Food poverty? Is it really possible to have the same nutritional benefits on less? Lets test.

By Laura Campbell

Yes, it is possible to eat well on a budget- you just need to know how

Food poverty is on the rise. Access to nutritious food alters an individuals ability to defend against diseases like Covid19, to sustain good mental health (with food playing an essential role in mood and fresh vegetables shown to play a vital role in the defence against depression (1) and fortified cereals, yoghurts and milk containing energy-boosting, vitality improving vitamins), and so food poverty increases the risk of physical and mental disease. It lowers a child in poverty’s chance of success at school and work, putting them at an increased risk of depression and obesity and giving those with access to good nutrition an unfair advantage? So is it possible to sustain the same nutrition on less?

The Big Issue recently reported (3), “Sustain UK estimates that 8.4 million people in the UK are living in food poverty, with BAME, disabled and older people worst affected. Many people struggling for food are employed as 72 per cent of children in poverty have at least one parent who works, according to the Child Poverty Action Group.” There has never been a bigger need for nutritious low-priced food in the UK. With foodbanks inundated by people needing food, what should you eat on a budget and where can you get the food?

As someone who has lived the financial and food extremes (from anorexia to binge eating) in my life, I know the cost of food on your physical and mental health and your budget. However, I am a scientist and like any proper scientist, I cannot just conclude based upon my own anecdotal evidence, I need proof. To test whether it is possible to access appropriate nutrition on less, I did my own supermarket and lifestyle experiment, validating my hypothesis by a direct budget and nutrition comparison, living a Whole Foods and Waitrose existence one week with a bottomless budget and a £30 a week budget supermarket existence the next. It was clear that you pay for good nutrition in every meal you eat from breakfast (cereals fortified with energy-boosting vitamins, wholemeal and wholegrain and containing less sugar) to lunch and snacks (there are more healthier options at higher prices) to dinner (protein such as meat with less fat). However, there are options and at the end of the day, an apple is an apple with the same nutritional benefits whether it cost 60p or 22p. Good food costs more, but with knowledge, you can find ways of craftily accessing nutritionally good food.

THE EXPERIMENT: A week of no budget versus a week of budgeting- how did nutrients compare?

In my first week, I did a supermarket shop where (with an example of a day- you can see the whole list on my blog), I bought the following.*

*(see reference 5 for more information on the key vitamins and notice where it points out specifically, “B vitamins are a class of water-soluble vitamins. They can’t be stored in the body, so you need to consume this class every day”).

Breakfast:

• Alpro brand unsweetened almond milk- contains Vit E for brain/skin/hair. Calcium mineral Ca2+ (for bones and teeth), Vitamin D (for bones, immune system and mood, B12 or for energy and metabolism), and vitamin B2 or Riboflavin (for energy, fortified. Low sugar. Dairy free. £1.80- you pay for the supplementation of key vitamins.
• Kellogg's wholegrain bran flakes £2.67 for 500g (though the essentials brand was also fortified and only £1.45)- high fibre, Vitamin D, B1 Thiamin (needed in metabolism-helps the body’s cells turn carbohydrates into energy), B2 Riboflavin (to make energy, help cells function and for growth and development- it also helps release energy from proteins), Niacin, B6 (needed to aid your immune system make antibodies and haemoglobin. Antibodies are substances that are needed to fight many diseases and inflammations and haemoglobin carry oxygen in red blood cells to tissues so you can make more energy in respiration), B9 Folic acid (for energy), Iron (for energy) and B5 or Pantothenic acid fortified.
• Apples- Vit C, Potassium (for heart health), Vitamin K (bones and tissues). £2.56 for 6.
• Kenco coffee/decaff- £3.50. Coffee boosts energy levels and helps you focus, however in excess it causes anxiety. Decaf has the same neuroprotective, brain-protecting effects, with less (not-no caffeine, just less) caffeine, so you get more Moorish coffee without the jittery effects.

