Why eating healthy is important

What we eat has a powerful effect on our health and wellbeing. A balanced diet gives our bodies the nutrients they need to function at their best, helping us stay energised, maintain a healthy weight, support our immune system, and even improve our mood.

But with the cost of food rising, eating well can feel harder to achieve. The good news is that it’s still possible to enjoy healthy, tasty meals without overspending. With a bit of planning and creativity, your budget can stretch much further than you might think.

10 Tips to Help You Eat Healthily, Whatever Your Budget

1. Set a clear food budget

Start by understanding how much money you can realistically spend on food each week. Add up your income and regular outgoings (like rent, bills, and transport), and decide what’s left for groceries.

Tip:
Use Ben’s free budgeting tool to help you track spending and stay on top of your finances.

2. Plan your weekly meals

Meal planning is one of the most effective ways to save money. Check what’s already in your fridge, freezer, and cupboards, then build your weekly plan around those items.

Write a shopping list before heading to the store, and stick to it. This helps you avoid impulse buys and food waste.

Bonus:
Planning ahead also reduces the temptation to grab an expensive takeaway when you’re short on time.

3. Cook from scratch

Cooking at home gives you more control over ingredients and portion sizes, and it’s usually much cheaper than ready meals or takeaways.
Simple recipes like soups, pasta dishes, stir-fries, and curries can be made for pennies per portion.

The NHS Change4Life website has plenty of ideas, as does BBC Good Food. Go on, try something new tonight!

4. Batch cook and freeze

If you’re cooking one meal, it’s often just as easy to make double and freeze the rest. Batch cooking saves both time and money, and it’s a lifesaver on busy days.

Label your containers with the date and contents so you know what’s in your freezer.

Batch-Cook Ideas

Freeze Well?

Approx. Cost per Portion

Chilli con carne / veggie chilli

✅

£1.20

Homemade soups

✅

£0.80

Pasta bakes

✅

£1.00

Lentil curries / dhal

✅

£0.90

5. Try different brands

Many supermarket own-brand or “value range” items are made by the same suppliers as the big-name versions — just with simpler packaging. Switching even a few items (like tinned tomatoes, pasta, or oats) can save £5–£10 a week without compromising on quality.

Item

Branded Price

Own Brand Price

Annual Savings (approx.)

Porridge oats

£2.50

£0.90

£83

Tinned tomatoes

£1.00

£0.40

£31

Baked beans

£1.20

£0.50

£36

6. Shop seasonally and locally

Fruit and vegetables are often cheaper (and tastier) when they’re in season. Buying from local markets or farm shops near closing time can also mean good discounts.

Example:

  • Spring: spinach, carrots, asparagus
  • Summer: courgettes, berries, tomatoes
  • Autumn: squash, apples, leeks
  • Winter: cabbage, parsnips, potatoes

7. Make smart swaps

Small changes can make a big difference to your health and wallet.

Swap This

For This

Why It Helps

Sugary cereal

Porridge oats

Cheaper and keeps you full longer

White rice

Brown rice or barley

More fibre, same price

Meat-heavy meals

Beans, lentils, chickpeas

Cheaper protein, heart-healthy

Fizzy drinks

Water with fruit slices

Free, refreshing, sugar-free

8. Use your freezer and store cupboard wisely

Frozen fruit and vegetables are just as nutritious as fresh, and they last longer. Canned beans, tomatoes, and fish (like tuna or sardines) are great for quick, healthy meals.

Keep a small stock of these staples and you’ll always be able to make something filling and balanced.

9. Reduce food waste

Use leftovers creatively, yesterday’s roast veg can become today’s soup or curry. Remember: “best before” dates are about quality, not safety. Trust your senses and store food properly to make it last longer.

Tip:
Websites like Love Food Hate Waste have excellent storage and recipe advice.

10. Eat more plant-based meals

Meat and fish can be some of the most expensive parts of a food shop.
Try introducing one or two vegetarian meals a week. Dishes like lentil curry, bean chilli, or vegetable stir-fry are packed with nutrients and low-cost ingredients.

Final Thoughts

Eating well on a budget is about making small, manageable changes, planning ahead, wasting less, and being open to new foods. Over time, these habits can save you money, improve your health, and even make mealtimes more enjoyable.