Eating healthy on a budget

Right now, as the cost of living is making it hard for many people, you might find it difficult to put in place those healthy habits that will make the difference. We're here to help.

Find out more about:

• booking your first appointment
• meal planning
• tips at the till
• how to eat more, for less
• reducing waste and saving money
• the cost of your appliances
• budget friendly swaps

Booking your first appointment

We're a team of qualified and skilled health trainers who can help you buy on a budget.

We can also help more widely on things like:

• healthy eating advice and weight management
• finding new ways to be more active
• quitting smoking
• reducing your alcohol intake
• helping you find groups and activities to get back out in the community

Our service is completely free, personal and confidential for anyone aged 16 and over. Contact us to book an appointment.

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Meal panning

A great tip for eating healthy on a budget is meal planning. This is where you plan your meals for the week. You can do this by writing a list which you can take with you when food shopping.

When meal planning you can:

• have some meat free meals to save money
• check the cupboards and fridge before going to the shop to reduce buying foods that are not needed

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Tips at the till

When shopping you should:

• choose wonky or imperfect fruit and vegetables
• visit local allotments for any surplus produce
• buy frozen fruit and vegetables – it’s cheaper and reduces waste
• reach for wholemeal foods as they keep you fuller for longer
• buy supermarket own brands
• try to shop when end of day discounts are available
• if your budget allows, buy store cupboard ingredients when they're on offer
• be label savvy and compare prices per 1 kg/100g as well as between brands
• use a basket or a small trolley so that you can’t overfill it
• track your spend and use a ‘scan and go’
• don’t shop on an empty stomach as you may buy more
• check out all the shelves as cheaper products are not always at eye level
• consider loose produce, it’s often cheaper than packaged
• stick to the list!

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Eat more, for less

To eat more food whilst saving money you can:

• bulk up meals with beans, pulses, lentils and vegetables
• batch cook for a few days and use the oven once, then reheat in the microwave
• portion out food, don’t overeat and freeze
• aim to cook 1 meal for all the family as serving up several different meals costs more and can lead to more waste

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Reduce waste and save

To reduce waste and save money you should:

• use leftovers for tomorrow’s lunch
• become aware of ‘use-by’ and ‘best before’ dates - always smell, taste and look as food could be perfectly safe to use past these dates
• leave fruit and vegetable skins on wherever possible - if peeling, some can be added to recipes like soups or stews
• keep food fresh - store fresh vegetables in the fridge if possible, they'll last longer, and you'll throw less away
• organise your fridge and cupboards so you know and can see what you have

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Cost of your appliances

It is important to consider the cost of your appliances when budgeting.

Did you know that:

• microwaves and pressure cookers tend to be the most energy efficient
• if you're cooking on the hob, you should use the smallest pan you need and put a lid on it to speed up cooking
• when using the kettle you should only boil the amount of water you need and if you have leftover boiling water, you can put it in a flask to use for hot drinks later
• you should switch off the plug to avoid appliance costs such as the dishwasher, microwave or toaster

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Budget friendly swaps

There are budget friendly swaps for a variety of items which you might buy in a supermarket.

Swap meat for veggies

• tinned mixed beans
• lentils
• tofu
• tinned chickpeas
• some meat substitutes

Swap fresh fish for tinned or frozen fish

• tinned salmon, sardines, mackerel and pilchards (oily fish once a week)
• frozen fish fillets or pieces without added sauces or coatings are usually healthier than fish fingers or other breaded or battered

Swap chicken breast for skin on with bone

• frozen chicken thighs
• budget cuts of meat such as whole chicken legs
• try cooking a whole chicken and breaking it down into individual pieces

Swap cereals for porridge oats

• porridge oats are a healthy choice, and cheaper than many cereals
• if you don’t want to make porridge, you could try overnight oats (just soak porridge oats overnight in water, or low-fat milk or plant milk, mix in a pinch of cinnamon and some fruit)

Swap sugary snacks for healthy snacks

• try to choose fruit, plain low-fat yoghurt and unsalted nuts for a more filling and nutritious choice
• bananas, satsumas and apples make good-value snacks and don’t need any preparation
• if you have a little more time, making carrot and celery sticks can be even cheaper per portion and any leftovers can be used in soups or stews
• peanuts, sunflower seeds and pumpkin seeds are usually the most affordable nuts and seeds

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Also see

• CYC Health Trainers
• NHS Healthy Start
• Change4Life
• Alcohol and drugs help in York