How to lose weight on a budget

3. Milk and Dairy

The benefits
These foods are rich in calcium as well as being a good source of protein, B-vitamins and other minerals. Three to four portions of milk, cheese or yoghurt should provide you with all the calcium you need for one day. When you're trying to lose weight it's better to stick to the low-fat versions. They're generally no more expensive than the full-fat alternatives.

The costs

• A pint of skimmed or semi-skimmed milk is a less expensive and more nutritious drink than most soft drinks
• Add low-fat milk to soups, sauces or mash as a cheap way to improve the nutritional quality of a meal
• Use strongly-flavoured cheeses like mature cheddar. Grating them will make them go further
• Yoghurt makes an inexpensive snack or dessert. There are often special offers in the supermarket so look out for these. Check out the prices on the multi-packs, which tend to be cheaper

4. Meat, fish and alternatives

The benefits
This group includes foods like meat, poultry, fish, eggs, nuts and seeds, peas, beans, lentils and meat alternatives like soya mince or quorn. They are rich in protein, vitamins and minerals, especially iron, but you don't need huge amounts.

The costs

• Meat can be expensive but there are cheaper options available such as mince, bacon or sausages. However, these cheaper options tend to be higher in fat, so take care to grill rather than fry. Buy the leanest cut that you can afford.
• You can also use less meat and bulk out dishes such as shepherd's pie by using beans or lentils.
• Peanut butter makes a cheap, quick and easy sandwich filling.
• Eggs are an affordable and versatile food for breakfast, sandwiches or a main course.
• Chickpeas, beans and lentils are great for soups, casseroles, curries and chillies. Buying them dried is cheaper but requires more cooking.
• Tinned fish can be used for sandwiches, pasta bakes and pies without breaking the bank.

5. Fat and sweets

One of the healthy eating guidelines is 'enjoy your food'. This is where these foods come in. While not essential for health, these foods add to the taste, variety and enjoyment of food. Some can be used in small amounts every day like butter, spreads and cooking oils. It's okay to eat other foods containing fat and sugar like biscuits, cakes and chocolate now and again, just not too often.

The costs
Since these foods are not essential and can be expensive, try not to spend too much of your cash on them. You don't have to sacrifice taste to choose healthier options, which may be better value.

In general

1. Check your fridge and cupboards before you start cooking to see what can be used up and to prevent wastage.
2. Try to cook as many foods as possible using the same cooking method. For example, if you having a baked potato, have it with roasted vegetables and make full use of the oven. One-pot cooking is a good way to save on energy costs.
3. Cooking more than you need and freezing the extra portions will also save on costs.