Nutritionist Shares 5 Easy Food Swaps For Losing Weight On A Budget
- Losing weight can be tough when you don’t know which foods to buy
- Nutritionist Luke Hanna shares his top budget-friendly food swaps
- His tips include choosing frozen over fresh and taking algae omega-3 supplements
Losing weight can be difficult if you know that eating nutritious foods such as avocados, oily fish and various protein sources are important - but you’re on a budget, and these foods are typically expensive.
However, you don’t have to struggle if you know which foods to swap for their budget-friendly counterparts - which have the same health benefits and sometimes fewer calories, too. Nutritionist Luke Hanna, who posts advice on Instagram and TikTok, told money-saving community LatestDeals.co.uk: ‘I’d recommend thinking about each meal having a source of protein, 2 to 3 portions of veggies and a source of carbs in order to lose weight. If you plan meals ahead you will know exactly how much you need for when. This reduces the risk of creating waste or buying unnecessary ingredients.
‘What’s more, you can make some simple swaps to get the same health benefits while paying less. These are my top 5 swaps to help you lose weight on a budget.’
Swap Beef For Chicken - Pay £2 Less Per Kg & Eat Fewer Calories
Luke said: ‘With protein it would be sensible to opt for cheaper meats such as chicken. Buying a whole chicken will be one of the best options when looking at the cost per gram. Focus on lean meats and poultry while limiting red and processed meats.’
Tom Church, Co-Founder of LatestDeals.co.uk, added: ‘2 kg of frozen chicken thighs from Asda cost £2.04 per kg, while the cheapest option I found for mince was the Smart Price Beef & Onion Mince - which is still £4.08 per kg. What’s more, beef is slightly higher in fats and is more calorie dense, so you’re saving money AND consuming fewer calories by opting for chicken - result!’
Swap Oily Fish For Tins Or Algae Omega-3 Supplements - Just 46p Per Day
Luke said: ‘It’s a good idea to consume oily fish two to three times a week. Alternatively, you can supplement with algae based omegas, especially if you’re vegetarian or vegan. Those who eat fish could also try frozen fish fillets or canned tuna as a cheaper alternative to the fish you would buy fresh. In the context of weight loss and health benefits, the protein and amino acids in fish are required for many physiological functions and will help keep you full.’
Tom added: ‘When you’re buying fish, it’s important to pick carefully if you want to save money. For example, Tesco offers frozen salmon fillets for £10.46 per kg, while frozen hake fillets are over £3 less at £6.90 per kg and basa fillets cost the same. I even saw white fish fillets for £4.20 per kg so it all adds up!
‘What’s more, if you take Algae Omega-3 supplements you can get these nutrients at a much lower price. I found a month’s supply on Amazon for £13.99. By taking one a day it costs just 46p daily - much cheaper than a salmon fillet dinner!’
Swap Fresh Fruits & Vegetables For Frozen - Save Over £2 Per Kg
Luke said: ‘With fruits and vegetables, you can choose whatever you want or enjoy - but don’t be afraid to opt for frozen over fresh. Many people think it’s not as healthy but it’s simply not true. Certain nutrients can actually be locked in because the food doesn’t degrade as quickly. There is also less chance of them spoiling, which creates wastage. The same applies to tinned and canned veggies.
‘As a general guideline it’s sensible to aim for 2 or 3 portions of veggies with main meals. For example, I often make a poke bowl which contains edamame beans and carrots, plus some mango and avocado (which is technically a fruit!)’
Tom added: ‘I had a look in Tesco and you can get 227g of fresh strawberries for £1.89. In comparison, 350g of frozen strawberries cost £2.20. This already sounds like you get more for less with frozen, but when you compare the price per kg - it’s £8.33 per kg for fresh and £6.29 per kg for frozen. That’s over £2 less, just by swapping the fruit aisle for the frozen aisle!’
‘The same applies to vegetables. At Sainsburys, you can get 220g Aldi price-matched green beans for 69p, while 1 kg of sliced green beans cost £1. The fresh green beans are £3.14 per kg, so you’re saving another £2 by going frozen!’
Swap Dark Chocolate For Yogurt - It’s Cheaper & Over 400 Calories Less
Luke said: ‘For dietary fats which aren’t expensive you can buy yogurts. You can buy large tubs which again saves money per gram. In an ideal world we would be able to eat in moderation, but in reality it can be quite difficult to eat foods such as chocolate and stop at a couple of squares. If you can satisfy sweet cravings with yogurt then you are not only consuming fewer calories, it’s also cheaper.’
Tom added: ‘Luke has a point - I looked for dark chocolate in Tesco and the cheapest option was 50p per 100g. Meanwhile, Activia yogurts were 36p per 100g. The yogurts contain 90 calories per 100g, while the dark chocolate has a whopping 532 calories per 100g - I know which one I’d be choosing to lose weight!’
Swap Avocados For Olive Oil - Get The Same Health Benefits For Less
Luke said: ‘Unsaturated fats have been linked with numerous health benefits, such as improving cholesterol, stabilizing heart rhythms and easing inflammation. These fats can be found in avocados, nuts, seeds and oils. It’s always good to have nuts and seeds available to sprinkle over the top of foods, but these can be expensive. A good alternative is making use of olive, peanut and canola oils as they have the same benefits but are much more cost effective.’
Tom added: ‘Avocados are much more expensive than oils, especially considering that one avocado will only be used for a meal or two at the most and a single bottle of olive oil can last for months! On ASDA a single avocado was 95p on average, while a bottle of olive oil was £1.70. This option seems much more budget friendly while you also benefit from the unsaturated fats.’
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