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Nutrition: How to eat healthy on a budget

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Rising fuel prices and increased food costs have forced us to be a little tighter on our budgets now than usual, but this doesn’t have to compromise our nutrition.

With a little planning and a few tweaks, you can eat really healthy for less.

Here are 20 tips to save your pocket money and get more nutrition into your diet.

1. Pack the pulse. Peas, beans, and lentils are great sources of fiber and protein, which help keep you feeling fuller for longer. Add canned chickpeas to your favorite curry recipes, bulk up bolognese with puy lentils, or use canned mixed pulses with legumes and leeks, herbs, and some sun-dried tomatoes and olives for a quick Try a delicious mixed bean salad. oil and balsamic vinegar.

2. Bring out the meat even more. Protein on our table is often the most expensive part. So choose an inexpensive cut and cook it for a long time using your favorite slow cooker recipe or in a curry, summer stew or chili. Add those pulses to advance the meat a little further.

3. Freeze leftovers. Don’t throw food away. If you make more than you need, put the excess in a carton and freeze it for another day’s lunch or dinner.

4. Make a plan. Instead of shopping on a whim, think about what you’re going to eat before you go to the store. A menu plan helps you stick to your food budget by making it less likely that you’ll be wasting money on food you don’t use.

5. Don’t forget to plan your lunch. Whether you’re working from home or out of the house all day, making a bento can save you a packet. Salads, leftovers, omelettes or mini egg muffins, whole grain pitta pockets and soup make for a nutritious and delicious lunch.

6. Make a shopping list. Use our menu planner to create a list so you don’t end up buying things you won’t eat.

7. Shop online. That way, you won’t be tempted to buy more than you need.

8. Eat seasonal foods. Now on sale are large quantities of zucchini, affordable plums and apples.

9. Buy only what you need, especially perishables such as fruits and vegetables. It’s worth visiting the local fruit and vegetable stores where it’s easy and inexpensive to buy just what you need.

10. Don’t shop when you’re hungry.

11. Look at the price per 100g, not the price per unit, and compare it to the like.

12. Buy Whole Foods – Chunks of cheese instead of grated cheese, porridge oats instead of granola. The less processed the food, the lower the cost. It’s also often a healthier choice.

13. Buy your own brand. You can get the same food without the marketing and advertising budget, so it can be more cost-effective.

14. Stuff more vegetables into your recipe.

15. Use frozen fruits and vegetables. They are often more valuable than fresh, packed with more (if not more) nutrients, and no food waste.

16. Cook from scratch. Find some new recipes that inspire you to cook so you’re less likely to eat out, take out, or eat processed meals.

17. What’s on offer? If there’s a special offer on the food you usually buy, it’s a good deal. Leave things that go deep in cupboards in the supermarket for others.

18. Use a slow cooker or pressure cooker.

19. Grow something.

20. Don’t buy food you don’t like.