Getting Started

If you are wondering where to start, here are a few pointers to get you going so that you can eat well for less.

Shopping

Supermarket competition is as fierce as ever and the cut price supermarkets are making their way in the industry. There are always deals to be had.Shopping trolleys Don’t forget to:

  • only buy deals if you are actually going to use the product, otherwise it is not an offer
  • buy in bigger pack sizes, they are more economical than smaller sizes
  • use supermarket reward cards
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Budget

  • Most supermarkets have a ‘basic’ or ‘every day’ range, a ‘normal’ range and a ‘premium’ range, or similar. ‘Basic’ range foods are the same as non basic ones, however the food is generally not of a uniform size or shape. That’s all but the lower price helps you to make cheap family meals.Pound Sign
  • It is often cheaper to buy food in larger quantities. However, if you only want one orange, don’t buy a whole bag.
  • Plan your meals for the week.
  • Swap from branded goods to supermarket own label.
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Children in the Kitchen

If you can, try and get your children into the kitchen with you. It can be a tricky however,  but if now and again you can get them helping you, they will see how their foods starts out, and then see others enjoying it.

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Sugar

Processed Sugar Cubesfood, both sweet and savoury can contain surprising large amounts of sugar. Cooking from scratch means we can instantly reduce the amount of sugar we consume, without sacrificing taste.

www.nhs.uk recommends that adults eat no more than 30 g or 7 teaspoons per day, children between 19-24 g or 4-6 teaspoons depending on age. Check the packets when you shop.

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 Salt

We do require salt in our diet,1024px-Salt_shaker_on_white_background just not in vast amounts. Low sodium salt is better for us than salt with regular levels of sodium. It is the sodium in salt that is bad for us and can lead to heart attacks and strokes. In the UK it is recommended that adults should not be eating more than 6 g of salt (2.4 g sodium) a day, this is about 1 1/4 teaspoons.

The daily recommended maximum amount of salt children should eat depends on their age:

  • 1 to 3 years – 2 g of salt a day (0.8 g sodium)
  • 4 to 6 years – 3 g of salt a day (1.2 g sodium)
  • 7 to 10 years – 5 g of salt a day (2 g sodium)
  • 11 years and over – 6 g of salt a day (2.4 g sodium)’ Source: www.nhs.uk

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What is a Healthy Diet?

Nowadays every time we go on the internet, pick up a magazine or newspaper, there is another new diet or way of eating we should be following. In a nutshell the general advice at the moment is:

  • at least 5 portions of fruit and veg a day
  • no more than 30 g sugar per day as an adult
  • no more than 6 g salt (2.4 g sodium) per day as an adult
  • at least one portion of oily fish per week
  • the leaner cuts of meat
  • as little processed or pre-prepared food as possible
  • whole grains rather than white grains

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Buy British

Despite not having weather like the Med, the British climate does allow us to grow a lot of fruit and veg. Granted, greenhouses and polyUnion Jack Biscuit tunnels play their part.  The supermarkets reflect this with the majority of their fresh produce (fruit, veg, meat) produced in the UK. No matter where you live in the world, try to buy food produced in your own country. Not only does this support local farmers, it also reduces food’s air miles which has to be good for all of us.

Don’t forget your local shops. They can tell you exactly where the food comes from and the air miles are tiny.

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