Eating well doesn’t have to cost a fortune. Learning how to eat well for less means you can boost your wellbeing, enjoy tasty meals and save money - all at the same time! Whether you’re managing a tight budget or just want to make smarter food choices, there are plenty of simple, effective ways to nourish your body without overspending. Ready to find out how to eat well for less? Let’s explore easy tips and tricks that help you eat healthily while keeping your wallet happy.
Smart marketing
Support local producers by visiting a farmer's market but rather than going first thing, pop along at the end of the day where you’ll be more likely to bag a bargain. Sellers will be reluctant to take stock back with them, so you might get a great deal on seasonal fresh fruit and veg, or some freebies thrown in.
A healthy dessert
The next time you’re cooking, bake some fruit at the same time. It’ll save you heating the oven twice, plus you can use up slightly soggy apples, plums or pears, which make for a healthy dessert.
Bulk buy
Planning your meals in advance using Eat Well for Less recipes is a great place to start. It can help you to make healthier choices and avoid those tempting last-minute snacks as you will have everything you need ahead of time. To make it even more cost-effective, try bulk buying pantry staples like rice, pasta, pulses and spices.
If you have the storage space, there's no doubt that pantry staples are infinitely cheaper when bought in bigger sizes, in one go. Visit world food shops and look out for big bags of rice, pulses, pasta and spices – you could always agree to split them with a friend or neighbour and share the savings.
Freeze it
Don't let your healthy ingredients go to waste. Did you know you can safely freeze...
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Fresh herbs in olive oil (use an ice tray), or dried and chopped.
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Bananas – slice them before freezing then blitz in a blender to make a healthy alternative to ice cream.
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Tomatoes – blended up in a bag, they're super handy for sauces and stews.
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Berries all freeze nicely, and can be added to porridge or even used as an ice cube alternative.
Beware of supermarket tricks
Did you know that the most expensive items in a supermarket tend to be at eye-level? Outsmart the shops by scanning shelves top-to-bottom, and don't worry about brands – just make sure the cheaper versions don't have more sugar or salt, and you're good to go.
Pre-packaged fruit and veg can sometimes cost more than buying the same volume loose. Check the price per weight for the best deal.
Check the 'world food' aisle first, as often the same items (such as coconut milk and other milk alternatives, spices or sauces) cost more in other sections.
Waste not
Stop throwing away half of your broccoli – roast the leaves and stem with oil, cut them up raw for dipping, or blend into a soup with Stilton rinds. Cauliflower stalks and leaves are equally versatile and packed with Vitamin C.
Just add butter
Now here's a health tip we can get behind: adding a knob of butter or a drizzle of olive oil to your cooked veg. Not only will it make them taste better, but certain vitamins (including A, D, E and K, found in things like sweet potatoes and greens) are fat soluble, so adding a little fat makes it easier to absorb them.
...and sunshine!
Pop your mushrooms into direct midday sunlight for 20 minutes before you eat them to increase their Vitamin D content.
Other tips to boost your wellbeing
Aside frim food, there are other ways to make yourself feel healthier:
Join the resistance
Resistance bands are a really useful piece of equipment for at-home workouts, adding an extra challenge to moves like squats (loop it around your thighs), or for working your arms (stand on it and hold in both hands, curling your arms to stretch it and work your biceps). Make your own for free by using an old pair of tights and knotting them into a loop.
There's a free video with resistance band workouts at the British Heart Foundation.
Lace up your walking boots
Walking is one of the best ways to keep fit – it’s been proven to improve your mood, heart health, and it can torch calories if done at a brisk clip. The Ramblers (ramblers.org.uk) has a free online library of a whopping 2,750 routes around the UK to start you off.
Visit Country Walking's Walk 1000 Miles.
Hit the ground running
If you're feeling even more sporty, Couch to 5K apps have been helping people find their running feet in a healthy, simple way for years. We recommend the NHS's version, which is free to use and features some famous voices to spur you on. Check the app store on your smartphone to download it.
A free app for weight loss
The NHS has a free 12-week weight-loss plan that can help you set goals, plan meals, record your progress and more. Download it via the app store on your smartphone.
The alphabet game
The next time you're sitting on the sofa, try lifting your foot in front of you and trying to draw each letter of the alphabet with your big toe. It might look silly, but it's great for improving foot strength and ankle mobility – important for balance. Don't forget to do both sides.
Take a break
In need of a sit down? Try swapping the sofa for a spot of floor time – it might not be as comfortable, but studies of the world's longest-living populations have found that sitting on the floor can have real benefits on longevity. Not only the sitting itself, but getting up from the floor is excellent for balance, strength and flexibility too.
Walk and talk
Every time you make or receive a phone call, get into the habit of moving. Take your mobile out for a walk, or do calf raises or balancing exercises with your landline. It's surprising how quickly these small steps add up to improved fitness.
Pack your bag
Carrying around a big bottle of water not only makes it easier to stay hydrated while out and about (and saves you buying drinks), but the added weight means that even the simplest supermarket dash or trip to the post-box becomes a bit of a workout.
Avoid a cold – for free
If you want to stay well, try upping your hugs. A study found that participants who had regular hugs over a fortnight were less likely to catch a cold – probably as a result of the hormone oxytocin, which is released by cuddling and helps to reduce stress.
Improve your mental health
Consider volunteering with a wildlife charity for serious benefits. Not only will you feel a sense of pride and potentially make new friends, but your mental health will thank you. A study by the Wildlife Trust found that two-thirds of its volunteers reported improved mental health in just six to 12 weeks.
S-mashing hair
Boost your hair health (and avoid water waste) for free by using drained potato water for a post-wash rinse. The Vitamin C will hydrate your scalp, while Vitamin B and zinc will help it grow. Another tip is to add rice water to your bath to soothe dry skin.
Smoothie move
Follow smoothies, juices and fruity herbal teas with a 'chaser' of water. Swirl your water around your mouth to help protect your teeth from potential damage from the juice’s acids and sugar, as well as reducing staining.
Lizzy Dening is an award-winning journalist and has spent many years working for Yours magazine both in-house and as a freelance writer and editor. Her specialisms include health and fitness, interviews (both real life and celebrity) and women’s issues. She’s also written for publications including Grazia, Vogue and the Guardian.