EAT WELL FOR LESS

Food prices are at an all-time high and it’s hitting our shopping baskets hard.

In the past few months alone, meat and fish are up by around 22%, and fruit and veg by about 14%. With bills unlikely to ease soon, shopping and cooking smart has never been more important.

Surveys report that the concern about rising costs of living is linked with spending less on food shopping and essentials.

Here are some sensible, science-backed ways to save money without skimping on nutrition:

Meal Planning

·      Write a weekly meal plan so you use up what you buy. 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

·      Take a list to the supermarket and stick to it – shops are designed to tempt us with “special offers” and end-of-aisle deals

·      Don’t shop when hungry – it makes impulse buying much more likely. Have a protein-based snack before you go – you won’t be tempted to buy what you don’t need!

Spend wisely

·       Canned fish beans and lentils and are relatively low-cost proteins and can be easily stored. Also, if you buy in bulk can be even cheaper

·       Buy seasonal fruit and veg for better value and taste

·       Avoid buying pre-prepared fruit and vegetables which can be expensive. You can save a lot of money and eat healthily by preparing your own at home

·       Stock up when cupboard staples when they are on offer and consider buying in bulk if you have the storage

·       Limit ready meals and processed snacks – they usually cost more and don’t keep you full for long

·       Try supermarket own brand or value-brand products. These will normally be cheaper than branded product

·       Keep an eye on the ends of aisles in supermarkets for weekly offers or foods that are going out of date (usually labelled with a yellow sticker).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

Freezer friendly foods

Frozen fruit and veg are often just as nutritious as fresh as they’re frozen straight after harvest.

Using frozen foods 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. 

For example, frozen spinach costs approximately £1.67/kg, compared with £5.77/kg fresh. The same goes for blueberries.Buy meat or fish when it’s reduced, portion it up, and freeze it for later.

Batch cooking

Cooking double portions of soups, stews or curries saves both time and energy.

Grains such as rice, quinoa and lentils also freeze well - portion them into small containers and defrost as needed.

Studies suggest batch cooking could save the average household over £150 a year.

Make meat go further

With meat prices high it makes sense to stretch it.

Add beans, lentils or extra vegetables to dishes like bolognese, chilli or curry – it boosts both nutrition and bulk.

If you roast a chicken, use the bones to make a stock– it’s full of minerals and freezes well for soups and sauces.

Slow cooker

A slow cooker makes cheaper cuts of meat tender while using much less energy than an oven.

On average, it costs about 16p a day to run compared with 87p for the oven.

Air fryers are even cheaper at roughly 14p a day. They’re worth the investment, especially with today’s energy prices and you can cook a simple evening meal very quickly.

 Also, keep the lid on pots when boiling food to reduce energy costs!

If you are concerned about your health, then book a FREE 15-minute Discovery Call with me and discover how we can help you get to the root cause of your symptoms and improve your quality of life.   Remember, your health is your greatest asset.

Good news is I have some New Client spots opening up now this September

If you’ve been thinking of working with me 1:1 we can have a chat on the phone. This is your chance.