Eating well on a
small budget

Step 1: Plan your week

Take ten minutes at the weekend to plan what you will eat. Check what is already in your cupboard and fridge, then write a short shopping list.

• Plan around two or three main dishes you can repeat
• Include a vegetable with every meal
• Keep a few store-cupboard basics, such as oats, rice and tinned fish

Step 2: Shop smart at the
wet market

Fresh food is often cheaper later in the morning, and most stall-holders are happy to sell you a smaller amount.

• Buy fruit and vegetables that are in season
• Choose tofu, eggs and beans as low-cost protein
• Compare prices by weight, not by pack

Step 3: Cook once, eat twice

A bigger pot of soup, congee or stew saves time, gas and money. Keep extra portions in covered boxes.

• Cool food quickly and put it in the fridge within two hours
• Eat chilled leftovers within two days
• Label frozen food with the date

Step 4: Stay hydrated

As we get older we may not feel thirsty, even when our body needs water. Drink regularly through the day — plain water, soup and tea all count.

If you have a heart or kidney condition, ask your doctor how much you should drink.