Dietetics - Eating on a budget

Introduction

If you are on a limited budget, you are not alone. Many people are finding it hard to make ends meet and cannot always afford to have balanced meals on a regular basis. This leaflet will help you plan, budget, shop, prepare food and access support to enjoy food and eat and drink well.

Eating well does not necessarily have to cost more, there are lots of simple tips that can help to save money such as:

• Write a shopping list
• Use supermarket deals
• Use up leftovers
• Buy frozen food
• Use supermarket own brands
• Cook from scratch
• Use more vegetables or pulses (beans, peas, lentils) to make meals go further
• Go for cheaper cuts of meat - e.g. chicken thighs and drumsticks, ground beef
• Shop during the ‘happy hour’ or end of the day
• Shop online to see the cost as you go

Tips and suggestions for easy meals and cooking on a budget

The following ideas could help you cut down on your spending whilst still enjoying a healthy, balanced meal.

Take your time in the shop - check ‘special offers’ these are not always the best value, it is useful to look at the prices. The supermarket shelf will be labelled with the price per 100g of a food – you can check whether a pack of three is cheaper than buying three items individually. See link: www.moneysavingexpert.com for ideas to help you cut costs.

Plan ahead - make a list of what you would like to eat for the coming week and try not to buy-in to offers for items which are not on your list.

Bulk meals up - use foods that can be kept in your store cupboard, or you can buy cheaply to add to a meal. Try adding chickpeas, fresh vegetables or beans to a soup, salad or stews. Beans are packed with nutrients, such as fibre and antioxidants and they will also help to fill you up.

Talk to experts - for example, butchers are a great resource and someone we shouldn't be afraid to talk to about saving money. If you go into your local butcher and tell them how much money you have to spend, they'll be able to tell you how to stretch your money by buying the cheapest cuts.

Try using a slow cooker - these are simple to use and can help to cut costs. It’s a good idea to make a batch, leave to cool and then freeze for future meals. Slow cookers use less energy than an oven saving you money on your fuel bill. See BBC slow cooker recipes: www.bbcgoodfood.com/recipes/collection/slow-cooker
 
Freeze food - many foods such as crumpets or a slice of bread can be kept in the freezer and popped into your toaster when you need them. Frozen, fruit and vegetables can be taken out, using as much as required, without waste. Supermarkets ready meals can also be frozen and used when needed.

Freeze food in batches - label and freeze leftovers or extra food in batches so you can take you what you need.

Stick to simple recipes - avoid recipes with lots of different ingredients that you may not use up. Some recipes have few ingredients and can prepared in a few minutes. See some suggestions further in the leaflet.

Shopping List

Planning a shopping list before going is an excellent way to ensure your shopping trip is time efficient, productive, and hassle-free. For examples, cupboard, fridge and freezer items. Ensure when you are shopping that you are getting at least one item from each category. Here is a good example how to break down a shopping list, see example food that fit within each category that you could use:

• Fruit & Veg (Fridge)
• Dairy (Fridge)
• Meat & Seafood (Fridge)
• Freezer
• Household supplies
• Bakery & Grains (Cupboard)
• Snacks (Cupboard)
• Tinned/Canned Food (Cupboard)

Signposting and additional support

Financial support available through entitlements can help some people to increase their income and support the cost of daily living expenses.

Age UK national, along with local Age UKs, can help older people to find out about and claim the benefits they’re entitled to, such as Carer’s Allowance, Attendance Allowance and Pension Credit.

If you need advice or information, please contact Age UK on 0800 169 6565 or visit www.ageuk.org.uk/services/information- advice

Financial Advice

To find the help you need, visit www.salford.gov.uk/costofliving to go straight to the webpages. If you’d like to talk to someone face to face, pop into your local gateway centre.

Monday to Thursday 8am to 10pm, Friday 8am to 6.30pm and Saturday 9am to 1pm.

Eccles Gateway, 28 Barton Road, Eccles M30 0TU Pendleton Gateway, 1 Broadwalk, Pendleton M6 5FX

Swinton Gateway, 100 Chorley Road, Swinton M27 6BP

Walkden Gateway, 2 Smith Street, Walkden M28 3EZ

Broughton Hub, 50 Rigby Street, Broughton M7 4BQ

Salford Citizens Advice 0808 2787802 Mon to Fri 9am-4pm or 0161 850 5053 6pm-9pm every day.

To get help making a Universal Credit claim 0800 144 8444 Mon to Fri 8am-6pm. www.salfordcab.org.uk

Food Preparation

If you find it easier to get your meals made and delivered by someone else, contact one of the services below:

1. I Care: provides a delivery of hot and frozen meals. Regular visits to customers by meals service delivery staff can also offer a means of keeping in touch. Call 0845 604 1125 or visit www.icarecuisine.co.uk/meals
2. Wiltshire Farm Foods: Over 300 frozen meals and desserts, prepared by award-winning chefs. Call 0800 077 3100 or visit www.wiltshirefarmfoods.com
3. Parsley Box: Cupboard stored meals delivered to your door and ready to eat within minutes. Call 0800 612 7225 or visit www.parsleybox.com

Food Banks and Food Co-Operatives

You may find yourself needing extra help with purchasing food, food banks can help in a short-term crisis, whereas food cooperatives may offer longer term support. Some foodbanks or food cooperatives may need a referral or may have conditions of use.

