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Feed them healthy on a tight budget

Megaw suggests parents plan meals and use these key principles when preparing affordable, healthy meals:

. Use fresh ingredients and cook from scratch – healthy foods seldom come pre-packed.

. Feed your family from all the food groups.

. Only use in-season fruits and vegetables.

. Keep protein portions realistic – bulk meals up with vegetables to reduce the protein portion.

. Use leftovers to minimise waste. A roast chicken dinner can easily become a lunchbox snack the following day or soup for supper.

. Cook in bulk to minimise the chances of buying fast foods on days that you’re running late.

. Avoid packaged snacks.

Healthy snacks that are cheaper than store-bought snacks

. Sliced fresh seasonal fruit with peanut butter.

. Homemade banana cake (see recipe).

. Peanut butter and jam whole-wheat sandwich squares (one slice, cut into two squares).

. Brown bread French toast cinnamon squares (sprinkle cinnamon over French toast and cut into eight squares).

. Mini pancakes (see recipe).

. Ants on a log (cucumber, peanut butter and raisins).

. Homemade sweet potato chips (see recipe).

. Homemade dried apple rings (see recipe).

. Frozen yoghurt (mix plain yoghurt with mashed fruit and freeze).

. Homemade fruit sorbet (cook up a fruit of choice, mash it and freeze).

. Stove-popped popcorn (use popcorn kernels).

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