Healthy eating on a
When budgets are tight, eating well can seem
like less of a priority.
The good news is that even if you're watching
what you spend, some simple swaps and smart shopping can
mean a heart-healthy diet is still within reach.
A heart-healthy diet means getting a good balance of all the food groups, plenty of
fruit and vegetables, and watching the salt and fat.
Here are some top tips for finding foods that are
healthy, tasty and best of all, won’t break the bank!
Reach for the freezer
Keeping a supply of frozen fruit and
vegetables in the freezer is a great way to get your 5-a-day. They
tend to be cheaper than fresh, and because you use what you need,
nothing is wasted.
Watch Anthony and Dan
use frozen veg to make a healthy microwave meal in minutes
Bulk up and veg out
Adding fresh or
frozen vegetables to your meat based meals not only helps you get
lots of fibre, vitamins and minerals - but your food will go
further, saving you money too.
Watch Julie make 10
homemade ready meals in one go by bulking up her meals
Plan for a change
Shopping every day means can mean fresh foods
are wasted or you're not getting the best value for money. Planning
your shop in advance and making the most of leftovers can make your
healthy food go further.
Watch Sarah and Dennis
plan a week of healthy meals for £21 each
are often way to make your favourite foods healthier for little or
no cost. Adding some frozen veggies, leaving out the salt and
thinking about the fat you're using can make a big difference.
Watch Faiqa adapt a
favourite low-cost recipe to keep her family's hearts
What does healthy eating on a budget look
The latest issue of Heart Matters explores the
challenges of healthy eating on a budget, and includes more
top tips, and
advice for healthy eating from BHF dietitian Victoria
It also features our sample
meal plan, which gives ideas and recipes for a week
of healthy meals and snacks for £50 for two people.
Day 1 - Example
Muesli with skimmed milk
and a banana; glass of pure, unsweetened orange juice
Lunch: Cheese and salad
sandwich made with reduced-fat cheddar-style cheese, salad,
wholegrain bread and unsaturated fat spread.
Evening meal: Homemade
cottage pie served with peas and carrots
Snacks: 3 oatcakes with
low-fat cream cheese; 2 plums
Or sign up for Heart Matters today
for access to our free healthy recipe