What are the healthiest budget foods you can buy?

Opt for wholegrain versions which are high in fibre, something we aren’t getting enough of. “It’s recommended we should have 30g of fibre a day. However, most of us aren’t meeting that recommendation,” says Tai.

“They contain calcium iron, B vitamins and fibre,” explains Tai before she adds that it’s not just pasta, bread, bran or rice that contain wholegrains. “You might be able to find offers on couscous or bulgur wheat.”

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 all wholegrain 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.

If you’re sticking to white rice and pasta, think about whether you really do need a specific variety or shape. For example, long grain rice is frequently cheaper than basmati.

Another great budget option? The humble potato – the skin’s packed with fibre and on top of that comes with vitamin C, Vitamin B6, 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.

https://www.bbc.co.uk/food/articles/nutrient_dense_budget