5 ways to ditch ultra-processed foods (without breaking the bank)
Food shopping on a budget can make healthy eating seem out of reach. However, a little meal planning can help you reach your nutrition and health goals while also keeping your finances and food waste in check. Here are some tips for reducing your ultra-processed foods (UPFs) when on a budget...
5 easy ways to avoid ultra-processed foods (yes, even on a budget)
1. Write a meal plan and shopping list
Going shopping without a plan of meals you want to make for the week, and a subsequent shopping list, can set you up to be the victim of promotions for UPFs, and subjects you to food waste too. Make a meal plan consisting of nutritious meals for the week ahead and write a food shopping list. Plan to cook more than what you need, so you can have leftovers the following day or when you’re short on time (cook once, eat twice!).
2. Be savvy with ingredients
When planning your weekly meals, try to overlap ingredients to avoid food waste – for example, can you use carrots in a Bolognese and in your morning snack? Spoiler alert: yes, you can! Or can you plan to have an omelette at the end of the week (don’t forget to buy eggs!) to use up any leftover vegetables?
3. Food shop at the right time
Align your supermarket shopping with times when stores offer discounts, typically towards the end of the day. Make sure to eat before you go shopping to avoid impulsive purchases driven by physical hunger.
4. Think tinned and frozen for fruits and vegetables
You will be pleased to know that it’s not just fresh fruit and vegetables that count towards your five a day, as frozen, dried and tinned produce (which are often much more cost-effective and more nutritious too) also counts, so if you’re on a budget or trying to save money, these are great choices. Choose fruit tinned in juice over syrup for less added sugar.
5. Minimise food waste
Be creative with leftovers to avoid waste. Organise your fridge to prioritise items that need to be used first and consider freezing food for longer shelf life (peeled bananas freeze well and can be made into ice cream!). If possible, start a small garden to grow your own herbs and vegetables, further reducing costs.
There’s no need for superfoods. It can be easy to think that we need to eat so-called ‘superfoods’, such as expensive powders, to have a healthy diet, when in actual fact, there is no such thing as a superfood. The most important thing is that you’re eating a wide variety of plants and whole foods within your diet, which can include nuts, seeds, whole grains, tinned beans, lentils as well as fruits and vegetables, which are packed with nutrients such as fibre, protein and essential vitamins and minerals – yet they’re only a fraction of the price of foods marketed as ‘superfoods’.
Top tips for saving money when buying whole foods
Look for deals on fresh fruit and vegetables: if you can’t eat them all in a week, prep to freeze for later!
Choose (cheaper) ‘wonky’ veg: because it’s what’s on the inside that counts!
Buy tins and spices from the ‘world food’ aisle: you often get more for your money this way. Tinned tomatoes, coconut milk and beans are great staple items to have in.
Buy own-brand carbs (think rice, pasta and oats): the ingredients and nutritional value are often the same (the only difference is the packaging!).
Go for tinned over fresh fish: longer-life, tinned oily fish is still a great source of omega-3 fatty acids – essential for heart health. Aim for at least two portions of fish a week, one of which should be oily, such as salmon, mackerel or sardines.
Invest in dried lentils: you can use them in stews, curries and soups to bulk up your recipes and make your meals go further.
Buy nuts from the baking aisle: they’re often cheaper and there’s so much variety!
Don’t buy bottled water or ice: chill your water in a jug in the fridge on a daily basis if you don’t like tap water. Infusing with herbs and fruits can also help.
Buy frozen berries and mixed frozen vegetables: this is a cost-effective way to reach your five a day.
This is an edited extract from How Not To Eat Ultra-Processed by Nichola Ludlam-Raine, available now (Ebury Press, £16.99)
How Not to Eat Ultra-Processed: Your 4-week plan for life-changing healthier eating habits
Read next
Ultra-processed foods may accelerate ageing process, according to new study
17 ultra-processed foods to swerve – and what to swap them for
Dr Chris van Tulleken and his fight against Ultra-Processed Foods
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN'S HEALTH NEWSLETTER
You Might Also Like
