According to a report by Future Health, Norfolk and Waveney tops the list of malnourished areas in the UK, with 1 in 15 people affected and rates of malnutrition higher than the UK average. Many of the more affluent areas of Norfolk sit alongside communities facing deep-rooted social and economic challenges, with 1 in 3 children growing up in poverty.
However, healthy eating doesn't need to be expensive. Here are some ideas to help you eat well whilst keeping costs down:
5-a-day on a budget
- Tinned fruits and vegetables are cheap, nutritious and easy to add to meals. Choose fruit canned in natural juice (not syrup) and vegetables canned in water without added salt.
- Frozen fruits and vegetables are good value and highly nutritious, as nutrients are sealed in during freezing. They're also quick and easy to cook. Try adding frozen fruit to porridge or peas to rice dishes.
- A small, cupped handful (30g) of dried fruit counts as one portion. Add raisins or apricots to cereal or salads.
- Store cupboard, frozen and dried fruit and vegetables last longer than fresh and help reduce food waste.
- Seasonal produce is usually cheaper and more widely available - for example, strawberries in summer and parsnips in winter.
- Loose produce is often cheaper than packaged items. Buying only what you need also helps reduce waste.
- 'Wonky' fruit and veg are just as nutritious and often sold at lower prices.
- Visit local allotments or community gardens - they may sell fresh produce at low cost.
Money-saving top tips
- Make a meal plan and plan your shopping trips.
- Read labels to make sure you're getting the best value.
- Use food 'waste' such as peelings to flavour soups and stews.
- Batch cook where possible.
- If you're struggling to eat healthily on a budget, speak to your GP, ask a dietitian, or contact one of the organisations listed below.
Useful resources and links
- Eat Well, Spend Less (British Dietetic Association)
- Sustainable Eating (British Dietetic Association)
- The Norwich Institute for Sustainable Development
- Food Savvy Norfolk
- Love Food Hate Waste
- Food Portion Calculator
Recipes
- Store Cupboard Creations
- Microwave Meals
- Lovely Leftovers
- 5 ingredients or fewer
- Food Waste Recipes
- Budget Recipes and Advice
- Jack Monroe, Cooking on a Bootstrap
Store Cupboard Chilli Con Carne Creation
Support
Food Hubs
What are community fridges and larders?
Community fridges and larders are open to everyone and offer a limited selection of free food, usually donated locally. They are often unstaffed but monitored by volunteers, and can be found in various locations. You can just turn up during opening hours - no booking or referral needed. However, they can't cater to specific dietary needs and there's no guarantee of certain foods.
What is a food pantry?
Food pantries are usually for members only and charge a small amount to help cover the cost of food. They are larger than community fridges and tend to offer a wider choice of products. They're staffed mainly by volunteers and are often located in villages and small towns.
What is a community supermarket?
Community supermarkets also use a membership system and offer food at heavily discounted prices. Some items - like fruit, vegetables and bakery goods - may be free. They usually stock a wider range of food and household items, and may also offer services such as hot meals, cookery classes or personalised advice. These supermarkets are mostly run by volunteers, with occasional paid staff, and are typically found in larger towns or housing estates.
Who is it for?
These services are for anyone affected by the rising cost of living. There's no means-testing, and membership is free or may require a small one-off contribution. Food hubs provide nutritious food at affordable prices and can also offer help with budgeting, cooking and advice. Once signed up, members can access their local hub as often as needed.
There are currently 26 food hubs in Norfolk.
Find out where local food hubs are located
The Nourishing Norfolk Network provides mutual support, advice and information to help tackle food insecurity and ensure no one in Norfolk goes hungry.
The Healthy Start scheme
If you're more than 10 weeks pregnant or have a child under 4, you may be entitled to help with buying healthy food and milk.
Free school meals
Children in Reception, Year 1 and Year 2 automatically get free school meals. This is called universal infant free school meals. Your child may be entitled to benefit-related free school meals after Year 2.
Help with food and drink
Support may include meals on wheels, lunch clubs, food deliveries, cookery classes, help with shopping and access to kitchen equipment.
Food banks
Food banks provide emergency three-day food parcels.
Help with living costs
You may be struggling with living costs for a range of reasons. Find out what support is available and get advice.