Lunch:

• Wholemeal pitta bread- Waitrose essentials- 50p for 6. Containing just wholemeal wheat flour, water, soya flour, yeast, salt. Toasted with turkey and salad. Lush
• Sliced turkey- British turkey breast, salt, wheat dextrose, stabilisers (di, tri and polyphosphate). £3.50 for 6. Rich in Tryptophan that helps boost Serotonin and boost mood and high in B vitamins and protein which helps you feel fuller for longer and aids muscle growth and metabolism.
• Iceberg lettuce- Waitrose 60p- contains calcium, potassium, vitamin C, and folate.
• Flippo Berio extra virgin olive oil- Waitrose £4.50 for 750ml or £6 for 750ml. 20ml on salad in a dressing (with balsamic vinegar) helps to absorb the vitamins which are fat-soluble only (vitamins A, D, E, and K) from your diet (10). Extra virgin olive oil contains (9) antioxidants and antivirals that boost immune systems, your ability to heal, and brainpower.
• Balsamic vinegar- Waitrose essentials- £2 for 250ml. (11) Helps add flavour to the meal and also control blood sugar.
• Big tomatoes- Waitrose essentials- 75p for 6- high in vitamin C for immune system resistance, potassium (for heart health), vitamin B9 folate, and vitamin K. Fresh and moist and lovely
• Radishes- Waitrose essentials- 65p for 200g- Radish are LOADED with benefits from potassium, vitamin B9 folate, B2 riboflavin, B3 niacin, vitamin B6 pyridoxine, vitamin K, calcium, magnesium, zinc, phosphorous, copper, manganese.
• Activia Intensely Creamy Vanilla Greek-Style Yogurt 4x110g (not low fat option as always contain sweeteners which are not good for sustained health and increase your sugar cravings). Activia and Actimel drinks and yoghurts contain live cultures (gut microbiota boosting- “gut-brain-axis” probiotic yoghurts) that help boost the healthy flora that line your gut, helping boost your immune system and improve your mood. Creamy and delish (and not too high calorie or fat, 3.3g, or sugar, 13g, per yoghurt). £1.50 for 4. Contains Yogurt (Milk), Water, Sugar modified Maize Starch, Stabilisers (Pectin, Guar Gum), Acidity Regulators (Citric Acid, Calcium Citrate), Natural Vanilla Flavouring, Spent Bourbon Vanilla Seeds, Colour (Beta-Carotene, Curcumin). Contains Calcium for bones (8) and teeth, Vitamin D for bones, protein (which can work with calcium to impact reduce appetite by activating PYY hormone which reduces appetite and so yoghurts are great after a meal for sustainable weight maintenance and management).
• Salt and pepper shakers- £1 each (for flavour enhancement in moderation).

Snack

• Hobnob chocolate breakfast bar- Waitrose £1 for 6- contains chocolate (for pleasure), oats (fibre). This is a relatively low sugar (8g compared to the 16g plus in some of the so-called “healthy” breakfast bars) breakfast bar that provides the same moorish pick-me-up from refined carbohydrates in order to balance your energy levels and stop a mid-afternoon energy dip. Yes, the glucose-fructose syrup is not great, but you actually need carbohydrates to fuel your brain. Too low-carbohydrate diets lead to anxiety and depression as you need some sugar to think, learn, problem-solve and rationalise and feel good (£12).
• Cherry tomatoes- a really good snack as easy to pick on. £2 for a box from Whole Foods. Tomatoes are high fibre, rich in (13) Lycopene which helps boost Vitamin A, and high in vitamin C. Vitamin A is needed for skin, eyes and
• Raw carrots- 40p a bag from Waitrose- great to munch on and high in Vitamin A and Beta-Carotenes and vitamin A and C.
• Twinings peppermint tea bags- £1.70. Peppermint tea helps digestion, aids (14) gastrointestinal distress, is an antiviral and is soothing and warming, helping ease symptoms of stress mid-afternoon.