For more information, please visit: www.greatertogethermanchester.org/find-support/food-banks

Food Groups in Salford:

FeedMyCity – Free hot takeaway meals, 100 meals available weekly.
Runs every Tuesday 4pm-5:30pm, Paddington Close (M6 5PL)

The Bread & Butter Thing – Mobile food club, for £8.50 you get 3 bags of made-up chilled goods, ambient (cupboard) goods and fruit and veg.

• Ordsall Community Café, 72 Tatton Street, M5 3PS - Service is every Thursday 1.30pm-2pm
• St Peter’s Church – Chorley Road, Swinton, M27 6AZ – Service is every 2.30pm-3pm
• Barton Moss, Barton Moss Primary School, M30 7PT – Service is every Wednesday 2pm-2.30pm

Lucie’s Pantry at Emmaus – For £7 you get a meal kit food bag, saving with typical food shop of £20 weekly. Become a member for £3 per week to order the food bag, household items and additional support from Citizens Advice Salford and Salford Primary Care Together.

Runs every week Monday to Friday 9am-3pm, Emmaus House, 101 Fitzwarren Street, M6 5RQ
Email: luciespantry.salford@emmaus.org.uk

Mustard Tree Food Club – For £3 receive 25% discount to buy any furniture and white goods. Food club with reduced food items.
Drop ins are open every Monday, Tuesday, Wednesday and Friday 10am to 2pm, 50 Haysbrook Ave, Little Hulton, M28 0AU
Email: referrals@mustardtree.org.uk

How to fortify your meals by adding extra calories:

• Add cream/coconut cream, ice cream, custard, sugar, or cook berries in jam
• Add butter/spread, grated cheese/vegan cheese, cheese sauce, salad dressings, chopped nuts to stir fry vegetables
• Pasta - add butter/spread, mayo/vegan mayo, grated cheese/ vegan cheese, nutritional yeast, pesto
• Breads - add butter/spread, lemon curd/jam, cheese/vegan cheese, pesto, humous
• Porridge oats/cereal - add fortified milk, honey, sugar, jam, peanut butter, dried fruit, chopped nuts, desiccated coconut
• Potatoes - add mayo/vegan mayo, butter/spread, cream cheese, pesto, use oil to roast, fortified milk into mashed potato
• Choose full fat milk, yoghurt and cheese
• Make fortified milk - add 4 tablespoons of skimmed milk powder to 1 pint of full cream milk to increase the protein and calcium content
• Meat/fish - add cheese/parsley sauce, grated cheese, pesto, cook with oil
• Beans/chickpeas - add grated cheese/vegan cheese, pesto if using tinned, reheat or roast with oil
• Soya protein - add mayo/vegan mayo, cook with oil
• Eggs - cook in oil, add grated cheese

Meal ideas on a budget

These budget meal ideas are low cost and meet healthy eating guidelines.

Breakfast

• Value cereals, milk and a portion of dried fruit
• Porridge oats soaked overnight with yoghurt and frozen berries
• Hot porridge topped with dried fruit
• Eggs, baked beans or nut butter on brown toast
• Cheese and vegetable omelette

Lunch

• Egg or cheese spread or cheese and cucumber sandwiches
• Homemade or tinned soup with brown bread
• Tinned fish on toast or in a sandwich served with salad
• Jacket potato with baked beans, cheese, cottage cheese or tinned fish with salad

Evening Meal

• Veggie burger with homemade potato wedges and frozen peas
• Cottage pie served with peas and carrots (fortified with butter)
• Chicken and vegetable stew with Jollof rice or couscous
• Tuna and sweetcorn pasta bake
• Vegetable curry and rice (fortified with cream/coconut butter)
• Rice and peas with mackerel in tomato sauce

Pudding

• Tinned or seasonal fruit served with yoghurt/cream
• Homemade apple crumble and custard
• Rice pudding with jam

Snack ideas for a nourishing diet

If your appetite is poor or you are losing weight it can be helpful to have small regular meals, as eating 3 large meals can be over- facing. Snacks could include:

• Malt loaf with butter
• Yoghurt (full fat)
• Cheese and crackers
• Boiled egg
• Microwave popcorn
• Nourishing milkshake
• Cake and custard
• Biscuits
• Ice cream

Homemade nourishing milkshake recipe

Serves 1, from 63p per portion*
* based on cost of ingredients in Dec 2024

Ingredients

•    100ml Full Cream Milk, 15p (£1.20/1l, Long Life Whole Milk, Asda)
•    60g Skimmed Milk Powder, 60p (£1.01/100g Milk Powder, Asda)
•    25ml Double Cream, 11p (£0.46/100ml, Double Cream, Aldi)
•    15g milkshake powder, 12.9p (£0.86/100g, Asda)

Method

•    Mix the skimmed milk powder with full cream milk, until dissolved
•    Add double cream and milkshake powder
•    Mix well and sieve into jug or glass
•    Serve as 200ml milkshake or 50ml x 4 shots

Nutrition and dietetic department
Community: 0161 206 2347
Hospital: 0161 206 4254