EATING WELL
ON A BUDGET
Eat WEll, Stay WEll
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Eating On a BudgEt
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Fridge and Storecupboard Essentials
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Useful Equipment
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COOking fOr BEginnErS
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4
idEaS fOr SnaCkS
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5
rECipES:
Bean Soup
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Dhal Soup
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Chicken Rarebits
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One Pot Bangers and Beans
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Moroccan Style Haddock
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Italian Fish Bake
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Chicken Curry
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Chickpea Curry
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Spaghetti Bolognese
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Chilli Con Carne
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Vegetable Fajitas
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Stir Fries
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Pasta
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Risotto
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Fruity Flapjacks
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Fruit Crumble
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CONTENTS
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5
Eat WEll, Stay WEll
Food is like petrol for the car, a battery
recharge for the mobile phone: without
it neither the body nor brain can function
properly.
Eating a balanced diet can be much less
expensive than relying on ready prepared
meals or fast food and ensures that the body
gets sufficient nutrients and doesn’t overload
on salt, sugar or fat.
EAT A VARIED DIET
To eat healthily, you will need a varied diet of:
. fruit and vegetables: the experts say 5-a-day
. starchy foods (rice, bread, pasta:
wholegrain is better) – this should be
approximately one third of food intake
. protein-rich foods such as meat, fish, milk,
eggs and pulses. Proteins are important
as they are known to increase serotonin
levels which help lift mood.
Also, and very importantly, the body
requires at least . litres (6–8 glasses) of
liquid a day to avoid dehydration which
causes headaches, tiredness and lack
of concentration. The liquid needs to be
water or very watery (coffee, tea or alcohol
doesn’t count!).
Vegetarians need to eat more alternative
sources of protein such as milk, cheese,
eggs and pulses like lentils and beans. It is
also important to ensure there is enough
iron in the diet – acquired through pulses,
cereals and green leafy vegetables. Also
plenty of food containing vitamin C is
required. Foods rich in vitamin C i