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1 Useful Websites for more information Community Development Dietitians 2010 This Leaflet has been awarded: Commendation from the British Medical Association Patient Information Awards 2010

2 Top Tips For Eating Healthily And Food Shopping on a Budget

3 Contents Page 1 Page 2 Page 3 Page 4 Page 5 Page 6 Eating on a Budget More Nosh for Less Dosh Store Cupboard Essentials Shopping List Ideas The Eatwell Plate Meal Planner

4

5 Healthy Eating on a Budget It is commonly assumed that eating a healthy diet is expensive, but it really doesn t have to be! There are many ways to reduce the cost of food. Here you can find some top tips that can help you eat a healthy diet even with limited money. Firstly, what is a healthy diet.? Base your meals on starchy foods such as bread, pasta, rice or potatoes choose high fibre varieties whenever possible e.g. wholemeal/granary bread, whole-wheat pasta Include plenty of fruit and vegetables remember the 5-a-day message Include moderate amounts of protein sources such as fish, lean meat, beans (e.g. baked beans, kidney beans) and eggs. Aim for at least 2 portions of fish a week including a portion of oily fish, such as tinned salmon or fresh mackerel. Try to aim for 3 portions of dairy products, like milk, yoghurt and cheese per day choose the low fat alternatives where possible * Note it is recommended that children under 2 years of age have full fat dairy products Keep foods and drinks high in fat, sugar and/or salt to small amounts. Focus on the more important food groups above!

6 minimum. Group 1 Fruit and Vegetables Shopping List Ideas It is a good idea to base your shopping on the Eatwell Plate messages. Here are a few ideas to help you plan a healthier shopping list. Try to add some of the items from Group 1-4 to your shopping list. Limit items from Group 5 to a Group 2 Bread, rice, potatoes, pasta Group 3 Meat, Fish, Eggs, Beans and other non dairy sources of protein Fresh fruit and vegetables Tinned fruit (in natural juice) Tinned or frozen vegetables Pure fruit juice Dried fruits Salad vegetables High fibre cereals Potatoes Wholemeal/granary bread Pitta bread/crumpets/tea cakes Rice Pasta shapes/spaghetti Whole-wheat crackers Lean cooked meats Fresh or tinned fish (in tomato sauce, brine or spring water) Lean mince Skinless chicken Baked beans or Kidney beans Tinned or dried lentils Group 4 Milk and Dairy Semi or skimmed milk Plain natural or fruit yoghurt Low fat cheese Custard Group 5 Foods and drinks high in fats and or sugars Biscuits Crisps Chocolate Cakes

7 Store Cupboard Essentials These are items that you do not need to buy on a weekly basis, but are good staples to have in your cupboard to make healthy nutritious meals. Note: It is recommended to avoid adding salt or stock cubes to food prepared for babies (children under 1) Tins Bottles, jars, cartons Dried goods & packets Baked beans Vinegar Pasta Herbs and Spices Soups Olive/ vegetable oil Tinned pulses, chickpeas, kidney beans, lentils etc Tinned sweetcorn, peas or other vegetables Tinned tomatoes Tinned tuna, mackerel, sardines or salmon Rice pudding or custard Tinned fruit Flavourings Freezer items Vegetables Cous-cous Stock cubes Mixed fruits e.g. Raspberries blueberries Tomato puree Rice Garlic puree Quorn pieces Passata (Sieved tomato sauce base) Long life milk Long life fruit juice Noodles Black pepper Cheese and tomato pizzas Flour/ Cornflour Pizza base mix Porridge oats Dried Fruit Curry paste Fish portions

8 More Nosh for Less Dosh 8 top tips for shopping on a budget 1. Write a list and stick to it Plan your meals ahead to avoid costly impulse buys (use the meal planner provided to help you). 2. Stock up on Fruit and Vegetables You don t need to buy top of the range products to get the nutritional benefits of fruit and vegetables. Buying from a supermarket budget range is a great way to save as the main difference between these and standard fruit and vegetables is usually only their appearance e.g. misshapen. Buying frozen or tinned fruit and vegetables is a good way of always having some in the cupboard. 3. Try to buy food when it is in season when it is cheaper 4. Check out stores own brands Foods such as tinned beans, tomatoes, dried pasta, rice, noodles can be good value for money and have the same nutritional content as branded products. 5. Nutritious and cheap store cupboard foods Beans, lentils, pulses and tinned tomatoes are great for adding to stews and casseroles, by adding these you can cut down on the amount of meat in the recipe and save money. 6. Check out what foods you already have You might be surprised what s lurking in your cupboard, - but remember to check use by dates, and check the salt content of tinned/packet food as they can be high in salt. 7. Make double and freeze the extra This will make a convenient and fast homemade meal to heat up later in the week. 8. Find use for your leftovers see:

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