Dinner

• A sweet potato baked- Sweet potatoes taste amazing
• Cinnamon herb- £1 from Waitrose. Sprinkle this on your baked/microwaved/ roast sweet potatoes and it really brings out the flavour, making the sweetness of the sweet potato pop in your mouth. Cinnamon is also (16) has antibacterial and antifungal properties, tastes amazing and helps maintain energy levels, making you have more energy.
• Linda McCartney Chorizo and sweet pepper vegetarian sausages- £2.50 for 6. These are high protein, taste amazing and are made of soya, which helps to boost oestrogen (fantastic if you are a female like me) and reduce period pains and supports menopause and fertility.
• Frozen edamame beans- £2.60 for 200g Waitrose. These are again soya beans, but sprinkle a little salt on them (rock salt best, as little as possible as sodium, causes high cholesterol and is bad for your heart) and they taste gorgeous. Soy products help with disease protection and contain helpful fats which boost mood and memory (17).
• Waitrose choc ices- £2 for 8. These are low sugar and are covered in soft lovely chocolate so taste highly indulgent. They are not healthy due to the relatively high-fat content and refined sugars, but in terms of a treat, they are good as you need some fat to absorb vitamin A, D, E and K and having a treat makes you less likely to crave and binge eat lots of high sugar, high-calorie foods.

Choc ices. A ridiculously cheap, long-lasting (frozen), low sugar and yet delish dessert.

In the second week, I bought:

Breakfast

• Lidl “Just free” unsweetened almond milk- contains Vit E for brain/skin/hair. Not calcium or B vitamin or vitamin D enriched and containing stabilisers and emulsifiers and “natural flavourings.” Tastes lovely but nutritionally missing many vital nutrients that the Alpro soya version provides. Alternatively, porridge oats in Lidl are only 33p for half a kilo or 21p in tesco. Add £1 cinnamon for flavour and some foraged blackberries (see below) for vitamins and almond milk or milk (long life is fine as long as you choose a variety with low sugar or water it down to make it last longer and have less sugar and fat) for protein.
• Lidl wholegrain Bran Flakes 45p. No vitamin fortification. 3x as much sugar content. Taste lovely (but that's the sugar). Much less nutritious. Much cheaper.
• Apples- same nutrients wherever you buy them- Aldi 96p for 6 and in the reduced section at the Co-op 33p for 6.
• Poundland coffee/decaf- £1 for 1 kilo. Tastes lovely. Same nutritional benefits.

Lunch:

• Lidl pitta breads- wholemeal, same ingredients and same nutritional benefits as the Waitrose essential brand. Bigger in size so more calories and carbohydrates, but otherwise identical. 49p so only a penny cheaper.
• Turkey slices £1 Aldi. Same nutritional benefits, only the cheaper the meat the more preservatives and the more likely to contain nitrates and nitrites which have been linked to cancer (try and avoid sodium nitrate in sliced and cured meats and fish products or switch to plant-based alternatives (18)). Just because it is cheap, doesn't mean it is worth the risk of cancer. For £1.10 (10p more) in Lidl there is a version with the name nutritional benefits but no nitrates. Knowledge is everything. Another good protein source for lunch is anchovies (49p a can in Lidl) as these contain lots of omega3 which boosts your brain (24), and come in virgin olive oil which contains the fat that helps you absorb vitamin A, D, E and K.
• Iceberg lettuce- 16p reduced section in Co-op. There is always iceberg lettuce in the reduced section of supermarkets. You just need to go at the end of the day and get it. As they age, vegetables lose their freshness and nutritional mileage, but the one I found is a typical case of “sell-by-date-yet-totally-fresh” and so it is the same as the Waitrose version.
• Tomatoes- £1.96 in Lidl for 20. That's just amazing. Same nutritional value, just more for your money.
• No budget for salad dressing on £30/week
• Greek yoghurt- Lidl greek yoghurt own variety- £1.29 for 1 kilo. Tastes lush and greek yoghurt is naturally probiotic. None of the added cultures of the Activia version. I have a 110g serving which at 12p cost is very good. High fat in big quantities but if you have a portion you are fine. I pick some blackberries from the bushes near my flat (foraging freebie) and wash them and put them on top for some added flavour and vitamin C and fibre (19).
• Salt and pepper sachets I picked up free in Pret and McDonalds. Haters go hate. You got to do what you can to survive and on a budget, small things make a big difference. I also picked up free malt vinegar, tobacco sauce sachets and salad cream sachets to save money and add flavour to meals.

Snack

• Hobnob breakfast bar- same nutrition- Poundland. Same cost for 6.
• Some of big tomatoes from Lidl and no need for carrots as enough tomatoes.
• Some more free blackberries I foraged from the bushes for when I have a sugar low or feel hungry. Blackberries are in the cities and countrysides all over England. Even concrete jungles have alleyways where they can be found and they are a nutritional goldmine. You pick them in September time and then freeze them and have them throughout the year. Fools buy them in supermarkets where you pay £2 plus a tiny punnet.

