Healthy Eating on a Budget
- SuperSavvySavers
- 3 days ago
- 6 min read
Updated: 1 day ago
It's easy to fall into the trap of believing that healthy eating requires a significant financial investment. We used to think the same way! But the reality is, with a little bit of savvy, you can make nutritious choices without straining your budget. We're talking about smart shopping, strategic cooking, and a few other tricks up your sleeve.
Let's take a look at some healthy eating money saving ideas -
Shop for Seasonal Fruit & Veg
Shop for fruit and vegetables when they're in season, when they’re (usually) cheaper. Try visiting the shop an hour before closing and pick up the reduced fruit and veg. M&S is good for this and the reduced fruits will often last a while in the fridge, although we’re going through it quickly these days anyway with the new healthy eating!
Put healthy snacks in the fridge!
Having healthy stuff ready in the fridge means you won't grab those crisps or chocolates when you're peckish, you’ll reach for the good stuff instead. Try rinsing easy to eat fruit such as grapes, blueberries or strawberries and keep in a ‘ready to eat’ tub in the fridge.
Buy Frozen!
Don't underestimate frozen produce! When it comes to budget-friendly and convenient healthy eating, don't underestimate the power of frozen produce! Many people assume fresh is always superior, but in reality, frozen fruits and vegetables are often picked at their peak ripeness and flash-frozen, locking in all those essential vitamins and minerals. This means you're getting the same nutritional value, often at a fraction of the cost.
And they're super handy! Think frozen veggies straight into your stir-fries or a handful of frozen fruit for a speedy smoothie. It's a game-changer for quick, healthy meals.
Reduce Food Waste!
Being mindful of food waste also helps save money! Wasted food is wasted money! Instead of binning fruit that's past its prime, blend it into a smoothie, add it to a cake mix, or freeze it for later. Or with the sunshine finally here, get the kids involved in making delicious homemade fruity ice lollies – they'll love it! Check out our blog for more tips on storing and reducing waste. We also have lots of healthy budget friendly recipes and ideas for using up fruits and vegetables which you can check out here - SuperSavvySavers Recipes.
Lunch on your Leftovers!
What’s not to love about taking leftovers to work! You can save so much money by using up what’s already in your fridge for your lunch the following day. Make up a batch of pasta or rice as your base to use throughout the week, then add your leftover veggies, meats, grated cheese or a spoonful of pesto or chilli sauce to make a delicious lunch. It's a guaranteed healthy lunch and stops us from reaching for snacks later!
Opt for Healthier Snacks
On the subject of snacks, these can be tricky and those protein bars and fancy yoghurts can soon add up. But instead of buying what you want as you fancy it, stock up on healthy snacks when they’re on special offer. The Co-op had a good deal on Naked bars recently at only £2 a box and Waitrose recently did an offer on Graze products. Keep your eyes peeled, and check out our Facebook page where we often share the latest offers and deals as we spot them.
Check out the Free From section!
Give the Free From section a browse! We never really looked in that section before, but now it's a go to! There’s some fabulous alternative food products to choose from. For those cutting back on pasta, pea pasta helps prevent the pasta cravings and I Love Corn helps control a crisps addiction! There’s often deals to be had on these products too.
Grow Your Own!
Grow Your Own fruit, herbs and vegetables! Even a small herb garden can save you money on fresh seasonings. Try planting rosemary, sage or mint in your garden or basil on your windowsill. Vegetables can also be planted out in hanging baskets and flower beds.
The price of seeds is far lower than buying fruit or veg fresh from the supermarket, and homegrown fruit and veg is more nutrient-rich than the shop-bought variety.
By learning to sow your own produce, you'll learn a valuable new skill, which may even turn into a new-found hobby. Plus, being outdoors or losing yourself in a kitchen project can improve your sense of well-being.
There’s also lots of Grow Your Own offers and deals around at this time of the year, take a look around the local garden centres. The Friquet Garden Centre here in Guernsey currently have lots of deals on and Grow Limited have a large greenhouse full of vegetables ready for you to plant at home, all reasonably priced.
