What nutrients do we need for a balanced diet?
When we think about a balanced diet, quite simply we want to make sure we are eating all the nutrients. In the world of the ‘diet industry’ it is really popular to talk about removing a particular food group, but the truth is that we need all of them to be nourished. These food groups are:
Complex carbohydrates – Think jumbo oats, wholemeal bread, wholemeal pasta, brown rice and your root vegetables. These foods are used for energy production, but also contain lots of key nutrients like B vitamins to help with stress, magnesium to help the body to relax and fibre to support optimal gut function.
Protein – think all animal products but also plant sources such as lentil, beans, chickpeas. These are used for healing and repairing the body, supporting immunity, keeping us fuller for longer as well as helping with build strong lean muscles.
Essential fats – think oily fish, nuts, seeds, olives, olive oil and avocados. These foods are important for blood flow, nerve function, reducing inflammation and supporting the production of all hormones in the body.
Vitamins and minerals – think all your fruits and vegetables (as well as some whole grains as well). These are the little power houses that fuel our body at the most basic level – our cellular level.
If we want to feel truly nourished, our eating patterns need to include all of these foods. When we look at the costs of foods, especially fresh foods, they can be incredibly expensive and mean we often can struggle to eat in a nourishing way if we are on a budget. Lets explore this and look at ways we can still thrive with nourishment but without it costing a lot of money to do.
The health benefits of frozen vegetables
As food prices have increased, trying to eat well whilst cooking from scratch can be unrealistic for many people. The good news is that frozen vegetables can often have just as good or even greater nutritional value than fresh vegetables, yet are a lot cheaper.
The longer a plant has been picked before we eat it, the lower the nutrient value. Many frozen vegetables are picked and frozen within a few hours. When they are frozen, they hold their nutrient content until they are cooked. The average cost of a 1kg bag of frozen mixed vegetables is around £1.80. If you want to include vegetables but buying fresh is out of your budget, then go for frozen. Just like with fresh, aim for a variety and you will be able to get the key vitamins and minerals into your body but in a more economical way.
Plant based proteins
Plant-based proteins offer numerous health benefits, at times even more than meat based ones. Firstly, they are typically lower in saturated fats and cholesterol, promoting heart health and reducing the risk of cardiovascular diseases. Additionally, plant-based proteins are rich in fibre, aiding digestion and contributing to a feeling of fullness, which can support weight management efforts. These proteins also contain essential vitamins, minerals, and antioxidants crucial for overall well-being and immune function.
Opting for plant-based proteins tends to be more economical than consuming meat regularly, as plant sources like beans, lentils, and tofu are often cheaper per serving, and can be quick and convenient, especially if you choose the tinned versions. To maximise protein intake from plant-based sources, it’s essential to incorporate a variety of protein-rich foods. Experimenting with different cooking methods, such as marinating and grilling tofu or adding beans to salads and soups, can enhance flavour and texture while boosting protein content.
Incorporating plant-based protein powders, such as pea protein, into smoothies or baked goods is an easy way to increase protein intake, especially for those with busy lifestyles. Another tip is to combine complementary plant-based proteins to ensure a complete amino acid profile, such as pairing beans with rice or hummus with whole grain pita bread. This ensures you are getting all the building blocks of protein you need without eating meat.
Remember, it is also fine to use meat and plant based protein. For example, if you wanted to make a bolognese you can use some minced beef, but to bulk this up but reduce the cost, simply add in some lentils to the mixture. It will go further, be nutrient dense, taste good but reduce the cost of the meal.
Can you grow some of your own?
Growing your own produce can be a great way to increase your intake of vegetables whilst also being more active and helping to educate children on where produce comes from. Whilst some produce does require space in the garden, you can also grow your own herbs on your windowsill.
Depending on where you live, there are options for using land to grow produce such as through local allotment gardens and schemes across the UK.
Whilst there is usually a small outlay of money needed for the seeds and tools to prepare the land, once this has been done, with the right level of care and watering, you can produce your own vegetables which will be nutrient dense and full of nourishing nutrients, without being reliant on buying supermarket produce.
Batch cooking
Batch cooking is a great way to reduce waste, be prepared for the week ahead and reduce the risk of needing to buy last minute ingredients that can end up costing a lot of money each week.
Batch cooking is simply the process of making multiple batches of each meal, and freezing some ready for another day. Some people will set a day aside each month to do batch cooking and fill up their freezer, whereas other people may choose to cook in the evening and make double the portion – one to eat that evening and one for the freezer.
Most recipes you make are able to be frozen, but it is always worth checking before doing so. In order to make sure that the food you eat is safe for you, they generally advise keeping cooked frozen meat for between 2 – 6 months in the freezer.