如果我很穷，怎么才能吃的健康（下）
正文翻译
How do I eat healthily if I’m poor?
如果我很穷，怎么才能吃的健康？
How do I eat healthily if I’m poor?
如果我很穷，怎么才能吃的健康？
评论翻译
Mylène Bergeron Francoeur, Skilled chef
We aren’t rich and here are my strategies for lowering the bill as much as possible, while still eating decently.
Buy in bulk when possible. Works well with dried staples. Instead of getting the small bag or box of rice, I get those 10kg bags that we can use for a long time. I get couscous also in 10kg bags, or flour and sugar in big amounts, cheap.
Be a member of a warehouse club. This is if it’s possible. This is the reason why we can afford to still eat meat. We get the cheaper cuts, but we eat meat (mostly pork), and sometimes fish.
我们其实并不富裕，下面是我的一些策略，可以让我们在吃得体面的同时尽可能地降低账单。
如果你要采购的话，尽量批量购买。你可以采购一些干燥的主食。我一般不会买一小袋或是一盒大米，而是一次买10公斤重的主食，这样我们就可以吃很长时间了。我还买了10公斤重的蒸粗麦粉，以及大量的面粉和糖，因为这样批量购买真的很便宜。
如果可以的话，你还可以成为批发商场俱乐部的一员。这就是为什么我们虽然很穷，但仍然能吃得起肉的原因。虽然我们吃的都是便宜的肉，但我们毕竟有肉吃了（主要是猪肉），有时候还会吃鱼。
We aren’t rich and here are my strategies for lowering the bill as much as possible, while still eating decently.
Buy in bulk when possible. Works well with dried staples. Instead of getting the small bag or box of rice, I get those 10kg bags that we can use for a long time. I get couscous also in 10kg bags, or flour and sugar in big amounts, cheap.
Be a member of a warehouse club. This is if it’s possible. This is the reason why we can afford to still eat meat. We get the cheaper cuts, but we eat meat (mostly pork), and sometimes fish.
我们其实并不富裕，下面是我的一些策略，可以让我们在吃得体面的同时尽可能地降低账单。
如果你要采购的话，尽量批量购买。你可以采购一些干燥的主食。我一般不会买一小袋或是一盒大米，而是一次买10公斤重的主食，这样我们就可以吃很长时间了。我还买了10公斤重的蒸粗麦粉，以及大量的面粉和糖，因为这样批量购买真的很便宜。
如果可以的话，你还可以成为批发商场俱乐部的一员。这就是为什么我们虽然很穷，但仍然能吃得起肉的原因。虽然我们吃的都是便宜的肉，但我们毕竟有肉吃了（主要是猪肉），有时候还会吃鱼。
Go to markets. I often visit a local chinese food market, where there are deals on fish, bacon, fresh greens, spices. Some items I don’t get there, but it’s worth checking out. Also, if I see something that I don’t know, BUT is at a fair price, I’ll try it out and see if I like it for future reference.
Check the deals in your local flyers. This can go a long way in lowering your bill. I check out deals on fish canned or frozen, fresh vegetables or fruit. I try to make the menu we eat from what was reduced that week. If I can have a large quantity of something, I try to save some for later, usually by freezing.
Stick to the outside walls of the supermarket. That’s where the less processed items are hanging out, and are the healthiest for you.I sometimes buy dry sauces packets, pasta, thickeners, mostly from the middle.
Cook at home. There is no other way to save on your food costs. Eating out is very expensive, and by home cooking your meals, you get to control what goes on your plate and how it tastes.
你还可以去逛市场。我经常去当地的中国菜市场，那里有鱼、培根、新鲜的蔬菜和香料。有些东西虽然我没见过，但是值得一看。此外，如果我看到一些我不知道但价格合理的东西，我还会买着试试看，看看我是否会喜欢它，并作为将来是否会购买的参考。
你还可以查看当地发的传单上有没有优惠。这也可以帮你大大降低你的账单。我一般都会看有没有罐装的或者是冷冻的鱼，以及新鲜的蔬菜或水果。如果我买了很多的东西，我会留一些以备不时之需，通常是通过冷冻来保存。
紧贴超市外墙的，那是食物加工较少的地方，这对你来说是最健康的选择。我有时会买干酱料包，意大利面和增稠剂，大多数东西都是从中间商那里买的。
你可以自己在家做饭。除此之外没有其他方法可以节省你的食物成本。因为去外面吃饭真的非常贵，但如果你在家里做饭，你就可以控制你盘子里的食物以及它的味道。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Check the deals in your local flyers. This can go a long way in lowering your bill. I check out deals on fish canned or frozen, fresh vegetables or fruit. I try to make the menu we eat from what was reduced that week. If I can have a large quantity of something, I try to save some for later, usually by freezing.
Stick to the outside walls of the supermarket. That’s where the less processed items are hanging out, and are the healthiest for you.I sometimes buy dry sauces packets, pasta, thickeners, mostly from the middle.
Cook at home. There is no other way to save on your food costs. Eating out is very expensive, and by home cooking your meals, you get to control what goes on your plate and how it tastes.
你还可以去逛市场。我经常去当地的中国菜市场，那里有鱼、培根、新鲜的蔬菜和香料。有些东西虽然我没见过，但是值得一看。此外，如果我看到一些我不知道但价格合理的东西，我还会买着试试看，看看我是否会喜欢它，并作为将来是否会购买的参考。
你还可以查看当地发的传单上有没有优惠。这也可以帮你大大降低你的账单。我一般都会看有没有罐装的或者是冷冻的鱼，以及新鲜的蔬菜或水果。如果我买了很多的东西，我会留一些以备不时之需，通常是通过冷冻来保存。
紧贴超市外墙的，那是食物加工较少的地方，这对你来说是最健康的选择。我有时会买干酱料包，意大利面和增稠剂，大多数东西都是从中间商那里买的。
你可以自己在家做饭。除此之外没有其他方法可以节省你的食物成本。因为去外面吃饭真的非常贵，但如果你在家里做饭，你就可以控制你盘子里的食物以及它的味道。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Learn to preserve. That might mean preparing a raw item and freezing it, freezing a large batch of something in several smaller batches for later, learning how to water bath jam, jellies or pickles, learning to smoke or salt food, or even learning how to use a pressure canner.
