From matcha to pomegranate, we constantly hear about the benefits of “superfoods. “They also come with a hefty value tag. But are there less expensive opportunities that are just as favorable for us?
As the price of the weekly grocery store continues to rise (in April 2024, the Food Foundation estimated that it charged about 25% more than two years earlier), prices are nonetheless emerging at more “normal” levels.
However, “healthier” foods are more expensive. The Food Foundation’s 2023 Broken Dishes Report explains that “healthier foods are more than twice as caloric as less healthy foods. “
Dietitian Tai Ibitoye offers smart tips to make sure your basket still includes all the nutrients you need. “You can eat well without feeling like you’re blowing your budget. It’s possible,” he says.
Simply put, they will be in nutrients and minerals and advertise good fitness. At the other end of the scale, a bad ultra-processed meal may simply contain too much salt, fat, and sugar and lack nutrients related to poor fitness. results.
There is no consistent list of ingredients classified as “superfoods. “There are certain regulations in place to avoid misleading or confusing the audience, but many consider the term to be just a marketing slogan. Ingredients advertised as “superfoods” could have some health benefits However, in theory, this can also apply to any nutrient-dense ingredient.
That’s why, instead of resorting to individual ingredients classified as “superfoods”, it is better to follow a varied and balanced diet, experts say.
The NHS and consultant EatWell state that as well as drinking plenty of fluids, our nutrition deserves to include starchy and carbohydrate-rich foods, a variety of fruit and vegetables, dairy products or dairy alternatives, protein and a very small amount of oils and spreads.
By consuming varied nutrition that includes these food groups, you will get all the nutrients and minerals you need. Here’s how to buy key nutrient-dense ingredients, even if you’re on a tight budget.
The humble potato is a healthy and inexpensive food, shiny and neglected: the skin is full of fiber and, above all, contains vitamin C, vitamin B6, potassium, folic acid and iron.
If you buy them in bulk, they’re less expensive and you can make a whole bag and freeze it (then reheat it in the microwave) to save on energy costs. Make them sweet potatoes and they’ll count as one of your five a day. day, in addition to being a carbohydrate rich in fiber.
Opt for whole-grain versions of products like pasta, bread, and rice, which are high in fiber, which we don’t get enough of. “It’s about consuming 30 g of fiber a day. However, most of us don’t. follow this recommendation,” Tai says.
Couscous with grill and feta cheese
Couscous is prepared like this and you can also get it wholemeal.
While supermarkets don’t offer whole-grain types of cereals within your budget range, 500g bags of own-brand pasta tend to charge the same whether you’re buying wholemeal or white pasta.
Meanwhile, rolled oats, which are all whole grain, can be found in inexpensive brands and, when used for breakfast, can be reheated in the microwave to reduce the extra energy expenditure or turned into overnight oatmeal without wanting to cook them. You can also use oatmeal to complement other meals, such as vegan meatballs.
Fiber Meals
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We’re encouraged to “eat the rainbow,” but that doesn’t mean we should go through expensive options. Tai points out that despite buzzwords like “superfood” that precede certain types of nuts and vegetables, they’re all packed with nutrients.
For less expensive vegetables, opt for root vegetables such as onions, carrots, cabbage, and celery. Also, don’t be intimidated by veggies and culminations with wobbly labels, Tai says. “They’re not attractive, but they still imply the same total nutrients like culmination or normal new vegetables. “
Frozen and canned types are even less expensive and packed with nutrients. Canned tomatoes, a staple for everything from spaghetti bolognese to homemade pie, feature five a day and most supermarkets offer them in their budget range.
Frozen mixes, either vegetable or capstone (the latter are known as “smoothie mixes”) will help you succeed in your five-a-day temporarily and will be much cheaper than if you bought the new products separately.
Blackberry and apple smoothie
You can make it with frozen fruit and whole grain oatmeal.
These inexpensive dishes are packed with vegetables:
The value of dairy products has especially increased in recent years, and the diversity of products available has expanded to include products such as kefir. But smart deals can be made. Look carefully at the labels and instead of feta cheese, opt for salad cheese, for example. It will contain similar levels of calcium and protein as its more expensive counterpart.
Yogurt is thought to have many fitness-enhancing properties. Plain or Greek-style yogurts (which tend to be high in protein) have the maximum fitness benefits, while those with a lot of sugar, unsurprisingly, are not recommended.
If you buy select dairy products, such as oat or soy milk, check out the non-perishable products section. They are less expensive than their refrigerated counterparts.
Red fruit yogurt with glazed berries
It looks fancy but uses inexpensive ingredients and it is possible to reduce prices even further with sliced almonds.
Canned fatty fish, such as mackerel and sardines, and canned legumes are wonderful inexpensive options, Tai says, and have more protein.
“In autumn and winter, other people want to pay more attention to vitamin D, since the main source of vitamin D is sunlight. However, we can also get some vitamin D in our diet, although foods that contain it are limited. Oily fish, adding sardines, mackerel and salmon, involve it, and so do fish sticks, adding those from reasonable supermarket brands.
“Fatty fish also contains omega-3 fatty acids that play a role in protecting our heart and lowering our bad cholesterol levels,” Tai says.
These canned fish recipes will save you money in your weekly shop
As for canned legumes. Canned kidney beans, baked beans, black beans, and lentils are full of nutrients: they contain protein, iron, and fiber,” says the expert. Plus, they’re wonderful for supplementing foods and for batch cooking (which, if you have a freezer/fridge). space, it will help you save more). You can buy dried beans and lentils that are even less expensive and features like damaged red lentils don’t require a long soak, just a thorough rinse.
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✓ Wholemeal pasta supermarket logo
✓ Budget potatoes
✓ Porridge from the range
✓ “Wobbly” tuber
✓ Mix of frozen/canned fruits and vegetables from private label
✓Canned tomatoes from the range
✓ Canned split legumes/lentils in the supermarket
✓ Salad cheeses from the range
✓ Own logo: plain/Greek yogurt
✓ Canned fish
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Originally in November 2022. Updated May 2024
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