Eating healthily on a budget

A healthy, balanced diet helps make sure that our bodies get all the nutrients needed to work well and feel good.

In the UK, our healthy eating model is called the Eatwell Guide. The guide has been developed scientifically, using modelling to look at the balance of different foods and drinks that provides the nutrients the body needs in the recommended amounts.

The Eatwell Guide shows the proportions that each of the food groups should make up in our diet and is designed to apply to most of us (although not to children under 2 years old as their dietary needs are different).

Plan meals and write a shopping list

Planning can make it less likely for us to be tempted into buying unnecessary items, help us cut down on waste and save money. When making your shopping list, check the foods you already have at home and use them in your meal planning.

Look for special offers

Stock up on long shelf-life products like dried pasta, rice, noodles, canned vegetables, and breakfast cereals when they are on offer. You may also find foods reduced in the supermarket later in the day (usually labelled with a yellow sticker). These foods are close to their sell-by date, but you can still put them in the freezer to defrost when you need them.  

Is it really good value?

It can be hard to compare the prices of foods in different pack sizes to work out if the food on offer is good value. You can sometimes find the cost per 100g or 100ml in small print on the shelf label that will help you quickly check - use your phone's calculator to help. Remember, sometimes the shelf label may not be updated to reflect special offers or promotions.

Try supermarket own brand or value-brand products

These will normally be cheaper than branded products. If you like branded products and they can be stored in a cupboard or frozen, try to stock up on these when they are on offer. You can also look at the local sellers in your area – greengrocers, butchers, markets, and fishmongers, where you may find some foods cheaper and you can buy the exact amount you need. Specialist food shops like Asian stores can have spices and chillies at a good value. Do also check the supermarket world food aisle as you may find some items cheaper here too. Don’t forget, you can also grow your own herbs with little space – like on a windowsill!

Make your meat go further – add beans and vegetables to dishes

You can add chickpeas to a chicken curry, lentils to a meat-based pasta sauce, or tofu to a stir fry. A whole chicken can be good value, especially if you use it for more than one meal. There are many ways you can use up your leftovers. Frozen meat tends to be cheaper if you have storage space in your freezer.

The government advises us to keep the amount of red and processed meat we eat to no more than 500g (cooked weight) per week as eating a lot of these can increase our risk of bowel cancer.

Choose canned oily fish in oil or water

Canned fish like sardines and tuna is normally cheaper than buying fresh fish, is easy to prepare and has a long shelf-life. Canned oily fish, such as mackerel, sardines or salmon, is high in omega-3 fats, which can help to keep the heart healthy and is a source of vitamin D, an important nutrient for our bones and muscles. Frozen fish is also a good value choice and can be used in a range of dishes including fish pie. If there are special offers on fresh fish, you could also take advantage of these and freeze any that you are not going to use straight away.

Check the frozen and canned fruit and vegetable section

Frozen vegetables tend to be cheaper than fresh, and they still count towards your 5 A DAY. Freezing preserves nutrients so that some frozen vegetables can even give you more of certain nutrients than fresh versions. Using frozen fruit and vegetables also can help you reduce food waste as you can use the exact amount you want when you want it, avoiding wasting fruit and vegetables that are past their best. Canned fruit and vegetables are also good choices but watch out for canned fruits and vegetables that have added sugar (syrup) or salt and opt for those in fruit juice or water instead.

Cook smart

There are some changes we can make when cooking to reduce energy costs. For example, cooking in bulk, keeping the lid on pots when boiling food and cooking several dishes at once.

How to reduce food waste

Understanding food labels to help reduce waste: ‘Use by’ and ‘best before’ dates.

You will see 'use by' dates on food that goes off quickly, such as meat products and ready-prepared salads. Do not use foods or drinks after the 'use by' date on the label, even if it looks and smells fine.

Remember the ‘use by’ date relies on you storing the food properly, as described on the food label. If you do not follow these instructions, the food will spoil more quickly, and you may risk food poisoning.

‘Use by’ dates do not always mean ‘eat by’.

If a food can be frozen then its life can be extended beyond the ‘use by’ date. Follow the instructions on the packaging carefully such as ‘freeze on the day of purchase’ ‘defrost thoroughly before use and use within 24 hours’ or ‘cook from frozen’.

‘Best before' 

‘Best before' dates appear on a wide range of frozen, dried, tinned, and other foods. The 'best before' dates are more about food quality than food safety. When the date runs out it does not mean that the food will be harmful, but it might begin to lose its flavour and texture. Always store the foods as described on the food packaging.

Eggs are an exception for the ‘best before’ date. You should eat eggs within a couple of days of their best before date.