Look for products past their prime. Products near the expiration date will still be good. If you can eat them relatively fast, often the price is slashed by half, or more. Bruised vegetables taste awesome in a pureed soup. You can also bake cakes with bruised or soft fruit, for next to nothing.
Look for store-brands instead of national brand. This is not valid for all products, but often, store-brands are of good quality and good taste. If you’re able to give it a try for certain items, surely this can help lowering the bill.
Eggs are your friends. I use them everywhere. They’re a neat source of proteins, and you should be able to get them for 20 cents an egg, or lower.
Buy dried legumes. Legumes are very nutritious, and cheap as well if you buy them in bulk, but most importantly *dried*. Soaking them does not cost a dime, just some time, and you don’t have to watch this process at all. Once soaked, a slow cooker can help in making batches of soup or stew easily, if you have one (you can also simmer that on the stove top, but that requires a little more attention).
要学会保存食物。这可能意味着你首先要准备一件生的东西，然后冷冻它，你可以将一大堆的东西分成几个小批次冷冻起来，以备以后使用，你要学会如何水洗果酱、果冻或泡菜，学习如何熏制或腌制食物，甚至要学会如何使用压力罐头。
你还可以寻找接近保质期的产品。因为接近保质期的产品仍然是好的，没有坏。如果你吃得比较快，那你去买东西的价格通常还会便宜一半，或者更多。压伤的蔬菜放在浓汤里味道好极了。你也可以用碰伤的或已经发软的水果做蛋糕，这样就几乎不用花什么钱了。
你可以寻找一些商店的品牌产品而不是国内的品牌产品。虽然这并不适用于所有的产品，但通常，商店品牌的质量和品味都很好。如果你能在购买某些东西的时候尝试一下，这肯定有助于降低账单。
鸡蛋是你最好的朋友。我经常吃鸡蛋，因为它们是蛋白质最好的来源，你可以用20美分甚至更低的价格买到一个鸡蛋。
买一些干豆类的产品。豆科植物很有营养，如果你大量购买的话还会更便宜一点，但最重要的是要晒干。浸泡它们不需要花一分钱，只需要花费一些时间，而且你根本不用看这个过程。豆子一旦浸泡过，一个慢炖锅就可以帮你轻松地煮好一锅汤或一锅炖菜，如果你有慢炖锅的话（你也可以在炉子上炖，但这需要你投入更多的注意力了）。
Look for products past their prime. Products near the expiration date will still be good. If you can eat them relatively fast, often the price is slashed by half, or more. Bruised vegetables taste awesome in a pureed soup. You can also bake cakes with bruised or soft fruit, for next to nothing.
Look for store-brands instead of national brand. This is not valid for all products, but often, store-brands are of good quality and good taste. If you’re able to give it a try for certain items, surely this can help lowering the bill.
Eggs are your friends. I use them everywhere. They’re a neat source of proteins, and you should be able to get them for 20 cents an egg, or lower.
Buy dried legumes. Legumes are very nutritious, and cheap as well if you buy them in bulk, but most importantly *dried*. Soaking them does not cost a dime, just some time, and you don’t have to watch this process at all. Once soaked, a slow cooker can help in making batches of soup or stew easily, if you have one (you can also simmer that on the stove top, but that requires a little more attention).
要学会保存食物。这可能意味着你首先要准备一件生的东西，然后冷冻它，你可以将一大堆的东西分成几个小批次冷冻起来，以备以后使用，你要学会如何水洗果酱、果冻或泡菜，学习如何熏制或腌制食物，甚至要学会如何使用压力罐头。
你还可以寻找接近保质期的产品。因为接近保质期的产品仍然是好的，没有坏。如果你吃得比较快，那你去买东西的价格通常还会便宜一半，或者更多。压伤的蔬菜放在浓汤里味道好极了。你也可以用碰伤的或已经发软的水果做蛋糕，这样就几乎不用花什么钱了。
你可以寻找一些商店的品牌产品而不是国内的品牌产品。虽然这并不适用于所有的产品，但通常，商店品牌的质量和品味都很好。如果你能在购买某些东西的时候尝试一下，这肯定有助于降低账单。
鸡蛋是你最好的朋友。我经常吃鸡蛋，因为它们是蛋白质最好的来源，你可以用20美分甚至更低的价格买到一个鸡蛋。
买一些干豆类的产品。豆科植物很有营养，如果你大量购买的话还会更便宜一点，但最重要的是要晒干。浸泡它们不需要花一分钱，只需要花费一些时间，而且你根本不用看这个过程。豆子一旦浸泡过，一个慢炖锅就可以帮你轻松地煮好一锅汤或一锅炖菜，如果你有慢炖锅的话（你也可以在炉子上炖，但这需要你投入更多的注意力了）。
Go vegetarian. Learn to cook some meatless meals once or twice during the week. If you must absolutely have meat, learn to stretch it. Instead of having 6oz of meat, have 4oz. You’ll still be satisfied, and if you cooked 2 portions, then you’ll already have a third meat portion saved for later.
