« Eating well when... »
I have no money left
at the end of the month
Even when the budget is tight, it is possible to eat a balanced and varied
diet: you just need to get back to basics. Dairy products, seasonal
vegetables, tinned food, meat on special offer, tinned sardines and a wide
variety of starches (pasta, beans, lentils) are all good ideas for feeding the
family without spending much money.
Eating a healthy, balanced diet
on a modest income
......................................................................................................
When you don't have much money to spend on food, you need to be
extra careful with what you put in your trolley: you look at prices but don't
forget to check the ingredients labels. Don't lose heart: combining
pleasure and health with economical meals is possible! To make your
money go further, here are two very simple tips: write out your shopping
list in advance, aisle by aisle, so that you do not give into temptation, and
do your shopping on a full stomach. Hunger inevitably draws us towards
foods high in energy (fatty and sweet foods). These are mostly pointless
purchases. And, as far as possible, try to do your shopping without your
children in tow, as they are more likely to head for the sweets than an
apple!
In addition, try to cook yourself. Home cooking is often better value than
ready meals.
True/False
.............................................................................................
« It is impossible to eat a varied and balanced diet
when funds are tight. »
..........................................FALSE.........................................
You can easily buy or cook great dishes with a small budget
and still get the nutrients you need.
« Bread and jam is not a bad idea for a snack. »
..........................................TRUE.........................................
A slice of bread and jam makes a cheap and balanced
The privilege of dairy products
snack. Have it with a dairy product or a fruit compote.
......................................................................................................
Yes, dairy products are a good source of calcium. But what's more, they
provide protein with a high biological value without emptying your wallet.
A good compromise between nutritional and budgetary balance!
Choose semi-skimmed milk for the whole family and don't overdo it on
the cheese. It is recommended to eat three dairy products a day, or
more for teenagers, pregnant and breastfeeding women and the
elderly.
Seasonal fruit and veg
......................................................................................................
But aren't fruit and vegetables expensive? It's all a matter of how you look
at it. One thing never changes... by buying in tune with the seasons, most
fresh fruit and vegetables are completely affordable. So forget tomato
salad in the middle of winter and tuck into leeks, turnips and carrots
instead! And to enjoy a variety of pleasures, why not opt for frozen or
tinned fruit and vegetables? They can be good value for money and are
available all year round. With a little organisation, shrewdness and, of
course, a real desire, the "five-a-day" message that is hammered out is
not actually as complicated as it seems to put into practice...
Poultry, special offers and tins!
......................................................................................................
There's nothing better than a good portion of red meat with your
vegetables, right? Yes, but... it is often expensive! Remember that you do
not have to eat meat at every meal.
Do you feel that "something is missing" when you sit down to a plate full
of vegetables? Think about having poultry, offal and eggs, which are
good value as well as being excellent sources of protein and iron. Frozen
and tinned fish can also be good options, without forgetting oily fish such
as tuna, mackerel and even sardines. Got guests coming over? Serve
pan-fried black pudding with baked apples and the food will go a long
way without breaking the bank.
Starches: mix things up!
......................................................................................................
The perfect thing for a tight budget, starches provide slow-burning
energy, plant proteins, fibre and group B vitamins at a reasonable price.
Potatoes, rice, pasta, pulses (lentils, beans, chickpeas, etc.) and even
bread (preferably wholemeal) are welcome at any meal, depending on
your appetite and your energy needs. As long as you don't drown them
in a rich sauce! A lentil salad with a few raisins and tomato cubes,
followed by a fromage frais: a really simple idea for an economical
summer meal!
Homemade desserts
......................................................................................................
For those who can't resist dessert, you can get stuck in and whip up some
pancakes or a yoghurt cake that everyone will love... but you can also
make life easier for yourself by serving fromage frais topped with jam, a
healthy, easy to digest and economical dessert!
« Families in lower socio-professional categories
eat less fruit and vegetables. »
..........................................FALSE.........................................
The "five a day" recommendation can be followed whatever
your socio-professional category. However, it is true that
people who have not gone into further education tend to
follow this advice less.
!
Nutritionist's
advice!
Water is the only drink you need. It is drinkable and good
quality in most regions of France and tap water is generally
suitable for the whole family, helping you to make
considerable savings. There is one exception: infants, for
whom it is recommended to use suitable bottled water, i.e.
water with few added minerals bearing the words "suitable
for the preparation of infant food". Sugary and alcoholic
drinks often represent a large part of the budget and can
also lead to nutritional imbalance unless consumed in
moderation. Two good reasons to only put them in your
trolley very rarely and save them for special occasions!