11 tips from healthy eating experts to help you handle rising food costs

You know, literally.

‘Usually, the cheaper options are not always positioned at eye-level,’ says Tai Ibitoye, registered dietitian. ‘So it is worth checking the bottom or top shelves.’

Obviously, many of us have busy lives and don’t always have time to be walking round the supermarket searching high and low for the most affordable products. Luckily, there’s also a way to quickly hunt for the best deals when online food shopping.

‘In some supermarket websites, you can refine the search to display food items from "low to high" prices and opt for the cheapest options,’ says Tai.

According to Tai, bulk ordering online can also be a good option as you can buy larger quantities of cupboard staples such as rice or pasta at cheaper prices.

One nutritional goal that’s worth shooting for – whatever your age, stage or wellness goal – is eating a diet that that’s varied.

‘Variety in the diet is important because the greater diversity of whole foods you consume, the greater the spread of nutrients you’ll be supplying your system with,’ explains Tai.

As for what ‘varied’ looks like, various leading dieticians and gut health specialists – including Dr Megan Rossi AKA The Gut Health Doctor and Profressor Tim Spector – advise shooting for 30 different plant foods per week.

Of course, buying more foods – to access that variety – can be extra challenging as prices continue to rise.

However, Tai suggests transforming novel dishes with staple ingredients. ‘The aim is to buy key cupboard essentials (rice, bread, beans or other types of pulses, milk, etc) and find ways to make the most out of them.’

Another simple and relatively inexpensive way to add variety to your diet is to include more herbs and spices in your meals – you can buy (fresh is always best – store in the freezer to avoid waste) or even grow them yourself.

‘It also helps that spices and herbs count towards your 30 plant points a week which is good for the gut,' says Tai.

While you may notice your go-to cans of chickpeas or kidney beans have increased in price, they’re still worth stocking up on.

‘Canned foods typically remain much cheaper than fresh or even frozen options,’ explains Azmina. ‘Plus, they’re convenient – no need to soak your lentils or beans – and have a long shelf life.’

In Azmina’s recent book, Vegan Savvy: An expert's Guide to Nutrition on a Plant-based Diet, she shares surprising – and cheap – ways that those avoiding animal foods can check off their nutritional needs.

‘Cost-effective basic foods like canned chickpeas are an amazing way to get selenium; a couple of slices of white bread (yes, white!) is a source of calcium; fortified breakfast cereals, including own brand varieties can give you iron.’

Porridge oats are a staple item that are actually more versatile than many of us realise.

‘Porridge oats can be used as a coating on frozen fish – just blitz the oats in a food processor, add a few dried herbs and then smother on top of inexpensive fish fillets like coley, and grill or shallow fry.’

Not only does this save money on purchasing more expensive items such as proper breadcrumbs but oats also have great health benefits. ‘Oats add fibre and help to manage your blood cholesterol,’ explains Azmina.

She also suggests using rice as a handy cupboard essential which can be used in a variety of meals.

‘Rice swells when cooked so a small amount can be the basis of a satisfying meal. Simply add some frozen vegetables and spices and you could have yourself a vegetable pilau dish that cooks effortlessly in the microwave.’

Smart women know when it’s yellow sticker o’clock.

Usually at the end of the day, supermarkets reduce the prices of products which are going out of date and need to be used up. According to Tai, this is a great way of grabbing a bargain on products which are slightly more expensive.

‘There is no harm in asking a member of staff at the supermarket for food reduction times and shopping then for reduced priced food items,’ she suggests. ‘You can use it within the specified date or freeze it for later.’

Meal prep: it’s not just a smart shout for helping you save time (and avoid grabbing a ready meal after a bad day), it can help you save £££, too.

‘Within the Rhitrition clinic, especially at this time of year, we see lots of clients who are looking for more affordable ways to help them lose weight and to maintain a healthy weight in the long term,’ says registered nutritionist Rhiannon Lambert.

‘Frozen items, such as meat or fish, tend to be cheaper than most fresh produce so these are a great option if you’re looking to save some money.’

‘The freezer may also come in useful when bulk cooking meals, as you can save any leftovers as individual portions to eat at a later date, which helps save time and money too!’

One of Azmina’s top tips is freezing bread. ‘Studies show that freezing and then toasting white bread is more favourable than toasting white bread from fresh,’ Azmina says.

‘Freezing alters the structure and lowers the glycaemic index of the bread,’ Azmina explains. ‘This helps your blood glucose go up and down more slowly, which can keep your energy levels steady. And it improves your body’s sensitivity to insulin, particularly important for people with diabetes.’

An evergreen one, this – but it bears repeating. Especially in January, and especially when peoples’ budgets are even more stretched than normal.

That’s because many trending diets and hacks could end up running up high costs while also compromising people’s nutrition, explains Tai – offering the TikTok famous fruitarian diet as an example.

‘Even though it is important to include fruits in our diet, it is not a good idea for this to be only our source of nutrition,’ she explains. ‘It is very restrictive and likely to be low in vital nutrients like protein, fat, B vitamins, vitamin D, iron and calcium. And, what’s more, fresh fruit is extremely expensive.’

Another trending eating regimen Tai warns could harm both our health and budgets (not to mention the planet) is the meat diet.

‘This is a current TikTok trend where individuals are only consuming red meat, salt and water,’ explains Tai.

‘Meat products are generally among the expensive food items in the supermarket. Also, regularly and excessively consuming red meat in the diet is not good for general health as they tend to be high in saturated fat and can also increase risk of bowel cancer.’

Remember: the healthiest diet is one based on a mix of all the major food groups (carbs and fats included) and includes an abundance of plants. If a plan centres around one particular food? Avoid.

Here’s hoping these tips help you be your healthiest self this January and beyond – whilst keeping your finances in as healthy-as-possible place too.

Got any more to add? We’d love to hear from you.