Garden. If you have the availability, try your hand at gardening in a yard, or if you can’t, try gardening in a container. Lettuce, spinach, radishes are fast growing crops that are easy to tend to. They also tend to be premium priced at the grocery store. You can eat the leaves of the radishes too for a tasty salad, or soup. Have some easy crops like raspberries (those will live pretty much anywhere !) or strawberries, which can hang from containers. Cucumbers are easy to grow and produce a lot, so do squash.
If you have the ability, learn to identify some plants and forage around the places you visit. I have picked wild apples, crabapples and prunes from trees that I spotted around where I live. I have eaten lamb’s quarters, which is considered a “weed”. I make sure to harvest the pear tree that is in my front yard and process the fruits. I have spotted wild raspberries, blackberries and blueberries on vacant land. I spotted juniper berries in a bush once. Maybe learn to hunt for mushrooms ?
If all else fails, try your local food bank. They’ll help you. There is no shame in having a rough time, and you can always pay it forward later when you’re better off.
你也可以去吃素。每周学习做一到两次无肉的饭菜。如果你一定要吃肉，那你可以学习怎么把一份肉吃得更久。与其吃 6 盎司的肉，不如吃 4 盎司的肉，你仍然会感到满足。如果你煮了两份，那么你就可以把第三份肉留到以后吃了。
你可以自己种植蔬菜。如果你有时间的话，你可以试着在院子里做园艺，如果你不能，你可以试着在容器里种植。莴苣、菠菜、萝卜都是很容易种植的，还是可以快速生长的作物。它们在杂货店里的价格也往往较高。你也可以用萝卜的叶子做一份美味的沙拉或汤。你还可以种植一些简单的作物，比如树莓（它们几乎可以在任何地方生存！）或者草莓，它们可以挂在容器上。黄瓜很容易种植，而且他们产量也很高，南瓜也是如此。
如果你有能力的话，你可以识别你附近的一些植物，并采摘他们。我住的附近有果树，所以我经常摘树上的野苹果、山楂和李子吃。我一定要把前院梨树上的梨子摘下来，然后加工成水果。我还在空地上发现了野覆盆子、黑莓和蓝莓。有一次我还在灌木丛里看到杜松子。难道我还学会了找蘑菇吗？
如果这些都失败了，你可以试试你们当地的福利机构，他们会帮助你的。经历一段艰难的时光没什么好羞耻的，因为当你过得更好的时候，你还可以帮助别人。
Garden. If you have the availability, try your hand at gardening in a yard, or if you can’t, try gardening in a container. Lettuce, spinach, radishes are fast growing crops that are easy to tend to. They also tend to be premium priced at the grocery store. You can eat the leaves of the radishes too for a tasty salad, or soup. Have some easy crops like raspberries (those will live pretty much anywhere !) or strawberries, which can hang from containers. Cucumbers are easy to grow and produce a lot, so do squash.
If you have the ability, learn to identify some plants and forage around the places you visit. I have picked wild apples, crabapples and prunes from trees that I spotted around where I live. I have eaten lamb’s quarters, which is considered a “weed”. I make sure to harvest the pear tree that is in my front yard and process the fruits. I have spotted wild raspberries, blackberries and blueberries on vacant land. I spotted juniper berries in a bush once. Maybe learn to hunt for mushrooms ?
If all else fails, try your local food bank. They’ll help you. There is no shame in having a rough time, and you can always pay it forward later when you’re better off.
你也可以去吃素。每周学习做一到两次无肉的饭菜。如果你一定要吃肉，那你可以学习怎么把一份肉吃得更久。与其吃 6 盎司的肉，不如吃 4 盎司的肉，你仍然会感到满足。如果你煮了两份，那么你就可以把第三份肉留到以后吃了。
你可以自己种植蔬菜。如果你有时间的话，你可以试着在院子里做园艺，如果你不能，你可以试着在容器里种植。莴苣、菠菜、萝卜都是很容易种植的，还是可以快速生长的作物。它们在杂货店里的价格也往往较高。你也可以用萝卜的叶子做一份美味的沙拉或汤。你还可以种植一些简单的作物，比如树莓（它们几乎可以在任何地方生存！）或者草莓，它们可以挂在容器上。黄瓜很容易种植，而且他们产量也很高，南瓜也是如此。
如果你有能力的话，你可以识别你附近的一些植物，并采摘他们。我住的附近有果树，所以我经常摘树上的野苹果、山楂和李子吃。我一定要把前院梨树上的梨子摘下来，然后加工成水果。我还在空地上发现了野覆盆子、黑莓和蓝莓。有一次我还在灌木丛里看到杜松子。难道我还学会了找蘑菇吗？
如果这些都失败了，你可以试试你们当地的福利机构，他们会帮助你的。经历一段艰难的时光没什么好羞耻的，因为当你过得更好的时候，你还可以帮助别人。
Razvan Baba, failed physicist, engineer, immigrant scum
My tuppence. It sounds that you are from UK. That’s great because I’ve been a student for years and I know how to live very cheaply, if need be.
TL;DR: there are 5 tenets of reducing expenses in this answer:
getting bulk calories from cheap, reasonably healthy foodstuff (rice, oats)
getting the satiated feeling through starchy vegetables (turnips, celeriac, potatoes, bananas)
balancing convenience and healthy eating with budget
reducing cost of cosmetic and household cleaners to minimum (buy cheap/quantity/utilitarian: shampoo/soap, bleach, detergent, but splurge on other areas important to you)
reduce your household heating bills
budget everything you can! Offer to help your folks, track down what is a drain on financial resources. If there are other problems, shout, and Quora will listen.
