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Healthy Eating


As terms like the deficit and austerity measures hit the headlines and the wallets of people throughout the country, many of us are actively trying to reduce our outgoings.  The balance of trying to eat well and remain healthy on a tight budget is a challenge, however this leaflet intends to offer some hints and tips designed to make living on a restricted budget more manageable.Having spoken to individuals who are very adept at making every penny stretch the following is a list of recommendations, many from the local  people of Bute.


• Keep a note of all outgoings, look at what you spend each month and see if there are any non-essentials that can be cut back

• Make nourishing soup ...stock, a carrot, leek and some lentils make a few lovely cheap lunches

• Buy fresh food and cook from scratch.  Make a pot of soup and chill or freeze it in small portions.  Look for BOGOF bargains but be careful as they are not always what they seem

• If you have a garden or window box grow your own

• Gather wild berries and fruit from the hedgerows and make jam

• If you live alone shop with a friend, share the discounts and delivery charges

• Only buy what you need

• Grow your hair! It saves on hairdressing (don't start to colour your hair)!

• Write a shopping list and stick to it

• Buy frozen veg or direct from a supplier such as Bute Produce

• Look on the bottom shelves for value labels

• Down shift your brand

• Check out the deals (eg: by looking at the price per 100g) as advertising can be confusing.

• Don’t waste food.  A use by date means that you need to consume it by that date or it might go bad, however a best before date means it’s the  manufacturers opinion of when the food is at its best.  Pop things in the freezer if you are unlikely to eat it as soon as you purchase it

• Invest in a store cupboard with basics in. Then when things are tight you always have tins, packets and jars to fall back on

• Write meal plans

• Don’t be afraid to substitute meat for vegetables in casseroles, curry etc

• Take a calculator when you shop

• Pick up cheap cookery books in second hand shops for inspiration

• Find out the time of day food is discounted at the local supermarket

• Ask your butcher for recommendations of the cheapest cuts and how to cook them

• On average the poorest 20% of single adults spend £22.30 on food and non-alcohol drink, according to the 2012 Family Spending Survey. Families average £81.40 per week. This being the case, every penny counts.

• The average household food waste amounts to £700 per year.  At a time when most people are watching their budgets, this is thought provoking.  Cooking from scratch can save as much as £800 per year, the equivalent of a family holiday.  By trading down on brands as much as 30% can be saved

• Bute Advice Centre have trained staff who can help to maximise incomes and reduce outgoings, if you could benefit from their support please don't hesitate to make an appointment.

• Bute Oasis run the BUTE FOODBANK.  Should anyone you know be facing difficult times and require food please be assured of their  complete confidentiality and support. 

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