Dinner

• Sweet potatoes- £1 a kilo Lidl which is amazing. Same nutritional value.
• Asda veg sausages- £1 for 6. Vegetarian sausages are amazing. They are cheaper than sausages and lower saturated fat and higher protein. You have to be careful though as often they reduce the fat and then increase the carbohydrates and sugars and preservatives to make up for the fat and maintain the flavour. However, I was pleased that the sausage variety I found in Asda were cheap, low fat and sugar and tastes blooming delicio! Iceland sells Linda McCartney sausages at only £1.25. You just need to shop around.
• Edamame beans- Iceland £1 for 500g. The same food and the same benefits. If not, simple frozen garden peas are hugely nutritious. They are full of vitamin C, vitamin D and protein and fibre. Nutritionally garden peas are like green beans, Brussel sprouts and radishes, hideously undervalued nutritionally but utterly amazing. Garden peas are even said to have anti-cancer properties (20). Vegetables are full of fibre (19) which helps your gut microbiota and boosts mood (21) and they are best when fresh (eating them at their most alive makes you feel most alive), but frozen foods are frozen when fresh and so you get most of the same nutritional benefits as when they were fresh.
• Iceland choc ices- exactly the same nutrition but 40p for 6.

This was one day. For the other days, I did meals such as ready meal lentil cottage pies (£6 in Waitrose but higher saturated fat and less tasty compared to £1.99 in Lidl and lower fat, sugar and far more palatable), canned peas 30p (always get in water not brine or oil as then you get the maximum nutritional value unless you drain off the oil and use for cooking later) and bought lots of reduced vegetables from supermarkets when budgeting. This also helped the environment as it reduced food waste. I chose vegetables that I knew were high in protein, such as Brussel sprouts, broccoli, canned chickpeas, lentils and I flavoured them with cheap soya sauce I got from an Indian supermarket for 30p for 500ml and reduced lemons (which also added vitamin C). Protein helps to support growth and repair, helping wound healing and muscles including your heart (21) and supporting your skin and hair. I found eggs were a cheap way of getting a good protein and a great fat, vitamin D and B6 and B12 source. Peanut butter is a great way to boost mood and learning ability, with the beta-sitosterol contained in it said to (21) improve cognitive ability and reduce anxiety (2). Cheaper peanut butter tend to include palm oil and sugars, reducing the nutritional benefit, but if a butter contains 98% peanuts and 2% palm oil and the price difference is £4.99 for the posh butter in Waitrose and 95p in Asda for the cheaper version, don’t be a food snob and use your brain as the difference is not that much and at least you are getting the energy and brain benefits so get the cheaper variety. You can get five times as much produce and so you should just use your common sense here. Good food is possible to purchase on a budget.

The conclusions to my experiments

In terms of fruit and vegetables, the vitamins and minerals advantages remain the same, wherever you buy them and actually, the cheapest thing in supermarkets (because of their short shelf life) is often fruit and veg. Don’t be afraid to be inventive and never waste good nutrients by peeling veg or throwing away leftovers. Everything can be reused and recycled into other meals if you are creative and see food as the treasured medicine it is. You can always find good nutritional food in the reduced section of supermarkets, you just have to then instantly cut up the vegetables and freeze them or eat them immediately.

Plant-based foods can also be the protein part of your food if you chose the right foods. Peanut butter, vegetarian sausages, potatoes, wholegrain rice and brown seeded bread contains lots of nutritional mileage and is often possible to purchase at very low prices.

The trick is to know what to get, to not be afraid of shopping around and trying new things, to read the ingredients list well and to plan ahead and never shop hungry or you land up buying loads of foods you don’t need and over-spending. It IS possible to eat well on a budget. It takes creativity, knowledge, a good freezer, a non-food-snob flexible attitude that is not too proud to purchase reduced and canned foods and a good non-stick frying pan (so you use less oil) and to only buy what is on your shopping list.

Everyone deserves good nutritious food and it IS POSSIBLE WHATEVER YOUR BUDGET.

References

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COPYRIGHT LAURA CAMPBELL 24/02/2021