02 Feb 8 Tips to Help You Eat Well on a Budget
For a few years now we’ve been living through a cost-of-living crisis, seeing prices go up and up, sometimes on a weekly basis. We’ve all felt the pinch and sometimes have even had to choose between two things, neither of which we want to give up.
We’ve survived okay, we’ve learned to live with it and maybe we’ve even embraced a more frugal life of less waste, extra layers of clothing and more creative thinking all round, none of which is a bad thing.
Some reports I’ve read over the years have suggested that the equivalent of one in four bags of shopping is thrown away, which is criminal when you stop for a minute and think about all the time and energy that goes into growing and producing the food we consume.
So, if the cost-of-living crisis has finally made us treat food as less of a disposable commodity then it can only have been a good thing. If we’re now buying less and using what we buy more creatively we should be proud of the shift.
To encourage more of this in future, here are 8 tips to help you eat well on a budget.
Create a meal plan
This kind of forward planning really helps with managing your budget. It’s not a new idea, of course, but it’s a good one and if you don’t do it yet, you really should.
Taking just ten minutes, once a week, to plan for the week ahead could save you a lot of time and money in the long run. Meals don’t have to be set in stone, but if you have an idea of what each meal will consist of you can write a comprehensive shopping list, that way you will have everything you need and you are less likely to waste stuff too.
Keep to the shopping list
Meal planning and writing a shopping list is one thing, sticking to it is another, however, doing your best to stay on track and only buying what is on your list is great advice. If you spot something you really do need and either forgot it or you discovered it’s on offer then you can make an odd exception but be as strict as you can to avoid unnecessary spending. And waste.
Don’t get pulled into the Buy One Get One Free (BOGOF) offers if you know you will not use them, there is no benefit, even in something that’s free, if it sits in your cupboard or worst still goes to waste.
Use everything up before you shop
Some of my best meals are those made on pre-shopping days. When I look at everything I’ve got left I can get quite creative and have had some fabulous outcomes and new favourites – it’s a bit Ready, Steady, Cook.
If you struggle with this idea because you are not overly inventive in the kitchen use the internet for inspiration. Put the main ingredient you have left into the search bar, and it will give you a whole host of recipes involving that item. It has helped me when I have been really stumped.
It is always good to use up everything before we buy fresh new stuff because what’s left will often end up going to waste. You may even be able to delay shopping for a day or two by doing this, saving even more money.
Shop after you’ve eaten
Shopping while you’re hungry spells danger. You will not be thinking rationally, meaning you’ll buy all sorts of unhealthy things you don’t want or need, blowing the budget and your healthy eating goals in the process.
Planning a shopping trip after you’ve eaten a good meal will mean you are satiated and much less likely to go off piste on your shopping list or meal plan.
Eat seasonally
Fruits and vegetables all have their season, and if we eat them during that time, they not only cost less, because they are abundant, but they also taste a lot better, naturally.
Out of season produce is often flown from the other side of the world, it is picked early so it can ripen en route, and is expensively transported and packaged, all adding to the overall cost. I know we can’t avoid this all the time, however, if you can give it some thought it makes a lot of budget sense.
Incorporate legumes into your meals
Beans and pulses, such as chickpeas, kidney beans and lentils, are a cheap, versatile and nutrient-rich food source, packed with protein, fiber, vitamins, and minerals. Not only are they good for your health, they are good for the environment and especially good for your pocket.
Use them instead of meat or as a boost to meat dishes allowing you to reduce the amount of meat you buy, Include them in soups, stews and snacks – hummus and carrot sticks is a great example of the latter. Find some new receipes or simply experiment by adding them to what you already cook.
Stick to a budget
If you budget for your shop, you can tot it up roughly as you go, or use a supermarket smart shopping device where available, that way you can stay focused on what you really need and avoid putting stuff in your trolley that you don’t, such as ice cream, sweet treats, and pricey processed foods.
An occasional treat is no problem, but loading up with ultra processed foods will not only be bad on your pocket, but they will also not be good for your health or waistband.
Tap water is free!
Fizzy drinks, alcohol, cordials and juices cost a lot of money and are wholly unnecessary when it comes to what you need in your life. You’ll be amazed how much you can save if you convert to drinking more water.
It may be a tough one for some, but you don’t have to change overnight, a gradual shift will be much more sustainable anyway. Cut back on one small daily or weekly habit to start keeping your goal in mind. Notice how much you can save on your weekly shopping bill and take note of any change in your health too.
I find, by simply not buying treats it helps my resolve, if they are not in the cupboard during a week moment, I will find something better to munch on or nothing at all.
It doesn’t take much effort to plan ahead and buy only what you need.
Feed Good Habits
Kathy Mac
xx
Kathy Mac – author Feeding Good Habits – 12 weeks to rewire your mind, reset your habits and renew your relationship with food for improved health and sustained weight loss.