我想说一些我的浅见。听起来你好像来自英国。我已经当了很多年的学生了，所以如果你有需要的话，我可以告诉你怎么节省开支。
下面这个答案中有5个减少开支的原则：
1、你可以从便宜、健康的食物（比如大米、燕麦）中获取足够的卡路里。
2、你可以通过淀粉类蔬菜（比如萝卜、块根芹、土豆、香蕉）来获得饱腹感。
3、平衡生活和健康饮食的预算：你可以把化妆品和家用清洁剂的成本降到最低（你可以购买便宜的，数量足够的，实用的洗发水、肥皂、漂白剂、洗涤剂等，然后把省下来的钱花在其他对你重要的领域）。
4、减少家庭的取暖费用。
5、列出每一件事的预算，你可以主动帮助你的家人，帮他们找出他们的钱都花到哪里去了。如果你还有其他问题的话，就在Quora上提出来。
My tuppence. It sounds that you are from UK. That’s great because I’ve been a student for years and I know how to live very cheaply, if need be.
TL;DR: there are 5 tenets of reducing expenses in this answer:
getting bulk calories from cheap, reasonably healthy foodstuff (rice, oats)
getting the satiated feeling through starchy vegetables (turnips, celeriac, potatoes, bananas)
balancing convenience and healthy eating with budget
reducing cost of cosmetic and household cleaners to minimum (buy cheap/quantity/utilitarian: shampoo/soap, bleach, detergent, but splurge on other areas important to you)
reduce your household heating bills
budget everything you can! Offer to help your folks, track down what is a drain on financial resources. If there are other problems, shout, and Quora will listen.
我想说一些我的浅见。听起来你好像来自英国。我已经当了很多年的学生了，所以如果你有需要的话，我可以告诉你怎么节省开支。
下面这个答案中有5个减少开支的原则：
1、你可以从便宜、健康的食物（比如大米、燕麦）中获取足够的卡路里。
2、你可以通过淀粉类蔬菜（比如萝卜、块根芹、土豆、香蕉）来获得饱腹感。
3、平衡生活和健康饮食的预算：你可以把化妆品和家用清洁剂的成本降到最低（你可以购买便宜的，数量足够的，实用的洗发水、肥皂、漂白剂、洗涤剂等，然后把省下来的钱花在其他对你重要的领域）。
4、减少家庭的取暖费用。
5、列出每一件事的预算，你可以主动帮助你的家人，帮他们找出他们的钱都花到哪里去了。如果你还有其他问题的话，就在Quora上提出来。
Shop around late evening, or 11 am depending on shop, when the staff puts out reduced items. This is a hit-and miss though. The bigger the store, the better the chances.
Don’t diss larger Marks & Spencer, Waitrose or even Sainsbury’s because they appear to be expensive shops. Large retailers know about the consumer perception and will fight to be as competitive as possible, so you might find unexpected bargains in a ‘posh’ store
Nutella is tasty, but expensive and not very nutritious. You would be far better off to buy an inexpensive, but decent peanut butter brand (Sunpat is OK, available in most stores). For the same amount of money as a Nutella jar you could add supermarket-branded ‘posh’ chocolate bars (￡1.50) or even buy their basic line (~40p). Better yet: with these tips we hope that you will never run hungry and use nutella as a treat instead.
corn flakes are not terribly nutritious, even if they are fortified. replace with porridge (porridge oats 45p for 1kg, full fat UHT milk 80p for 1L /soy milk (50p for 1L) and a dash of sugar (￡1 for 1kg))
vegetables: carrots are inexcusably cheap. Cabbage is also usually cheap. onions can be bought for several in a pack. these 3 veggies fill you up quite nicely and healthily. These are already the start of a kebab. yum. i’m peckish now. Swedes, turnips and celeriac improve the taste of most foods added to them. Learn to chop them finely.
Salads& lettuce are very expensive indeed. Bespoke greengrocerers in your town/city market tend to be 2x cheaper than the supermarket.
some foods are seasonal: citrus will be cheaper around Christmas. Apples come around the year, but coxes(considered the tastiest apple by many) tend to appear late February, others mid Autumn.
Eggs! eggs are very nutrient-dense. To cook an egg in a microwave, put the egg in a microwaveable cup and put some cling film on it with a piercing. Set the microwave on 20–30% power, 10–35s or till done as you like it. This is the most energy-efficient(cheap) way to cook an egg.
bananas: If I were only allowed to eat one fruit, this is the one i would reluctantly chose. Bananas are nature’s ready-made meal, packed with starch and micronutrients and come with their own package. Great way to fill you up and eat less of other more expensive things.
