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From matcha to pomegranate, we’re constantly told about the benefits of so-called ‘superfoods’. They often come with a hefty price tag, too. But are there cheaper alternatives that are just as good for us?

While the cost of the weekly food shop continues to increase (in April 2024, the Food Foundation estimated it costs around than two years prior), prices are finally rising at more ‘normal’ levels.

However, ‘healthier’ foods are often more expensive. The Food Foundation’s 2023 , explains ‘more healthy foods are over twice as expensive per calorie as less healthy foods.’

Dietitian Tai Ibitoye has top tips to make sure your shopping basket continues to contain all the nutrients you need. “You can still eat well without feeling like you're breaking the bank. It is possible,” she says.

What makes an ingredient ‘nutrient-dense' or a 'superfood'?

Put simply they will be rich in vitamins and minerals and promote good health. At the other end of the scale, an unhealthy ultra-processed meal could contain lots of salt, fat and sugar and be stripped of nutrients so associated with .

There is no set list of ingredients that are classified as ‘superfoods’. There are some rules in place to avoid , but the term is regarded by many as just a marketing slogan. The ingredients marketed as 'superfoods' may well come with certain health benefits, but in theory that could apply to any nutrient-dense ingredient.

So, instead of reaching for individual ingredients labelled as a ‘superfood’, it’s better to follow a varied, and balanced diet, say experts.

The that in addition to drinking plenty of fluids our diets should include starchy carbohydrate foods, a variety of fruit and veg, dairy or dairy alternatives, protein and a very small amount of oils and spreads.

By eating a varied diet which includes these food groups, you should receive all the vitamins and minerals required. Here’s how you can buy key ingredients that are packed full of nutrients even if you’re on a tight budget.

Carbohydrates

The humble potato is a brilliant and often overlooked budget healthy food – the skin’s packed with fibre and on top of that comes with , , potassium, folate, and iron.

If you buy in bulk, they work out cheaper, and you could cook up a whole bag and freeze (then reheat in the microwave) to save on energy costs. Make it sweet potatoes and they’ll count as both one of your five a day, as well as being a high-fibre carb.

Opt for wholegrain versions of things like pasta, bread and rice, which are high in fibre, something we aren’t getting enough of. “It’s recommended we should have . However, most of us aren't meeting that recommendation,” says Tai.

While supermarkets don’t always stock wholegrain varieties in their budget range, the 500g supermarket bags of own-brand pasta tend to cost the same regardless of whether you’re buying wholegrain or white.

Meanwhile, porridge oats – which are are frequently available in budget brands and when used for breakfast can be heated in the microwave to reduce spending extra on energy or turned into overnight oats with no cooking required. You could also use oats to bulk out other meals – such as vegan meatballs.

Fibre rich meals

• Curried butter beans with flatbreads
• Quick vegetable pasta
• Vegetable chilli tortilla baskets
• Banana bran muffins

Affordable fruit and veg

We’re encouraged to ‘eat the rainbow’ but this doesn’t mean you need to go for expensive options. Tai points out that despite buzzwords such as ‘superfood’ which is placed before some types of fruit and veg, they're all full of nutrients.

For cheaper veg opt for root vegetables such as onions, carrots, cabbages and celery. Also, don’t be put off by fruit and veg labelled wonky says Tai. “They aren't seen as appealing however, they still contain the same whole nutrients as regular fresh fruits or vegetables.”

Frozen and tinned varieties are even cheaper and still packed with nutrients. Tinned tomatoes – a base for everything from spaghetti bolognese to cottage pie, count towards your five a day and most supermarkets carry them in their budget range.

Frozen mixes whether that’s veg or fruit (the latter is often labelled as ‘smoothie mix’) will help you reach your five-a-day quickly and will be far cheaper than if you bought the items fresh and individually.

These budget-friendly dishes are packed full of veg:

• Ham and vegetable bake
• Parsnip and carrot gnocchi
• Chickpea and cauliflower curry
• Quick broccoli pasta

Dairy

Dairy has increased dramatically in price over the last few years, and the range of products available has expanded to include things like kefir. But there are bargains to be had. Look carefully at labels, instead of feta go for salad cheese, for example. It will contain similar levels of calcium and protein as its more expensive counterpart.

Yoghurt is thought to have numerous health promoting properties. Natural or Greek-style yoghurt (which tends to be higher protein) come with the most health benefits, while those which are packed with sugar are unsurprisingly, not recommended.

If buying dairy alternatives – such as oat or soya milk, check the long-life section. They are frequently cheaper than their chilled counterparts.

Protein powerhouses

Tinned oily fish – such as mackerel and sardines, and tinned pulses are great budget options says Tai. And, they come with additional benefits to protein.

“In autumn and winter people need to be more mindful of vitamin D, because the main source for it is sunlight. However, we can also get some vitamin D from our diet, but the foods that contain it is quite limited. Oily fish including sardines, mackerel and salmon contain it, and fish fingers have it added too – including budget-friendly supermarket own brand ones.

“Oily fish also contains omega-three fatty acids which play a role in protecting our heart and also reducing our bad cholesterol levels too,” says Tai.

These tinned fish recipes will help you knock money off your weekly shop

• Jacket potato with tuna and sun-dried tomatoes
• Tuna fishcakes
• Tinned mackerel spaghetti with lemon chilli breadcrumbs
• Tinned sardines on toast

As for tinned pulses. “Kidney beans, baked beans, black eyed beans and tinned lentils are packed full of nutrients – they come with protein, iron and fibre” says the expert. Plus, they’re great for padding out meals and for batch cooking (which, if you have freezer/fridge space will help you save more). You could buy dried beans and lentils which are even cheaper and options such as red split lentils don’t require a long soak, just a thorough rinse.

The nutrient-dense budget shopping list

✓ Supermarket-own brand wholegrain pasta

✓ Budget range potatoes

✓ Budget range porridge

✓ Root ‘wonky’ veg

✓ Own-brand Frozen/tinned mixed fruit and veg

✓Budget range tinned tomatoes

✓ Supermarket tinned pulses/red split lentils

✓ Budget range salad cheese

✓Own-brand natural/Greek yoghurt

✓ Tinned fish

If you, or someone you know, have been affected by hardship, debt or homelessness, there are organisations who may be able to help with advice on accessing benefits and services.

Originally published November 2022. Updated May 2024