Visit a Seed Library! 💡 Did you know that the Guilles-Alles Library have a Seed Library? In the corner of Clifton Room on the first floor, you'll find the Seed Library - drawers full of donated seeds. These seeds have been brought in by members of the community, so that everyone can share in the joy of growing their own - for free! The drawers contain a variety of seeds, from vegetables and flowers to herbs and fruit (while stocks last). You can also donate your own leftover seeds for someone else to use. Good eh! 🌱🪴
Further information is available here - Guille-Alles Seed Library
There’s loads of information on the internet offering free tips and information on how to grow your own fruits and vegetables but here’s a few good ones aimed at beginners that you can check out -
Grow Your Own Magazine - https://www.growfruitandveg.co.uk/
Garden Organic - https://www.gardenorganic.org.uk/
Love The Garden - https://www.lovethegarden.com/uk-en/article/how-start-growing-your-own-fruit-and-vegetables
Gardeners World - https://www.gardenersworld.com/plants/vegetable-crops-for-beginners/
Use Olio to find FREE Fruit & Veg!
Use the Olio App to collect FREE Food! Olio is a great place to find fresh fruit, vegetables and other food items that you can go and collect for FREE. You can regularly pick up carrots, bananas, celery, potatoes and salad bags. They also regularly have loaves of granary bread and bread rolls available, including lots of gluten free! Waitrose and the Co-op donate much of their leftover fresh produce to the Olio ‘Food Waste Heroes’ who photograph and list all available items within the Olio App. We’ve used it loads and we love it 💖 Read more about Olio and how to use it in our Olio blog post here - How to use the Olio App to find Free Food near you.
To summarise -
Planning & Shopping:
Plan your meals: Creating a weekly meal plan helps you buy only what you need, reducing food waste and impulse purchases.
Make a shopping list and stick to it: Avoid wandering the aisles and getting tempted by unhealthy or expensive items.
Shop in season: Fruits and vegetables are cheaper when they're in season.
Buy in bulk (when appropriate): Staples like rice, beans, and oats are often cheaper when purchased in larger quantities.
Compare unit prices: Don't just look at the total price, check the price per pound or ounce to see which is the better deal.
Use coupons and store flyers: Take advantage of discounts and sales.
Consider frozen fruits and vegetables: They're often cheaper than fresh and just as nutritious.
Don't shop when hungry: You're more likely to make unhealthy and expensive choices.
Shop at discount or ethnic grocery stores: They often have lower prices on produce and other healthy staples.
Cooking & Preparation:
Cook at home more often: Restaurant meals and takeout are usually more expensive and less healthy than home-cooked meals.
Prepare large batches and freeze leftovers: This saves time and money on future meals.
Use cheaper protein sources: Beans, lentils, tofu, and eggs are less expensive than meat.
Grow your own herbs and vegetables: Even a small herb garden can save you money on fresh seasonings.
Pack your own lunch and snacks: Avoid buying expensive and unhealthy food on the go.
Get creative with leftovers: Transform leftovers into new meals to avoid food waste.
Learn basic cooking skills: Knowing how to cook simple, healthy meals will save you money in the long run.
Making Smart Choices:
Drink water instead of sugary drinks: Sodas, juices, and other sweetened beverages are expensive and unhealthy.
Limit processed foods: They're often more expensive and less nutritious than whole foods.
Choose whole grains over refined grains: Whole grains are more filling and nutritious, and often cheaper in bulk.
Make your own snacks: Homemade granola bars, trail mix, and popcorn are healthier and cheaper than store-bought options.
Focus on whole, unprocessed foods: These are generally cheaper and more nutritious than packaged or processed foods.
Additional Tips:
Start small: Make gradual changes to your diet instead of trying to overhaul everything at once.
Find a budget-friendly cookbook or website: There are many resources available for healthy eating on a budget.
Don't be afraid to experiment: Try new recipes and ingredients to find what you like.
Involve your family: Cooking and eating together can be a fun and affordable way to eat healthy.
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