每个商店不一样，但一般在晚上或上午11点左右，店员会在这个时候推出折扣商品，你可以在这个时候采购，价格会便宜很多，但这主要看运气。有时候商店越大，碰到特价商品的机会就越大。
不要因为玛莎百货、维特罗斯超市、甚至森宝利超市的价格昂贵就贬低它们。因为一般大型的零售商都比较了解消费者的看法，所以他们会尽可能的争取顾客，所以你可能会在“豪华”的商店里找到意想不到的便宜好货。
Nutella巧克力酱味道就很不错，但价格昂贵，而且营养价值还不高。所以你可以买一个便宜的，但还不错的花生酱品牌（Sunpat就可以，在大多数的商店都能买到）。你只需要花费一个和Nutella巧克力酱一样多的钱，就能可以买到超市名牌的“豪华”巧克力棒了（只需要1.5英镑），你甚至可以买到他们的基础系列产品（大约要40便士）。这样做最大的好处就是：有了这些建议，我们希望你永远都不会感到饥饿，你们可以通过吃巧克力酱来填饱自己的肚子。
玉米片即使经过强化也不是很有营养。所以你可以替换成粥（1公斤的燕麦粥只要45便士，1升的全脂UHT牛奶要80便士，1升的豆奶要50便士），再加上少量的糖（1公斤的糖只要1英镑）。
你还可以购买蔬菜：胡萝卜简直不可思议得便宜，卷心菜通常也很便宜，洋葱可以一包买好几个。所以吃这三种蔬菜就可以让你吃的很好很健康了。瑞典菜、萝卜和芹菜可以改善大多数食物的味道，所以你可以学着把它们剁碎放到食物里。
沙拉和生菜确实很贵。但你可以去你们当地的城镇或城市的市场买定制的水果蔬菜，这些店往往比超市的便宜两倍。
有些食物是季节性的：柑橘在圣诞节前后会便宜一些。苹果一年四季都有，虽然有许多人认为2月底出现的苹果是最美味的存在，但一般在秋天中旬就会出现大量的苹果。
你可以吃鸡蛋！鸡蛋营养丰富。如果你想要用微波炉煮蛋，你可以先把鸡蛋放在一个微波杯里，然后在上面铺上一层保鲜膜，再刺几个小孔。把微波炉的功率调到20-30%，时间定到10-35s或者你喜欢的时间上。这是最节能（便宜）的煮鸡蛋的方法。
你可以吃香蕉：如果我只能选择一种水果的话，那我会勉强选择这个。因为香蕉是天然的即食食品，富含淀粉和微量营养素，并配有自己的包装。这是让你吃饱的同时并减少吃其他更贵的东西的最好方法了。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Don’t diss larger Marks & Spencer, Waitrose or even Sainsbury’s because they appear to be expensive shops. Large retailers know about the consumer perception and will fight to be as competitive as possible, so you might find unexpected bargains in a ‘posh’ store
Nutella is tasty, but expensive and not very nutritious. You would be far better off to buy an inexpensive, but decent peanut butter brand (Sunpat is OK, available in most stores). For the same amount of money as a Nutella jar you could add supermarket-branded ‘posh’ chocolate bars (￡1.50) or even buy their basic line (~40p). Better yet: with these tips we hope that you will never run hungry and use nutella as a treat instead.
corn flakes are not terribly nutritious, even if they are fortified. replace with porridge (porridge oats 45p for 1kg, full fat UHT milk 80p for 1L /soy milk (50p for 1L) and a dash of sugar (￡1 for 1kg))
vegetables: carrots are inexcusably cheap. Cabbage is also usually cheap. onions can be bought for several in a pack. these 3 veggies fill you up quite nicely and healthily. These are already the start of a kebab. yum. i’m peckish now. Swedes, turnips and celeriac improve the taste of most foods added to them. Learn to chop them finely.
Salads& lettuce are very expensive indeed. Bespoke greengrocerers in your town/city market tend to be 2x cheaper than the supermarket.
some foods are seasonal: citrus will be cheaper around Christmas. Apples come around the year, but coxes(considered the tastiest apple by many) tend to appear late February, others mid Autumn.
Eggs! eggs are very nutrient-dense. To cook an egg in a microwave, put the egg in a microwaveable cup and put some cling film on it with a piercing. Set the microwave on 20–30% power, 10–35s or till done as you like it. This is the most energy-efficient(cheap) way to cook an egg.
bananas: If I were only allowed to eat one fruit, this is the one i would reluctantly chose. Bananas are nature’s ready-made meal, packed with starch and micronutrients and come with their own package. Great way to fill you up and eat less of other more expensive things.
每个商店不一样，但一般在晚上或上午11点左右，店员会在这个时候推出折扣商品，你可以在这个时候采购，价格会便宜很多，但这主要看运气。有时候商店越大，碰到特价商品的机会就越大。
不要因为玛莎百货、维特罗斯超市、甚至森宝利超市的价格昂贵就贬低它们。因为一般大型的零售商都比较了解消费者的看法，所以他们会尽可能的争取顾客，所以你可能会在“豪华”的商店里找到意想不到的便宜好货。
Nutella巧克力酱味道就很不错，但价格昂贵，而且营养价值还不高。所以你可以买一个便宜的，但还不错的花生酱品牌（Sunpat就可以，在大多数的商店都能买到）。你只需要花费一个和Nutella巧克力酱一样多的钱，就能可以买到超市名牌的“豪华”巧克力棒了（只需要1.5英镑），你甚至可以买到他们的基础系列产品（大约要40便士）。这样做最大的好处就是：有了这些建议，我们希望你永远都不会感到饥饿，你们可以通过吃巧克力酱来填饱自己的肚子。
玉米片即使经过强化也不是很有营养。所以你可以替换成粥（1公斤的燕麦粥只要45便士，1升的全脂UHT牛奶要80便士，1升的豆奶要50便士），再加上少量的糖（1公斤的糖只要1英镑）。
你还可以购买蔬菜：胡萝卜简直不可思议得便宜，卷心菜通常也很便宜，洋葱可以一包买好几个。所以吃这三种蔬菜就可以让你吃的很好很健康了。瑞典菜、萝卜和芹菜可以改善大多数食物的味道，所以你可以学着把它们剁碎放到食物里。
沙拉和生菜确实很贵。但你可以去你们当地的城镇或城市的市场买定制的水果蔬菜，这些店往往比超市的便宜两倍。
有些食物是季节性的：柑橘在圣诞节前后会便宜一些。苹果一年四季都有，虽然有许多人认为2月底出现的苹果是最美味的存在，但一般在秋天中旬就会出现大量的苹果。
你可以吃鸡蛋！鸡蛋营养丰富。如果你想要用微波炉煮蛋，你可以先把鸡蛋放在一个微波杯里，然后在上面铺上一层保鲜膜，再刺几个小孔。把微波炉的功率调到20-30%，时间定到10-35s或者你喜欢的时间上。这是最节能（便宜）的煮鸡蛋的方法。
你可以吃香蕉：如果我只能选择一种水果的话，那我会勉强选择这个。因为香蕉是天然的即食食品，富含淀粉和微量营养素，并配有自己的包装。这是让你吃饱的同时并减少吃其他更贵的东西的最好方法了。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
You cannot generally afford ready-made fish on a very tight budget. Look for sardine tins instead.
