How to eat well on a budget

ZOE Science & Nutrition

ZOE

Nutrition, Science, Health & Fitness, Education

4.6 • 5.6K Ratings

🗓️ 2 February 2023

⏱️ 45 minutes

🔗️ Recording | iTunes | RSS

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Summary

The cost of living has soared. Energy prices have doubled, and food costs have gone up enormously. As a result, the weekly shopping bill can be shocking. For some, this is merely an inconvenience. But many others face the awful choice between heating their home and maintaining their usual diet. The consequence is that many of us are throwing cheaper ingredients into our shopping baskets to save money. So does this mean that eating healthy is an indulgence that be dropped in favour of cheap ultra-processed food? Or is it still possible to eat healthily on a budget? In today’s episode, Jonathan speaks to Dr. Rupy Aujla and Tim Spector to better understand how to eat healthier while spending less: Dr. Rupy Aujla is a medical doctor who, since 2015, has been teaching people to cook their way to health. He’s the founder of The Doctor’s Kitchen and has recently turned his efforts to healthy cooking on a tight budget. Tim Spector is a co-founder of ZOE and one of the world's top 100 most cited scientists. Buy Rupy’s book here. Download our FREE guide — Top 10 Tips to Live Healthier: https://zoe.com/freeguide Timecodes: 00:00 - Introduction 00:10 - Topic introduction 02:12 - Quickfire questions with Rupy 03:33 - Quickfire questions with Tim 04:22 - What’s one swap you can make today if you’re trying to eat well, for less? 05:07 - What has Dr. Rupy been up to? 06:58 - Do you need to give up eating healthy foods when economizing? 08:23 - Options when you’re on a budget 09:31 - Batch cooking 16:00 - Is it expensive to have healthy and good quality foods? 17:54 - Recipe adherence 20:24 - Advice for people cooking on their own 23:53 - How long does food last? 25:24 - How nutritious are canned & frozen foods? 28:23 - About protein 38:31 - What’s the one food you should spend more money on? 41:34 - Summary 42:29 - Can you have a healthier diet as a consequence of being on a budget? 43:23 - Goodbyes 43:26 - Outro Get Tim’s book here. Episode transcripts are available here. Find delicious recipes to cook here. Follow Rupy on Instagram: https://www.instagram.com/doctors_kitchen Follow Tim on Instagram: https://www.instagram.com/tim.spector Follow ZOE on Instagram: https://www.instagram.com/zoe/ Want to create your own podcast? Contact Fascinate Productions to bring it to life.

Transcript

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0:00.0	Welcome to Zoe, Science and Nutrition, where world-leading scientists explain how their
0:04.9	research can improve your health.
0:13.2	Unless you've been living under a rock, you will have noticed that the cost of living has
0:17.2	soared.
0:19.4	Energy prices have doubled.
0:21.5	The cost of food has gone up enormously, with some staples like eggs, doubling or even
0:26.6	tripling over the last year.
0:29.6	As a result, the bill for the weekly shop can be shocking.
0:34.0	For some of us, this is merely an inconvenience, but many others face the awful choice between
0:39.2	heating their home and eating their normal diet.
0:43.6	For most of us, food sits alongside our rent or mortgage and household bills as our biggest
0:48.3	expenditure.
0:49.8	To cut costs, many of us are throwing cheaper ingredients into our shopping basket.
0:54.8	But does this mean eating healthily is an indulgence that needs to be dropped in favour
0:59.3	of cheap ultra-processed food, or is it possible to eat healthily on a budget?
1:08.2	Today's guest has been thinking long and hard about this.
1:11.4	Rupi Aljula is a medical doctor who, since 2015, has been teaching people to cook their
1:16.9	way to health as founder of the doctor's kitchen.
1:20.3	Recently, he's turned his efforts to doing so on a tight budget.
1:24.4	And in today's episode, we find out how.
1:28.8	After you've listened to the show, you can download Rupi's 7-day budget meal plan.
1:33.3	It's packed with cheap and healthy meal ideas to keep your taste buds, gut health and
	...

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