At a time when 1 in 6 people in Scotland are dealing with food insecurity, it can be difficult enough to get food on the table – your first priority should be making sure you get enough to eat. However, over time, missing out on key nutrients can really affect your physical and mental health.
Protein and vegetables are vital for healthy eating. But if you’re trying to spend less, or you have less energy to spare, perishables like fresh meat and fresh fruit and veg can be unaffordable or go off too fast. There’s nothing wrong with frozen or tinned foods, and they can be cheaper as well as longer-lasting and easier to prepare. Cured meat, canned fish, eggs, frozen veggie proteins like Quorn, and beans, nuts, and lentils are all cheaper options for protein which won’t go off too fast.
It can be tempting to skimp on meals, or skip them altogether to try and save money, and get by on snacks. But not only is snacking often more expensive over time, it can affect your sense of time, routine, and ability to sleep, and make you feel less stable.
If you can, try to aim for 2-3 square meals a day. Cooking your own lunch can help make this affordable, if you have space – try frying up some frozen veggies and sausages with rice or pasta for an easy and cheap box lunch, or bulk-cooking meals and freezing lunches for the week. You can find plenty of ideas for cheap, easy recipes for free online, like these from chef and poverty campaigner Jack Monroe.
But while it is cheaper to cook, it can be too much, especially if you’re working long hours, exhausted by stress, or dealing with mental or physical health issues. Frozen ready meals are cheap and easy to prepare when things have got too much, and there may be services in your area which will help connect you to free or cheap ready-cooked meals.
If you’re struggling to afford food – if you feel a need to skip meals, choose between food and bills, or the question of where your next meal will come from is weighing on you – there’s no shame in using community support services. Foodbanks, community pantries, and other free or affordable groceries are there to help. Some may require referrals, while others are open to anyone who reaches out. There are over 90 local foodbanks in Scotland, as well as pantries, free fridges and open larders, and meal clubs. As well as food, they can often help you get free access to period products, toiletries, cleaning supplies, and other groceries, and connect you to other services that can help.
Search on aliss.org to find your nearest options or speak to your local Citizen’s Advice Bureau.
The most important thing is that you’re able to eat in a way that works for you – if it’s a choice between eating something ‘unhealthy’ or expensive, or not eating at all, choose eating. You deserve to give your body what it needs.
Coping with the cost of living
Dealing with the rising cost of living often puts an extra strain on your mental health.
Explore our Cost of Living resources for ideas on how to manage stress and look after your mental health and wellbeing under financial pressure.
