Eating economically

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Place these items in order of cost per kilogram (cheapest to most expensive)

Oranges

Frozen peas

Cornflakes

Bread

Lamb mince

Beef sirloin

Chocolate bar

Cheese

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Sausages

These items have been placed in order of cost per kilogram

Oranges£1.59/kg15.9p/100g

Frozen peas£1.47/500g29.4p/100g

Cornflakes£2.09/500g41.8p/100g

Bread£1.3516.9p/100g

Lamb mince£7.98/KG79.8p/100g

Beef sirloin£18.00/kg£1.80/100g

Chocolate bar£2.00/200g£1.00/100g Cheese

£12.54/kg£1.25/100g

Were there any foods which surprised you with the cost?

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These costs were obtained from a retailer on 1 May 2014. These are for illustrative purposes.

Pork sausages£2.39/kg24p/100g

Introduction

Eating a healthy, varied diet does not mean that you need to buy the most expensive foods.

There are plenty of economical, nutritious and delicious foods available, that you can make healthy meals from.

By planning your meals you will be able to cut down on waste and save money.

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Shop smart - Before shopping

• Make a shopping list. This can help you stick to a budget. • Check your refrigerator and cupboard before you finish the

shopping list. • Plan your meals – this can help you put leftover ingredients

to good use.• Look for vouchers, sales and store specials.• Sign-up for a store discount card.

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Shop smart - During shopping

• Don't shop when you are hungry because you will be tempted to buy items that are not on your list.

• Compare products for the best deal.

• Check the date marks to purchase the freshest food which will last longer.

• Seasonal fruit and vegetables will often be more economical.

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Shop smart - During shopping

Economical – 765g of pork chop£3.37 £4.41/kg

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Standard – 470g of pork chop£3.00£6.38/kg

Premium – 386g of boned and trimmed pork chop£3.50£9.07/kg

Try switching from an expensive brand name to a more economical brand.

Shop smart - After shopping

• Store food appropriately and immediately to preserve freshness.

• Freeze food to prevent spoiling.• Divide larger amounts of food into smaller

portions.• Use food with the earlier expiration dates

first.

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What’s left?

Using leftovers is a great way to save money and reduce food waste.

Be creative with leftovers to save money and reduce waste.

Finely chop leftover vegetables and cooked meat to create new meals, e.g. add to pasta, create a casserole or soup in winter or salads in summer.

Leftover vegetables and meat can be used to make soups and salads.

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Meat is an important sources of protein, which helps build and maintain muscles. It is commonly one of the more expensive food items.

The meat budget can be made to go further by purchasing cheaper cuts of meat which are less tender. These can be marinated or cooked slowly at lower temperatures to give delicious and tender results.

Adding dried or canned beans and lentils to meat meals can help the meal go further and are low in fat, and a good source of fibre.

You can save time, heat, energy and washing up by cooking ‘one-pot’ meals.

One-pot cooking

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Fast freeze

Meals can be cooked in larger quantities and then portioned into containers and frozen. It is useful to label and date the food being placed in the freezer.

Bulk purchased ingredients such as meat can also be separated into smaller portions and frozen for another time.

Frozen vegetables tend to be cheaper than fresh varieties, they count towards your 5 A DAY and freezing preserves nutrients in frozen vegetables.

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Other ideas

Here are some additional tips to help you save money:

• Eat breakfast at home or bring food with you to eat during a morning break.

• Try to pack or choose school lunches and healthy economical snack food. Fill plastic drink containers with juice from home instead of buying individual juice boxes.

• Limit how often you eat out. For celebrations or social events invite friends over to cook a meal together or hold a “bring and share” dinner.

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Compare and contrast

Select one of the meals below and compare a home-made recipe (costing the ingredients) with a ready-meal version.

Lasagne Burger pattiesToad in the hole

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