As mentioned many times before: tins of fruit and veg! You do not need electricity to store them. Most are very cheap. UK invented tinned foods, and is one of the world leaders. Chopped tomatoes: 30p. Mushy peas: 50p large tin, petit pois: 35p, supermarket-branded beans in tomato sauce: 20p.
“junk” food: basic tortilla chips retail for 45p, crisps are cheaper per g in the large multi-pack buys.
Speaking about those kebabs, “tortilla” wraps of all kinds are 70–80p for a pack of 8. Somewhat less cost-effective than rice or even bread, but you get a nice edible wrap to pack your meal in.
consider replacing bread with rice. Rice sold in 10kg+ packs can be very cheap per 50g. Rice takes the flavour out of any sauce you may add to it. If you absolutely despise rice, porridge oats are extremely cheap, filling, and x10 better for you than corn flakes. I’m quite partial to a bowl of salty porridge with warm water myself.
If you use bread, try Britain’s lazy favourite: beans on toast, with some shaving of cheese and pepper. Toasting them makes them much better, but if no electricity is available, still enjoyable.
如果你的预算很紧张，买不起现成的鱼，你可以用沙丁鱼罐头来代替。
正如之前多次提到的：水果和蔬菜罐头！你甚至都不需要用电来储存它们，而且大多数的罐头都很便宜。英国发明了罐头食品，是世界领先者之一。切碎的西红柿只需要30便士、大罐的豌豆糊只需要50便士，小豌豆只需要35便士，超市品牌的番茄酱豆只需要20便士。
至于“垃圾”食品：玉米片基本的零售价为45便士，购买大包装的薯片更便宜。
说到那些烤肉串，各种玉米饼包装的价格是每包8个，每包70-80便士。这比米饭甚至面包的成本还要低一些，但你可以得到一个很好的可食用的包装来放你的饭菜。
你可以考虑用米饭来代替面包。10公斤以上包装的大米平均到每50克就会非常便宜。米饭能使你加进去的任何酱汁都没味道。如果你一点都不喜欢大米，那你可以选择燕麦粥，它也非常便宜，而且比玉米片更适合你。我自己也很喜欢喝一碗加了温水的咸粥。
如果你用的是面包，你可以试试英国人最喜欢的一种吃法：就是在烤吐司的时候在上面撒一些豆子，再加一些奶酪和胡椒粉，但如果没有电可以烤的话，这么做也能吃。
As mentioned many times before: tins of fruit and veg! You do not need electricity to store them. Most are very cheap. UK invented tinned foods, and is one of the world leaders. Chopped tomatoes: 30p. Mushy peas: 50p large tin, petit pois: 35p, supermarket-branded beans in tomato sauce: 20p.
“junk” food: basic tortilla chips retail for 45p, crisps are cheaper per g in the large multi-pack buys.
Speaking about those kebabs, “tortilla” wraps of all kinds are 70–80p for a pack of 8. Somewhat less cost-effective than rice or even bread, but you get a nice edible wrap to pack your meal in.
consider replacing bread with rice. Rice sold in 10kg+ packs can be very cheap per 50g. Rice takes the flavour out of any sauce you may add to it. If you absolutely despise rice, porridge oats are extremely cheap, filling, and x10 better for you than corn flakes. I’m quite partial to a bowl of salty porridge with warm water myself.
If you use bread, try Britain’s lazy favourite: beans on toast, with some shaving of cheese and pepper. Toasting them makes them much better, but if no electricity is available, still enjoyable.
如果你的预算很紧张，买不起现成的鱼，你可以用沙丁鱼罐头来代替。
正如之前多次提到的：水果和蔬菜罐头！你甚至都不需要用电来储存它们，而且大多数的罐头都很便宜。英国发明了罐头食品，是世界领先者之一。切碎的西红柿只需要30便士、大罐的豌豆糊只需要50便士，小豌豆只需要35便士，超市品牌的番茄酱豆只需要20便士。
至于“垃圾”食品：玉米片基本的零售价为45便士，购买大包装的薯片更便宜。
说到那些烤肉串，各种玉米饼包装的价格是每包8个，每包70-80便士。这比米饭甚至面包的成本还要低一些，但你可以得到一个很好的可食用的包装来放你的饭菜。
你可以考虑用米饭来代替面包。10公斤以上包装的大米平均到每50克就会非常便宜。米饭能使你加进去的任何酱汁都没味道。如果你一点都不喜欢大米，那你可以选择燕麦粥，它也非常便宜，而且比玉米片更适合你。我自己也很喜欢喝一碗加了温水的咸粥。
如果你用的是面包，你可以试试英国人最喜欢的一种吃法：就是在烤吐司的时候在上面撒一些豆子，再加一些奶酪和胡椒粉，但如果没有电可以烤的话，这么做也能吃。
olives also work marvelously with the above veggies. Sometimes you can find very large tins or oversized jars of olives, the whole family can add them to their food.
