Munch the crunch and save (From The Oxford Times)

Munch the crunch and save

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The credit crunch may be tightening our purse strings, but there is no reason to suggest that a limited budget should mean an unhealthy diet. In fact, the Food Standards Agency (FSA) has some useful advice on how you can enjoy a healthy, balanced diet without spending too much cash. There are also lots of tasty recipes available, too.

FSA nutritionist Sam Montel said: "In times like these it is really important to remind ourselves that healthier food does not have to cost more. There are lots of delicious meals that will not cost the earth, and if we store and re-use these correctly, we can get the most value from the food we buy."

First of all, plan ahead. What do you fancy to eat during the coming weeks Make a shopping list you can stick to, so you will be less distracted by less healthy options. Also, why not explore the area where you lives Your local market may be cheaper than the supermarket.

Never shop on an empty stomach. Foods are more tempting when you are hungry. Try to eat before you leave home, or grab a healthy snack for your journey to keep hunger pangs at bay and reduce those unnecessary impulse buys.

You may find you can catch some late bargains if you shop towards the end of the day.

Remember to be shelf-savvy and always compare the prices of different brands.

The 'buy one get one free' offers can be great value, but be sure to dash past any food on offer which is high in fat and sugar, or foods that are not on your shopping list.

Remember the 'eatwell' plate which shows how much of each food group can make up a balanced diet.

This includes lots of fruit and veg, then bread, rice, potatoes, pasta and other starchy foods; some milk and dairy foods; some meat, fish, eggs, beans and other non dairy sources of protein.

But only a small amount of food and drinks high in fat and/or sugar.

Do not forget to dedicate a good chunk of trolley space to healthier foods such as fruit and veg. It does not all have to be fresh - frozen, tinned, dried and juiced all count towards your five a day.

When looking to keep your meat bill down, buying a whole chicken, stewing beef, or turkey are generally cheaper.

Minced turkey can be a cheaper and less fatty option than minced beef.

Poultry with the skin on is often cheaper than skinless cuts, so simply remove the skin yourself at home.

Chicken on the bone is also generally cheaper than boneless cuts.

Cheaper cuts of red meat are fine, but just be sure to trim off any visible fat before cooking. Take advantage of reduced items that can be frozen.

Freezing food is a great way to retain nutrients, reduce waste and stretch your money further.

Be sure to check any freezing instructions and freeze on the same day of purchase. Defrost thoroughly in the fridge, try to use within a couple of days and always be sure to cook until piping hot.

For tips on keeping food safe, visit: www. eatwell.gov.uk/keepingfoodsafe

Why not be resourceful and make store cupboard ingredients into a tasty lunch or dinner in a matter of minutess Dried and canned goods such as pasta, beans, tinned tomatoes and tuna often have a long shelf-life, so do not leave them at the back of your cupboard gathering dust.

Pulses such as lentils and kidney beans contain fibre, are extremely versatile and can be used to bulk out all kinds of meals.

Check out simple, scrumptious and cheap recipes at the website www.eatwell.gov.uk/healthydiet/recipes

Another simple way to save money is to think about what you throw away each day and what you could make from your leftovers, providing that they are stored and reheated correctly.

You could use some cheap containers or freezer bags to freeze your leftovers for when you fancy a night off from cooking.

Also, freezing any left over homemade stock or gravy in ice cube trays means that you only use as much as you need.

Takeaways sometimes have good offers, but are not always the healthiest option.

So if you really fancy a takeaway, try to make healthier choices such as opting for boiled rice instead of fried, and dry curries rather than creamy and/or coconut ones.

And why not try making your own pizzas?