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With food prices spiralling, providing nutritious family meals within budget has never been more challenging. Dietitian, Gemma Besant shares her tips on how to shop smart without compromising on your family’s health

Savvy shopping

  • Plan your meals Planning your meals in advance means that during busy weeks you’re not rushing around the supermarket trying to think of what to eat!
  • Create a four-week meal plan Having a four-week cycle ensures you use up items that otherwise might have sat in the cupboard or fridge for months on end and helps to keep costs down. Lonely jar of pesto at the back of the fridge anyone?
  • Switch up the meal plan every few months to keep things seasonal and interesting.
  • Make a shopping list before each shop and stick to it, this helps you to avoid impulse purchases. Before you go shopping remember to check what you have already.
  • Check use by dates to avoid wasting food. Freeze what you can for later to keep it fresh.
  • Compare prices per 100g Larger amounts often cost less gram for gram, so buy these when you can afford to as it will save you money in the long-term. Products such as rice, potatoes, herbs, and spices are often more cost-effective to buy in bulk, as well as non-food items such a washing powder.
  • When you can, pop by your local shop or supermarket towards the end of the day to pick up deals on food near the end of its shelf life. Ideal for things that can be frozen like meat, fish, milk, cheese, and bread.
  • Don’t shop hungry You’re more likely to be tempted by unhealthy foods and spend more than you need to if you go shopping on an empty stomach.
  • Consider online shopping Some people find they are less likely to make impulse purchases if they shop online. If you’re a regular online shopper its worth investing in a delivery pass to bring down the cost of delivery.
  • Be cautious about products on offer, consider if you will use it or can store for later before being tempted by supermarket deals.
  • Switch to own brand products They often taste the same or even better as branded alternatives.

Frugal Foods

Healthy eating on a budget is becoming more and more challenging, however there are still some foods out there that are good for our bodies and our bank balances:

  • Tinned or dried beans (cannellini, borlotti, butter to name a few) and pulses such as chickpeas, and lentils are rich sources of plant protein and fibre. They’re great flavour carriers and can cost as little as 60p a tin. Add them to meals such as chilli con carne, spaghetti Bolognese or shepherd’s pie either as a meat alternative or to make a smaller pack of mince go further.
  • Go veggie a few days a week By having a few meat-free days each week you’re helping the planet and your wallet.
  • Vegetable stir-fries, curries and pasta dishes are a tasty, low-cost way of getting your 5-a-day.
  • Eggs are an inexpensive and versatile ingredient for numerous nutritious meals, omelettes, frittatas, shakshuka, huevos rancheros to name a few. Include lots of veggies to make a delicious, balanced and filling meal.
Wonky vegetables taste really good too!
  • Look for wonky or imperfect veg A 2.5kg bag of ‘wonky’ potatoes in Morrisons cost 89p, while a pack of ‘perfect’ potatoes was £1.50 but the taste and nutritional content will be the same.
  • Buy seasonally Fruits and vegetables in season are often priced more competitively and usually taste better too! See right for a handy list of fruits and vegetables in season in July and August.
  • Frozen fruits and vegetables are often cheaper and may even be more nutritious than fresh as they are frozen at the point of picking, preserving their nutrients. Additionally, they don’t go off meaning less potential for waste.

Useful websites for cooking on a budget

  • The blog by food activist and writer Jack Monroe has some great recipes to help your food budget go further. cookingonabootstrap.com
  • Supercook.com suggests recipes using whatever you have in the fridge/cupboards. Great on a day that you want to use up leftovers.
  • Love food, hate waste has recipes to make your food go further and tips on how to maximise shelf life
    www.lovefoodhatewaste.com