6 nutritionists share their favourite healthy budget ingredient

The importance of healthy eating

If we think of our bodies like a car that we want to keep running for years to come, we wouldn't put low-quality fuel in the car and expect it to operate with no problems. The food choices we make are just as important. Everything we eat our body uses as fuel to perform at its best and keep us healthy.

Carbohydrates, for example, provide the body with glucose, which fuels our muscles and organs, including our brain. In fact, carbs are the body’s main source of energy. Protein is essential for growth, brain development, healthy bones, hormones and our immune system. Certain types of fat are also used for energy, as well helping us to absorb important vitamins. These three nutrients are called macronutrients and we need to consume them regularly.

Vitamins and minerals are also key to good health. Vitamin C supports the immune system and helps to prevent heart disease, while vitamin K helps to build strong bones. Calcium is essential for healthy teeth and iron is critical for producing red blood cells.

These are just a few examples of the ways our body uses the food we eat. So, how do we make sure we're getting enough of these nutrients? It comes down to a well-balanced diet that includes a variety of fruits, vegetables, wholegrains and lean proteins.

However, with rising food costs, many people are opting for cheaper options which are often less nutritious, highly processed and negatively impact our health.

Overcoming cost challenges

While healthy eating is often perceived as expensive, there are ways to make it more affordable. Try these

• Start by planning ahead and focus your meals around budget-friendly ingredients. When you plan ahead you not only cut down on food waste but you also avoid impulse-buying when you’re hungry and have nothing planned.
• Buy own-brand products. Not only are they cheaper but all food manufacturers must follow the same food standards, so they’re just as nutritious and often a similar quality, too.
• Buy in bulk, but be careful to avoid overspending on things you won’t use.
• Shop for seasonal produce when you can
• Stock up on frozen or canned produce, these tend to be as nutritious as fresh and can help stretch a food budget
• Incorporate more plant-based meals
• Avoid shop-bought snacks. These can really rack up the costs so try to think ahead before leaving home.

10 best healthy budget foods

To make healthy eating more accessible, here are 10 nutritious and budget-friendly foods to include in your shopping list:

1. Red lentils – Fiona Hunter, nutritionist

"My favourite budget ingredient is red lentils – they are a good source of fibre, protein, B vitamins and a useful source of iron and zinc. They are quick and easy to use and cook (no need to soak before using) and they are incredibly versatile. I use them to make spiced carrot soup, squash dhal, and if I'm making a dish that uses minced beef, I often reduce the quantity of meat by 25% and use red lentils instead.

Try these meat-free sweet potato & dhal pies and lentil bolognese.

2. Sardines – Kerry Torrens, nutritionist

"My favourite budget ingredient is canned sardines. Packed with healthy omega-3 fats, they are a super-tasty storecupboard protein. As fresh fish is so expensive, they also provide a great budget friendly way to get your recommended oily fish intake. After a busy day, for a speedy supper I tip sardines into an ovenproof dish, add whatever veggies I have in the fridge and pop in the oven. I finish with a swirl of yogurt and a handful of green leaves or herbs. Then I mop up the lovely juices with some toast."

Try sardines in our Mediterranean-style salad, sardines on toast or spaghetti with sardines.

3. Butter beans – Katy Bradbury, nutritional therapist

"I love butter beans. They are so cheap and a storecupboard essential as far as I am concerned. A great source of protein and fibre, as well as b vitamins, magnesium, folate, zinc and iron, with a delicious texture that lends itself to all kinds of dishes from salads to stews and dips. I often make this butter bean and chorizo stew - all you need to do is add greens and you've got a delicious, hearty meal.

Stretch the meat further in our sausage & butter bean casserole and chicken, butter bean & pepper stew.

4. Frozen veg – Jo Williams, nutritionist

"My favourite budget friendly healthy ingredient is frozen veg. I buy spinach, peas, sweetcorn and mixed veg in big bags and keep in the freezer for when I need. Frozen is often cheaper than fresh (this applies to frozen fruit too). Plus you can use as much as you need then store the rest, so it cuts down on food waste. The good news is frozen veg is picked and frozen straight away so the nutrition is the same, if not better, than some of the fresh veg sitting out on the supermarket shelves."

Add frozen veg to spinach, sweet potato & lentil dhal and try pasta with tomato & hidden veg sauce.

5. Peanut butter – Frankie Phillips, dietician

"I always have a jar or tub of peanut butter in the cupboard. With four children at home, it's a quick, filling snack they can have after school with oatcakes or on a slice of granary toast. It also works well as a dip for green apple slices. The real value of peanut butter lies in the fibre and protein packed into each spoonful. Whilst a pack of salted peanuts might not be the best snack, the fat in peanuts is mostly healthy unsaturated fat, but this is still high in calories so it's best to go easy on the portion size."

Use up peanut butter in this sweet potato & peanut curry and peanut butter overnight oats.

6. Blueberries – Catherine Rabess, dietician

"I'm a big fan of blueberries. I add them to porridge and smoothies, they also make a great healthy snack. Blueberries are packed with polyphenols and antioxidants, like anthocyanins, which may help reduce inflammation and protect against certain diseases. They're a source of fibre, so great for your gut health and the beneficial gut microbes love them too! Also a source of vitamin C and K."

Try this easy blueberry muffins and orange & blueberry bircher.

7. Eggs

Compared to meat and fish, eggs are a less expensive high-quality protein but they still provide plenty of benefits. They are nutritionally rich, supplying almost everything you need including some of the harder-to-get nutrients like vitamins D and B12.

One pack of eggs doesn't cost much, but you can do a lot with it. Throw together an omelette using whatever leftover veggies you have in the fridge for lunch, bake them with tinned tomatoes and spices to make shakshuka or add them to curry for a filling meat-free meal.

Try potato, pea & egg curry and one-pan eggs with peppers.

8. Greek yogurt

A versatile ingredients that works just as well in sweet breakfast dishes, like overnight oats, as it does dolloped on to all manner of savoury meals, like spinach dhal. Greek yogurt is a budget-friendly way to up your intake of protein and calcium. It also provides beneficial bacteria which support gut health. Although be sure to select unsweetened yogurt because sugar may have a detrimental effect on your gut.

Try roast aubergines with yogurt & harissa and frozen berry yogurt for a quick dessert.

9. Oats

Oats are a nutritional powerhouse. A great source of gut-friendly fibre, oats are inexpensive and provide slow-releasing energy that doesn’t cause spikes to your blood sugar levels, making them ideal for breakfast or in healthy snacks. Porridge is a great way to start the day as you can mix up your toppings depending on what you have in the kitchen. Got a banana browning in your fruit bowl and honey in the cupboard? You've got yourself a delicious, filling meal.

Use oats to make healthy cookies and baked banana porridge.

10. Sweet potatoes

Root vegetables are inexpensive, filling and rich in vitamins, making them an excellent choice for budget-conscious shoppers. Sweet potatoes are an especially good choice as they count as one of your five-a-day, unlike white potato, which does not. Plus, they are rich in beta-carotene and support immune function.

Try chickpea curry jacket potatoes and sweet potato & peanut curry.

So, is it possible to eat healthy on a budget?

Eating healthily on a budget requires thoughtful planning, but it is entirely possible. By focusing on affordable, nutrient-dense foods and making a few nifty shopping decisions, you can still eat wholesome, filling and nutrient-rich meals without overspending. Hopefully incorporating some of these budget-friendly staples into your daily meals can help to give your overall health a boost, while keeping costs manageable too.

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