From eating in-season fruit to planning ahead — the Mediterranean diet is good for your budget AND health
Try these 12 tips to get all the health benefits without the hefty price tag
THE Mediterranean diet has long been hailed for its health benefits such as less cancer and heart disease.
But a study out yesterday claimed the rich benefit from it more, as they can afford better ingredients.
Historically, the diet – full of olive oil and fresh veg – has been followed by working-class people.
Here, Sun nutritionist AMANDA URSELL reveals how to do it on a budget.
Don't see red
Pale tomatoes can be made better for your health by leaving them on a sunny window sill.
Sunlight makes them go a deeper red, enhancing the amount of the antioxidant lycopene in them.
Buy cheap meat
Making stews or soups from less expensive cuts is just as good for you as buying dearer meat.
Just make sure it is lean, or cut the fat off before cooking.
Shop with the seasons
Fruit and veg grown in season is remarkably cheaper than buying it out of season.
For example, blueberries can cost a quarter more in winter than they do in summer.
Be savvy and plan your meals around what is local and available in the shops.
Med diet rules
BE inspired by people who live around the Med and make your diet more like theirs by having:
- Plenty of fruit and veg with every meal
- Fewer portions of meat
- Wholegrain foods such as brown bread and cereals
- Some fish
- Olive oil daily
- Red wine in moderation
Buy in-season veg to freeze
Because in-season fruit and veg is so much cheaper than when it is out of season, buy it in bulk and freeze it.
You could make batches of soups and stews and freeze them to enjoy fresh, nutrition-filled produce through the winter.
Shop the freezer aisle
Packaged veg is frozen at the height of its freshness so you will get all the benefits associated with the Mediterranean diet without the hefty price tag.
Buying frozen could also mean you throw less away, saving extra money.
Don't be scared of cupboards
It’s fine to leave some fruit and vegetables out of the fridge or on the kitchen side.
For example, mushrooms have their vitamin D content boosted by getting some natural light.
Buying cheap, value mushrooms and leaving them on the kitchen worktop makes them nutritionally better for you.
MOST READ IN LIVING
Always wash fruit and veg
Non-organic varieties are always cheaper, yet are sprayed with pesticides.
Giving your fruit and veg a thorough wash before cooking or eating reduces the amount of pesticide on them, but without the hefty “organic” price tag.
Bulk up meals with pulses
A bag of red lentils costs just 75p from Asda.
These are great sources of rich nutrients and can be a base for many meals.
Add them to soups and stews, serve mixed with cheap meat cuts or in sauces.
They are full of fibre so they will keep you full and satisfied for a long time.
Don't overlook tinned food
You can buy a can of beans for just 30p.
Full of protein and rich in fibre, they are a great addition to your diet and don’t cost too much.
Add them to chillis, salads, even gnocchi dishes in place of meat.
You could even try making burgers with them by mixing with chilli flakes, which are £1 for 100g at Asda.
Just check that the canned foods you buy are not in water with added sugar or salt.
Eat like a native
- Sit down to eat and make time for meals. It helps you understand and respond to hunger or fullness signals.
- Let yourself feel peckish between meals, then you will really enjoy them. Also cut out spending on snacks between meals.
- Drink water, not sugary drinks. It’s a win for your purse, teeth and waistline.
Season dishes with cheap herbs
Rosemary is commonly added to Mediterranean dishes and adds an interesting flavour.
It costs just 70p for the dried variety at Tesco.
Scientists think this herb is partly responsible for the long lives of those who live around the Med.
Don't focus on meat and fish
Use them to complement meals, rather than make them the main focus of the plate.
Add cheaper cuts to rice and serve with vegetables.
Make chicken soup with the leftover stock and bits of meat from your Sunday lunch.
Those living near the Mediterranean often use meat and fish for flavouring, rather than as the main part of their meal.
Make sure you plan ahead
Generations of families in the Mediterranean region always know what they are having for breakfast, lunch and dinner.
This means they can re-use the same ingredients in every meal, costing them less.
Any leftovers can be frozen and enjoyed on another day.
Buying veg in bulk means you could get your five-a-day in one meal.
Have soup to start, followed by gnocchi and veg cooked in olive oil, with stewed fruit for dessert — this meal will see you eat the Government-approved amount of fruit and vegetables without it costing the earth.