips.
1. Maximise on pulsesPulses such as beans, lentils and peas are a cheap, low-fat source of protein, fibre, vitamins and minerals. They also count as part of your government-recommended five daily portions of fruit and vegetables.“You’d be surprised at how affordable and how far beans and pulses can stretch,” says nutritionist Jenna Hope, who believes they are a great dietary source of protein, B-vitamins and fibre.“To get more for your money, try buying the dried varieties,” she advises.
2. Utilise frozen fruit and vegetablesYour five-a-day don’t have to come from expensive organic veg shops with fresh, loose produce.“Frozen fruits and vegetables are often just as nutritious as fresh, so they’re a good alternative when thinking about cheap dinner ideas,” says Rob Hobson, nutritionist at Healthspan.“Frozen fruits can be added to healthy breakfast smoothies and puddings, while vegetables such as peas, cauliflower and sweetcorn can be added to many different dishes, including soups and stews.”
3. Eat canned fishCan’t afford fresh salmon from the fishmonger? “Canned fish is a great cheap way to get your omega-3 fix,” says Hope. Omega-3 is a fatty acid that plays a key role in brain functioning, and gut and bone health in the body.“Try opting for canned salmon and mackerel rather than the fresh varieties,” she adds, as these can often work out several pounds cheaper.
4. Plan aheadHobson believes that the best way to manage your food budget is to map out what you’re going to eat across the week – that way, you won’t be tempted to rely on oven chips when you’re stuck for inspiration.“Think about how you can use leftovers the next day and turn them into another interesting dish too,” Hobson adds.“For example, a pot of chilli can be used as a lunch filling to make Mexican wraps. Simpy add sour cream, grated cheese and a little avocado to make a delicious midday snack.”
5. Utilise the whole vegetable in cookingRoot-to-stem eating encourages you to use every edible part of plant, including the leaves, skin, seeds and stalks.“For example, you could use cauliflower leaves and carrot tops in soup, roast the seeds of a butternut squash with salt and oil for snacking, and use vegetable peel to make homemade stock,” says Hope.According to Hope, the less you throw away, the further your weekly shop will go – and not only is it great for the environment, but it will save you money in the long run too.
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