Tips For Eating Nutritious Food While Shopping On A Budget

Introduction

The cost of living has increased and food costs are continuing to rise, but with a little planning and creative thinking you are able to enjoy deliciously healthy meals even on a tight budget. All that is required is forward planning and a little savviness. Below we have delved into the ways you can adjust your food shopping habits slightly to make a big impact on your bank balance. Eating well needn’t cost the earth.

Have a Weekly Meal Plan

By planning your week’s meals in advance and before you head out to the supermarket, you are ensuring you avoid impulse buying. Most people who shop without a list in hand generally spend far more on impulse buys than those who came fully prepared with a list, as they are less likely to stray from the items written down. You also make sure to have a variety of healthy meals and not just buy what you fancy then and there. By being prepared you are also avoiding over buying on produce you already have, which also eliminates the risk of waste by something not being consumed before the expiration date.

For more meal planning tips, head over to our other post - Meal Planning and Preparation Tips For Older Adults, where we share more tips for planning out your meals!

Shop Wisely

Be aware of supermarket offers and sales. Aldi for example offer a weekly super 6 where they have a discount on 6 fruit and vegetables each week. You can check their website before heading to the shop to include these special offer items in your weekly meals. Only buy offers such as buy one get one free if you have it on your list, do not be seduced by an offer if you do not need the item. Keep an eye out for reduced items, usually available later in the day with those bright yellow stickers. For freezable items like bread and meat you can throw them in the freezer for a later date. Buying fruit and vegetables in season will work out cheaper and add more variety then out of season fruit and vegetables. You can also swap out some of your meal’s protein sources from meat to vegetable as this can make a meal cheaper. For instance, swap out the meat from a curry for vegetables not only will this be more affordable but will be a leaner meal.

Buy in Bulk

When purchasing the multipacks in stores make sure to take into account their price per weight on the shelf label, then you can be confident that you are getting the best value for your money. This is the same for bulk items like rice and pasta. But only bulk buy if you have the space to do so and if you can be certain that it will be used up before the expiration date. Bulk buying may be an additional cost upfront but can save money in the long term. You could try shopping for things you regularly buy in Costco, Macro or Iceland Food Warehouse, where they stock bilk items, be aware that some of these stores require membership so you may need to join on your first visit. Buying a bigger pack of frozen vegetable rather than the fresh item will last you longer and help to reduce waste as you only cook as much as you need.

Cook From Scratch

Cooking from scratch using fresh, frozen, tinned or dried packets of ingredients like beans, wholegrains and vegetables can be beneficial to your wallet as well as helping your meals be more nutrient dense. Cooking from scratch also allows you the option to double up on portion size for freezing left overs for an easy meal another day. You will find cooking a tomato pasta sauce from a tin of chopped tomatoes is more cost effective than a store-bought jar of readymade pasta sauce. Plus, this gives you the chance to add in extra veggies like mushrooms, spinach and onions and to use the herbs you prefer. Instead of buying pre-packaged snacks, consider making these yourself, go for a healthy snack of vegetable sticks and a dip like houmous or lighter mayonnaise.

Cheaper Alternatives

We all know and love some of the big brands in supermarkets. But have you tried their own brand alternatives? Don’t be afraid to buy the generic or own brand products. The packaging may sometimes look less appealing but often the differences stop there. You could try swapping out some of your favourite big brand items for the cheaper ones and see which you like best. You may well be surprised and the difference in price and savings in the long run might make them seem that bit more attractive. The BBC have a show based around this idea called Eat Well For Less which you could get some ideas from through iPlayer.

Conclusion

Eating healthy and tasty meals on a budget is not impossible. By following our helpful tips above you can make the most of your supermarket shopping budget and still enjoy those nutritious and delicious meals!