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How to eat well + spend less


How to eat well and spend less

As we head into the new year, I think most of us have overspent and need to make some cutbacks.

Eating food you have cooked or prepared at home is healthier for you. It is also considerably cheaper. The key to this is planning. You’ve probably heard the saying ‘failing to plan is planning to fail’. Without a weekly food plan, it will be pure luck if you end up with the right foods in the fridge or cupboard. And, without planning your time, you won’t always make the time to enjoy breakfast or make that lunch. You could be saving a LOT of money each and every week by following these tips.


1. INCLUDE PROTEIN AT EVERY MEAL AND SNACK


Protein keeps energy levels stable and is essential for the body’s growth and repair, and healthy skin and nails. Protein is found in meat and poultry, fish, seafood, eggs, lentils, beans, pulses (like chickpeas), quinoa, nuts, and seeds. Protein should make up a quarter of your meal (about the size of a clenched fist). Many people do not have protein-based breakfasts. How can you change yours?

MONEY-SAVING TIP: the cheapest sources of protein are vegetarian sources, like beans and lentils. Consider going meat-free one or two days a week. Eggs sold as ‘mixed sizes’ are cheaper than buying all M or L.


2. EAT PLENTY OF FIBRE


That means lots of vegetables – likely more than you are currently eating. The recommendation is 5 portions of vegetables and 2 portions of fruit (ideally low-sugar fruit like berries, apples, pears, plums – anything grown in the UK) a day. Fibre keeps energy levels constant, balances your hormones, fills you up, and keeps you regular and those fruit and veg contain many immune-boosting plant chemicals. Aim to eat a rainbow of colours over the course of the week.


MONEY-SAVING TIP: Greengrocers are often the cheapest places to buy your veg. Also, consider basing meals around special supermarket deals (for example Aldi’s Super 6), and don’t rule out the basics and essentials ranges of veg (usually just means they are not regular shapes and sizes). Don’t rule out frozen veg either. It’s cheap, often frozen soon after picking so it’s very fresh, and offers the ultimate convenience. And you are likely to waste less.


3 CHOOSE HEALTHY FATS


Eating fat doesn’t make you gain fat or otherwise put on weight, but some fats are healthier than others. The body loves omega-3 fats, which boost mood and support the stress response and reduce inflammation. They are found in oily fish (salmon, trout, halibut, cod, fresh tuna, mackerel, and sardines), flaxseeds, chia seeds, hemp seeds, and walnuts. Other healthy sources of fat are avocados, olive oil, coconut oil, nuts, and seeds.


MONEY-SAVING TIP: Frozen fish is a far cheaper option than refrigerated. Don’t be fooled into thinking it’s inferior. Often supermarket ‘fishmonger’ counter fish has been frozen.


4. THINK CAREFULLY ABOUT STARCHY ‘CARBS’


Many diets rely heavily on white, pasta, bread, rice and potatoes, but these (especially when eaten without protein) can unbalance your blood sugar levels and cause you to store fat. Swap to healthier wholegrain alternatives; brown rice, wholemeal pasta and bread, and sweet potatoes, and ensure this element takes up no more than a quarter of your meal.


MONEY-SAVING TIP: Many people bulk up meals with starch, especially on a budget. Your body will love you for bulking meals up with veg instead. Eating large portions of starchy foods will have you craving more food than if you had more modest portions.


5. CUT SUGAR


Most people have an understanding that sugar is not good for them. Eating sugary food is like a treadmill, with one biscuit creating the need for the next. Sugar creates a blood sugar or energy imbalance, fuels inflammation in the body, and makes you put on weight.


MONEY-SAVING TIP: Consider that the more sugar you eat, the more you need to eat. Sugary ‘treats’ soon become a three-times-a-day habit. Depending on what you’re snacking on, cutting it out (or cutting it down) could save several ££ each day.


USEFUL RESOURCES


Economy Gastronomy by Allegra McEvedy & Paul Merrett

Save with Jamie by Jamie Oliver

Eat, Shop, Save by Dale Pinnock

Eat Well for Less (various different books) by Greg Wallace & Chris Bavin


Make 2023 the year you prioritise yourself and your health – claim your free Health & Energy Review with me here


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