Buy meat in multi-deal offers. It is generally slightly cheaper if you go to the frozen section. Please avoid the meat from Aldi/Lidl/Asda, they all have been accused of dubious practices and will not get your money’s worth (too good to be true). Most people do not ‘need’ to eat meat >2 times per week, though meat can be a cheap source of protein: in particular chicken/lamb liver 50p serves 2 (do not eat too much of these)
Use generic brands as much as possible. Particularly with cosmetics and household chemicals. Cosmetics in UK are of exceptional quality. I swear by 1L bottle Tesco basics shampoo at 50p. Shampoo is essentially soap, so it can double as a shower gel, face or handwash. I have long curly hair, so I splurge on hair conditioner instead Garnier ￡2 for 400ml from discount shops like Home Bargains. Washing powder for clothes? You don’t need Ariel or Persil. Just get the cheapest supermarket-brand whose smell you can tolerate. In a pinch, buy colour detergent only, because detergent for whites have peroxides and cannot be used on coloured clothes. Cleaning around the house? Only 2 chemicals needed: thick bleach for most things (50p a bottle) and white vinegar for glass or steel surfaces (￡1 for 500–750ml from the pound shop). Bleach can be dilluted and placed in a dispenser (get a bathroom/kitchen cleaner ￡1 from any shop, then refill with 10-15% thick bleach and the rest water) Be careful with bleach if you have a small brother.
橄榄和上述蔬菜搭配起来也非常好吃。有时你可以找到非常大的橄榄罐头或超大的罐子，全家人都可以把它们放到他们的食物中。
你可以在有优惠活动的时候买肉。如果你去冷冻区买肉，通常会稍微便宜一点。你一定要避开买Aldi、Lidl和Asda的肉，因为这些肉的做法很可疑，这些肉不会让你的钱花的物有所值（因为好得难以置信）。大多数人不需要每周吃肉超过2次，尽管肉可以是一种廉价的蛋白质来源：特别是鸡肉、羊肝等，这些东西只需要50便士就可以买2份（但不要吃太多）。
尽可能的买一些通用品牌。特别是化妆品和日用品。英国的化妆品质量非常好，我发誓你只要用50便士就可以买到一瓶Tesco basics的洗发水。洗发水本质上就是肥皂，所以它可以兼作沐浴露、洗面奶或洗手液。我有一头长长的卷发，所以我在打折商店只用了2英镑就买到了400毫升的护发素。洗衣服要买的洗衣粉？你不需要买Ariel 或 Persil，你只需要买你能接受的最便宜的超市品牌就可以了。必要的时候，你只需要购买彩色洗涤剂就可以了，因为白色洗涤剂含有过氧化物，不能用于有颜色的衣服。如果你要打扫房间的话，你只需要买 2 种化学品就可以了：一种是适用于大多数物品的浓漂白剂（50便士一瓶），另一种是用于清洗玻璃或钢铁表面的白醋（在英国店里，只需要1英镑就可以买到500-750毫升的浓漂白剂）。你可以将漂白剂稀释并放入分配器中（你只需要花费1英镑就可以在任何一个商店里买到浴室或厨房的清洁剂，然后再在里面加入10%到15%的浓漂白剂和其他的水）。如果你家有小孩的话，要小心漂白剂别被他们误食了。
Buy meat in multi-deal offers. It is generally slightly cheaper if you go to the frozen section. Please avoid the meat from Aldi/Lidl/Asda, they all have been accused of dubious practices and will not get your money’s worth (too good to be true). Most people do not ‘need’ to eat meat >2 times per week, though meat can be a cheap source of protein: in particular chicken/lamb liver 50p serves 2 (do not eat too much of these)
Use generic brands as much as possible. Particularly with cosmetics and household chemicals. Cosmetics in UK are of exceptional quality. I swear by 1L bottle Tesco basics shampoo at 50p. Shampoo is essentially soap, so it can double as a shower gel, face or handwash. I have long curly hair, so I splurge on hair conditioner instead Garnier ￡2 for 400ml from discount shops like Home Bargains. Washing powder for clothes? You don’t need Ariel or Persil. Just get the cheapest supermarket-brand whose smell you can tolerate. In a pinch, buy colour detergent only, because detergent for whites have peroxides and cannot be used on coloured clothes. Cleaning around the house? Only 2 chemicals needed: thick bleach for most things (50p a bottle) and white vinegar for glass or steel surfaces (￡1 for 500–750ml from the pound shop). Bleach can be dilluted and placed in a dispenser (get a bathroom/kitchen cleaner ￡1 from any shop, then refill with 10-15% thick bleach and the rest water) Be careful with bleach if you have a small brother.
橄榄和上述蔬菜搭配起来也非常好吃。有时你可以找到非常大的橄榄罐头或超大的罐子，全家人都可以把它们放到他们的食物中。
你可以在有优惠活动的时候买肉。如果你去冷冻区买肉，通常会稍微便宜一点。你一定要避开买Aldi、Lidl和Asda的肉，因为这些肉的做法很可疑，这些肉不会让你的钱花的物有所值（因为好得难以置信）。大多数人不需要每周吃肉超过2次，尽管肉可以是一种廉价的蛋白质来源：特别是鸡肉、羊肝等，这些东西只需要50便士就可以买2份（但不要吃太多）。
尽可能的买一些通用品牌。特别是化妆品和日用品。英国的化妆品质量非常好，我发誓你只要用50便士就可以买到一瓶Tesco basics的洗发水。洗发水本质上就是肥皂，所以它可以兼作沐浴露、洗面奶或洗手液。我有一头长长的卷发，所以我在打折商店只用了2英镑就买到了400毫升的护发素。洗衣服要买的洗衣粉？你不需要买Ariel 或 Persil，你只需要买你能接受的最便宜的超市品牌就可以了。必要的时候，你只需要购买彩色洗涤剂就可以了，因为白色洗涤剂含有过氧化物，不能用于有颜色的衣服。如果你要打扫房间的话，你只需要买 2 种化学品就可以了：一种是适用于大多数物品的浓漂白剂（50便士一瓶），另一种是用于清洗玻璃或钢铁表面的白醋（在英国店里，只需要1英镑就可以买到500-750毫升的浓漂白剂）。你可以将漂白剂稀释并放入分配器中（你只需要花费1英镑就可以在任何一个商店里买到浴室或厨房的清洁剂，然后再在里面加入10%到15%的浓漂白剂和其他的水）。如果你家有小孩的话，要小心漂白剂别被他们误食了。
Buying in bulk is cheaper. There are often 2 for 1 or 3 for 2 offers. However, moderate your consumption.
reduce your household bills. It is possible to feel warm for less ￡ in the cold, poorly insulated English homes (specifically English as Scottish tenements tend to be made of stone).
