We all know that eating a balanced diet is an important part of a healthy lifestyle, especially as it plays a crucial role in the development and overall health of children and young people. But, with busy schedules and increasingly tight budgets due to the cost-of-living crisis, it can be really challenging to ensure everyone in your family is getting the food they need to grow and thrive.
If you are looking for advice and resources to prepare healthy meals for the whole family on a budget, here are some practical tips from our Family Space experts to help you to find ways of cutting the cost of your weekly shop whilst still being able to have fun in the kitchen and prepare some delicious, healthy family meals.
Involve your children in meal planning and prep
One of the best ways to get children and young people interested in healthy eating is to involve them in meal planning and preparation.
Take a look through some of our favourite healthy recipes with your children and see if there’s anything you might be interested in trying to make together. We have some mouth-watering meals for you to try including Greek pork souvlaki, chicken and broccoli alfredo, curried cauliflower and more.
When you’re getting ready to cook, you can introduce your children to some simple tasks like measuring ingredients, mixing, and preparing food. This not only helps with meal preparation but also helps children to learn important life skills.
Cook less and eat more with batch cooking and freezing meals
We know finding the time and energy to cook healthy meals on top of a busy day can be a challenge. Batch cooking and freezing meals is a great way to save time and money while ensuring your family can enjoy healthy, homemade meals for days, weeks, or months after you’ve made them fresh.
We recommend cooking large portions of freezer-friendly meals like stews, soups, and casseroles, and freezing them in portion-sized containers for quick and easy meals throughout the week. If you want to find out more about how best to batch cook, we've teamed up with the British Dietetic Association to create more detailed advice on how to prepare meals in batches and freeze it in a safe way, to help you save time, save money, and reduce unnecessary food waste.
Our vegan chilli recipe – suitable for coeliacs and perfect for freezing – can be made as mild or as spicy as you like and is delicious served with rice or wraps.
Get the most out of your weekly shop when you’re on a budget
Cooking from scratch helps you to make healthier choices and can make your money go further at the till. Here are some good tips to keep in mind when you’re shopping for healthy food on a budget:
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Try to plan meals in advance and create a grocery list based on those meals.
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Buy in-season produce where you can, as it is typically less expensive and often tastier.
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Keep a supply of frozen and/or canned vegetables and fruits at home as a cheaper, convenient alternative to fresh varieties. These stay fresher for longer and they all count towards your five-a-day.
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Try to minimise the amount of pre-packaged and processed foods you buy, which are typically more expensive and less healthy.
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Add grated veg to your mince to make it go further – try carrot and courgette as these are relatively cheap.
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Use less meat and bulk up stews, soups, chilli and curries with canned pulses like kidney beans, butter beans, lentils and mixed beans. You could divide your usual portion of meat into two meals and add extra veg to make it stretch further.
Our Family Space has more useful healthy eating advice and resources, including more tips on shopping healthily on a budget, more delicious recipes, menu planners, and tips for how to support the selective eaters in your family.
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Support for parents and carers
We can help you make sure your child gets the best start in life. As well as offering services which your child may be able to access in your local area, we also provide guidance and support online for parents, carers and families.
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No child should grow up in poverty
It's no longer a case of families choosing between heating or eating. Now, many families can't afford either. But that's the reality facing millions of families across the UK today.
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Cost-of-living crisis: Where to get support if your family is struggling
We know that the cost-of-living crisis is making life harder and harder for families. So, if you’re struggling to afford the essentials, here is where you can get support.