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Listen to this siteTuesday 18 August 2009
The credit crunch may be tightening our purse strings, but there’s no reason to suggest that a limited budget will mean an unhealthy diet. In fact, the Food Standards Agency in Wales has some useful advice on how you can enjoy a balanced and healthy diet without spending too much cash. There are also lots of healthier, tasty recipes too!
Dr Sarah Jayne Rowles, Head of Dietary Health at FSA Wales, says: 'In times like these it’s really important to remind ourselves that healthier food doesn’t have to cost more. There are lots of delicious meals that won’t cost the earth, and if we store and re-use these correctly we can get the most value from the food we buy.'
Be smart with your shopping
So, don’t forget to dedicate a good chunk of trolley space to healthier foods such as fruit and veg. It doesn’t all have to be fresh though – frozen, tinned, dried and juiced fruit and veg all count towards your 5-a-day. Also, foods that are in season may be cheaper.
What kinds of meat are cheaper?
The freezer is your friend!
Take advantage of reduced items that can be frozen. Freezing food is a great way to retain nutrients, reduce waste and stretch your money further.
Basics aren’t always boring…
Why not be resourceful and make your store cupboard ingredients into a tasty lunch or dinner – it needn’t take hours in the kitchen.
Dried and canned goods such as pasta, beans, tinned tomatoes and tuna often have a long shelf-life, so don’t leave them at the back of your cupboard gathering dust.
Pulses such as lentils and kidney beans contain fibre are extremely versatile and can be used to bulk out all kinds of meals.
Check out these simple, scrumptious and cheap recipes:
More recipes like this can be found on the eatwell website at the link below.
Taste not waste
Another simple way to save money is to think about what you throw away each day and what you could make with your leftovers, providing that they are stored and reheated correctly.
You could use some cheap containers or freezer bags to freeze your leftovers for when you fancy a night off from cooking.
Also, freezing any left over homemade stock in ice cube trays means that you only use as much as you need.
You could try this great smoothie recipe if you have any fruit lying around that may be slightly bruised or soft – just cut away the bruised bits and have a go at a Banana Velvet.
Fast food on a budget
Takeaways sometimes have good offers, but are not always the healthiest option.
So if you really fancy a takeaway, try to make healthier choices such as opting for boiled rice instead of fried, and dry curries rather than creamy and/or coconut ones.
It may also be cheaper to make your own healthier versions at home. Pizzas are often cheaper to make and taste great with low fat toppings such as lean chicken, plenty of vegetables and a small amount of reduced fat hard cheese
More practical takeaway tips can be found on the eatwell website at the link below.
So, its official – healthier food doesn’t have to cost us more. Just be savvy when shopping, creative with cooking and remember to get freezing!
For further advice on making healthier food choices, visit the Food Standards Agency’s eatwell website at the link below.
11th Floor, Southgate House,
Wood Street,
Cardiff CF10 1EW
Telephone: 02920 678916
Fax: 02920 678918/9
Email:
caroline.kitson@foodstandards.gsi.gov.uk
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