IT’S a new year, and for many people, that means a complete diet overhaul.
Whether you want to lose weight, have more energy or live to 100 – millions of people will be trying to eat healthily in 2024.
GettyHealthy eating doesn’t have to cost the earth, according to dietitian Ro Huntriss[/caption]
But it can be hard to do so on a budget, or can it?
Dietitian Ro Huntriss reckons it’s perfectly possible to eat well without spending a fortune.
Here, she gives her top 10 nutrient-dense foods that won’t break the bank.
1. Tinned sardines
GettyTinned sardines are a great budget source of omega-3 fatty acids[/caption]
Rich in omega-3 fatty acids essential for heart health, brain function and reducing inflammation, tinned sardines are Ro’s number one choice.
“They are also rich in high quality protein as well as packed with important vitamins and minerals such as vitamin D, vitamin B12 and calcium,” she added.
“They are budget-friendly compared to other sources of omega-3 and have a long shelf life.”
You can pick up a 120g tin in Tesco for 50p.
2. Buckwheat
GettyBuckwheat is high in fibre and gluten free[/caption]
Some healthy wholegrains, such as bulgur wheat, millet and quinoa, can be pretty expensive.
But buckwheat is generally a more affordable option, particularly if you’re looking for something gluten-free, Ro said.
“It is high in fibre and releases energy slowly, supporting better blood sugar control and sustained energy levels,” she added.
“It is also a complete protein source unlike many other grains, making it an excellent choice if following a vegetarian or vegan diet.”
Ro suggested using buckwheat, which is available on Ocado for £2, in porridge, salads or as a substitute for rice.
3. Oranges
GettyOranges are perfect for on the go, Ro said[/caption]
Another top food to eat more of this year is the humble orange.
The citrus fruits are rich in vitamin C – “an essential nutrient which supports the immune system to function properly”, Ro said.
“They are also a great source of fibre which helps our digestion.”
Compared to other fruits, oranges have a relatively long shelf life when stored correctly, so they can be bought in bulk.
“This helps with their cost-effectiveness and they are a great on-the-go snack,” she said.
Individual large oranges cost 30p in Tesco, or you can buy a bigger bag in Asda for 89p.
4. Whole chicken
GettyInstead of buying chicken breasts or thighs, go for the whole bird[/caption]
Many people think of buying chicken when they are trying to eat well.
But what’s the best cut? Ro reckons there isn’t one.
“Whole chickens are more cost effective than buying individual cuts of meat as leftovers can be used for sandwiches the next day,” she said.
“Chicken is a relatively lean meat and a great source of protein, as well as being full of essential nutrients such as B vitamins and selenium.
“The carcass can also be used to make stock or broth.”
The cost of a whole chicken varies depending on its weight, but an extra large one in Sainsbury’s costs £2.75
5. Dried lentils
GettyDried lentils are ‘super versatile’, the expert said[/caption]
Another staple for Ro is dried lentils, which cost as little as 42p for a 500g bag in Co-op, working out at pennies per portion.
The London-based nutrition expert said they are generally much cheaper than other protein sources, such as meat and plant-based options, and they are also “super versatile” in a “variety of dishes”.
She added: “They are also rich in nutrients including folate, iron and magnesium as well as fibre.”
6. Tinned tomatoes
GettyTinned tomatoes are ‘canned at peak freshness’[/caption]
One thing you almost certainly already have lurking in the back of your cupboards in a tin or two of tomatoes.
While most people assume the fresh kind is better for you, Ro said this isn’t always the case.
“Tomatoes are canned at peak freshness so they retain their nutritional value,” she said.
“They are a great source of antioxidants, such as vitamin C, and they are minimally processed when you choose those without sugar or preservatives.”
Ro added: “Canned tomatoes are more cost-effective than fresh tomatoes, especially when tomatoes are out of season.”
A tin of chopped tomatoes from Sainsbury’s will set you back just 35p.
7. Bulk mixed nuts
GettyMixed nuts make a great, healthy snack[/caption]
Looking for a healthy mid-morning snack? Try mixed nuts.
But buy them in bulk, Ro said, to make them better value.
A small bag costs £2 in Morrisons, or you can get a whopping 1kg for about a tenner on Amazon.
Ro said: “Buying in bulk is much more cost effective than buying smaller packs in smaller quantities, meaning you can reap the benefits even when on a budget.
“Nuts have a diverse nutrient profile so buying mixed nuts means you will benefit from the diverse range of nutrients they contain.
“They are rich in heart-healthy unsaturated fats, as well as being rich in protein, which makes them an easy satiating snack.”
8. Oats
GettyLooking for the perfect breakfast? Try oats[/caption]
If you’re looking for a healthy breakfast this year, oats are a good shout, Ro said.
“They have a balanced mix of protein, fat and carbohydrates, making them a well-rounded food choice,” she explained.
“They also contain soluble fibre, which is known to help lower cholesterol labels and regular blood sugar levels.
“Oats can be used in a variety of ways to keep things interesting – plus they generally cost less per serving than many breakfast cereals.”
A 1kg bag of oats costs 90p in Tesco and Morrisons. This means a single portion costs around 5p.
9. Plain Greek yoghurt
GettyPlain Greek yoghurt is worth spending a little extra on, according to Ro[/caption]
Another great way to start your morning, or have as a snack throughout the day, is plain Greek yoghurt.
“While it may be more expensive than regular yoghurt, the benefits that come with it are easy to justify,” Ro said.
“It contains friendly bacteria that can support gut health and digestion, and it is also a good source of high-quality protein, calcium and vitamin b12.”
Not only that, but it’s high in protein, helping you feel fuller for longer, Ro added – perfect if you’re trying to lose weight.
It even lasts longer than other dairy products, so can be bought in bigger tubs for “increased cost-effectiveness”.
A 500g tub of Asda’s Extra Special Authentic Greek Yoghurt costs £2.25.
10. Dried cannellini beans
GettyThe dietitian said cannellini beans are also a great addition to your diet for 2024[/caption]
And finally, to round out the top 10, is cannellini beans.
You may have picked a tin of these up in the past, but Ro, who runs the website Fertility Dietitian UK, urges you to try them dried.
This will be cheaper, and potentially even better for you.
“They are nutrient dense and provide a significant amount of nutrients relative to their calorie content,” she said.
“They are also an excellent protein source and contain dietary fibre supporting digestive health.”