Wealden Times | WT244 | September 2022 | Winter Interiors Supplement inside

With the cost of food increasing every
month, and with shoppers trying to
save money in all areas of our lives,
buying habits are set to change. With 60% of
shoppers actively looking to save money, it is
encouraging that more of us are taking our time
to plan our weekly shops and be more aware of
what we are putting in our trolley. So whether
you’re a savvy student (hello Freshers) or trying
to stick to a budget, here are a few ideas to help
you shop smarter, cook nutrient-dense meals
efficiently and reduce food waste in the process.
Nourish to
Flourish
Nutrition & Lifestyle Coach
Charlotte Lau gives her tips
for eating well on a budget
Give it a go... SHOP WISELY
Get organised by planning your meals for the week;
check your fridge, freezer and cupboards before
you go shopping so you know exactly what you need and are
therefore less likely to over-shop. Being prepared for your food
shop can help with reducing food waste, unnecessary purchases
or ending up in situations where you need to rely on more
expensive and often highly processed convenience options. Make
a shopping list based on your budget that contains the staple
foods you need (think brown rice, pasta, beans and legumes)
as well as specific options for meals and snacks that you plan to
have that week (I would recommend keeping this as a rough,
flexible guide rather than a rigid plan!). If you have the money,
storage space and time to buy and cook in bulk, this is not
only helpful with busy weeks but also leads to cost savings in
the long run. Batch cooking can also help to reduce food waste
as you are preparing food when fresh and often freezing this.
It also means that you have home cooked meals ready to go
which are more nutrient-dense than shop bought alternatives.
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Learn to... GET TO KNOW
YOUR SUPERMARKET
Supermarkets are set up to tempt you and to
maximise spending, so stick to your list and try not
to do your food shopping when you are hungry, as
studies have shown that we are more likely to buy
both food and non-food items when we are! Get
to know your supermarket… head to the discount
sections, these are usually stocked up near the end
of the day. Try cheaper or supermarket own-brand
products as sometimes these are no nutritionally
different to more expensive brands. Be careful with
deals; even if it seems like a good deal consider
whether it is nutritious or whether you even need
it at all! Get into the habit of comparing the price
of products per kg, including loose products, so
you can choose the cheaper option. And lastly, try
buying frozen or tinned fruit and vegetables as they
can be just as nutritious, incredibly convenient
as well as often being the cheaper option.
Charlotte runs Plume Nutrition, where she offers
support and advice for weight management,
controlling cravings, sleeplessness, stress and increasing
energy levels. Find out more at plumenutrition.com
Step away from... NUTRITION FADS AND EATING OUT
Many of us are exposed to mixed messages about fad diets,
miracle supplements or the latest juice diet, which can be
both expensive and detrimental to a healthy relationship
with food. Interestingly, the cheapest low-carb diet has been
found to be around triple the cost of the cheapest diet that
has no carbohydrate restrictions – the key is selecting the
‘right’ carbohydrates. A diet high in wholegrain carbohydrates
has many health benefits and with no extra costs, so switch
from refined white starchy foods to wholegrain versions, this
is a win-win, as wholegrains can provide up to 75% more
nutrients than refined grains. Your daily caffeine fix may also
be adding to your monthly expenditure, where astonishingly
a latte a day could cost you and extra £1,007 a year, so be
mindful; fill up your flask and bring your leftovers for lunch.
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