Start banking on food that’s good for your health

With the dramatic increase in living costs, eating healthily seems harder than ever. Dietitian Juliette Kellow shows how to maximise nutrition & minimise spending

Serve perfect portions

Cooking too much means big dinners and more waste – not great for health or budgets.

Use a planner (try lovefoodhatewaste.com) to see how much you need then make a shopping list, so you buy exactly what you need so food nourishes your body, not your bin.

Organise your fridge

Fridges and freezers account for 12 per cent of the average household’s energy bill, says the Energy Saving Trust.

The more in your fridge, the more electricity is used to keep it cold. Ditch items that don’t need chilling. Keep in your fridge what will go off and raise the risk of food poisoning if not kept cool, such as chicken, fish and leftovers.

Be brand aware

Economy brands for tinned fruit, veg, beans, bread, pasta and rice can be great value and may have less fat, sugar and/or salt than branded, making them healthier.

For example, a 22p can of Asda Smart Price Baked Beans contains a teaspoon less sugar and 0.4g less salt than a 90p can of Heinz beans.

Go for DIY prep

Chopped fruit and veg, stir-fry mixes and peeled potatoes cost more and are often lower in immune-friendly vitamin C as more of the flesh is exposed to light and air, destroying this vitamin over time.

Prepping veg yourself will lessen the losses and save cash.

Thaw naturally

Defrosting frozen food in the fridge, not the microwave, saves electricity. Don’t defrost at room temperature, though – it’s harder to keep food below 5C – the point where bacteria start to quickly multiply, increasing the food poisoning risk.

Use the lot

Skins, leaves, stalks and stems make veg go further and add fibre, vitamins, minerals and antioxidants to our diet. Leave skins on potatoes, carrots, parsnips, squash and sweet potatoes; steam cauliflower leaves with florets, and add broccoli stems to stir-fries.

Make your own sarnies

You’ll save cash and can use lower-fat fillings and fibre-rich wholegrain bread. A Tesco Tuna and Cucumber Sandwich costs £2 and has 327kcal and 7.4g fat. Make your own and it will cost 52p, with 284kcal and 5.7g fat – a saving of £1.48, 43kcal and 1.7g fat.

Batch-cook – then freeze portions

Save money by only using your oven or hob once and have dinners in the freezer, reducing the temptation to order takeaways.

Use your microwave

Shorter cooking times reduce energy costs. The Centre for Sustainable Energy suggests 10 minutes of microwave cooking every day costs £23 a year, while 30 minutes of cooking on the hob daily costs up to £93 a year (using January 2022 electricity prices that have since risen).

Microwaving also reduces nutrient losses. One study found microwaved carrots retained 81 per cent of vitamin C and 63 per cent of betacarotene, while boiled carrots kept just 45 per cent vitamin C and 13 per cent betacarotene.

Overcooking may also make food less healthy – mushy veg lose water-soluble vitamins; charred meat can contain cancer-causing chemicals, and soggy pasta has a higher glycaemic index than firm pasta, making it less filling.

Get steaming

It cooks food quickly and allows several foods to be cooked together in separate baskets, reducing the number of hob rings you use. Plus, you lose fewer vitamins – steamed broccoli keeps three-quarters of its vitamin C and folate (a B vitamin), while boiled broccoli keeps only half its vitamin C and a third of its folate.

Blend proteins

Replace some of the meat in dishes with canned beans or lentils to cut fat, add fibre, boost your five-a-day and save money. A 500g pack of Sainsbury’s 20 per cent fat Beef Mince costs £2.10. Use half ( freeze the rest) and add a 400g can of Sainsbury’s Green Lentils, costing 60p. You save 45p, add 12g fibre and lose 49g fat.

Pick your potatoes

Swap roast potatoes for boiled or mashed to reduce cooking time, calories and fat. Trade frozen chips for homemade, skin-on wedges.

Go for veg oil

Vegetable oil is best for budgets and is as good nutritionally as olive oil. It’s made with rapeseed, which contains the fewest saturates of all oils.

Price-check fresh v frozen or canned

A 1kg pack of Asda Frozen Sliced Carrots costs £1.10. The same amount of fresh carrots costs 43p.