Draft proof your windows, by adding draft excluders, silicone caulk, or even putting plastic curtains that completely cover the windows (polythene dust sheets from Poundland for instance) . Draft proof doors.
Switch off the radiators in rarely used rooms such as utility closets. Switch off the radiators in the living room, or switch them off in the bedroom and share the living space with everyone in the house during the day, if possible and convenient.
Spread around the timer settings of your gas boiler so you use no more than 3h of heating spread around the day. Leave the house and return just before bedtime. If you don’t have a job, you may stay in a public library. You will still have to pay ‘standing chargers’ even if you consume no energy (cca. 52p /day for both gas+ electricity).
批发采购更便宜一点，通常有买二送一或买三送二的情况。但是，你要适度消费。
要努力减少您的家庭开支。在寒冷、隔热效果差的英式住宅中（特别是苏格兰的住宅，因为苏格兰的住宅通常是用石头建造的），你只需要花更少的钱就能感受到温暖。
如果你想防止你的窗户漏风的话，你可以在你的窗户上添加防风罩，硅胶填缝剂，甚至可以用塑料窗帘完全覆盖住窗户（例如 Poundland 的聚乙烯防尘布），为您的窗户防风。
关掉房间里很少使用的散热器（如公用设施壁橱）。在可能和方便的情况下，你还可以关掉客厅里的暖气片，或者关掉卧室里的暖气片。你可以在白天的时候和家里人待在一个房间里，这样就可以把不用的房间里的暖气关掉了。
重新设置一下燃气锅炉的定时器设置，保证你一天的加热时间不会超过3个小时。因为你经常会在白天的时候离开家，直到晚上睡觉前才回家，如果一直开着暖气的话，就会很浪费。如果你没有工作，你可以待在公共图书馆里。如果你不设置一下燃气锅炉的定时器，即使您不消耗能源，您仍然需要支付“固定燃气”的费用（一般一天在天然气+电力上就要花费 52 便士）。
reduce your household bills. It is possible to feel warm for less ￡ in the cold, poorly insulated English homes (specifically English as Scottish tenements tend to be made of stone).
Draft proof your windows, by adding draft excluders, silicone caulk, or even putting plastic curtains that completely cover the windows (polythene dust sheets from Poundland for instance) . Draft proof doors.
Switch off the radiators in rarely used rooms such as utility closets. Switch off the radiators in the living room, or switch them off in the bedroom and share the living space with everyone in the house during the day, if possible and convenient.
Spread around the timer settings of your gas boiler so you use no more than 3h of heating spread around the day. Leave the house and return just before bedtime. If you don’t have a job, you may stay in a public library. You will still have to pay ‘standing chargers’ even if you consume no energy (cca. 52p /day for both gas+ electricity).
批发采购更便宜一点，通常有买二送一或买三送二的情况。但是，你要适度消费。
要努力减少您的家庭开支。在寒冷、隔热效果差的英式住宅中（特别是苏格兰的住宅，因为苏格兰的住宅通常是用石头建造的），你只需要花更少的钱就能感受到温暖。
如果你想防止你的窗户漏风的话，你可以在你的窗户上添加防风罩，硅胶填缝剂，甚至可以用塑料窗帘完全覆盖住窗户（例如 Poundland 的聚乙烯防尘布），为您的窗户防风。
关掉房间里很少使用的散热器（如公用设施壁橱）。在可能和方便的情况下，你还可以关掉客厅里的暖气片，或者关掉卧室里的暖气片。你可以在白天的时候和家里人待在一个房间里，这样就可以把不用的房间里的暖气关掉了。
重新设置一下燃气锅炉的定时器设置，保证你一天的加热时间不会超过3个小时。因为你经常会在白天的时候离开家，直到晚上睡觉前才回家，如果一直开着暖气的话，就会很浪费。如果你没有工作，你可以待在公共图书馆里。如果你不设置一下燃气锅炉的定时器，即使您不消耗能源，您仍然需要支付“固定燃气”的费用（一般一天在天然气+电力上就要花费 52 便士）。
Another clever way to deal with terrible British housing is to use a dehumidifier: a 2nd hand one with an energy efficient compressor (though usually loud-ish) go around ￡40. 18 degrees at 50% humidity is far more tolerable than 20 degrees at 95% humidity, which if done correctly, will save you money.
This is a whole different question, but I feel it is an important cost-cutting measure. Using this advice, I use 3x less gas than the previous tenant/inhabitant of my current place.
the alternative way is for members of your household to increase their income. Finding a better job is not easy. For most white-collar jobs, please follow Liz Ryan on Forbes/lixedIn, who will help the job seeker build their confidence.
It is quite possible to eat with ￡15/ wk per person, (maybe ￡20in London), though very careful attention to the budget is needed. I have been told by rough sleepers doing ￡7 per week, but that is very extreme (and below the international poverty line), and it is then an exercise in what to not eat. Since Nutella can be afforded, it doesn’t seem that bad from the outside.
另一个解决英国住房里面的问题的聪明方法就是使用除湿机：带有节能压缩机（尽管通常声音很大）的二手除湿机大约需要 40 英镑。在50%的湿度下，18 度远比 95% 湿度下的 20 度更容易忍受，如果你操作正确的话，这将会为您省下一大笔开支。
这是一个完全不同的问题，但我认为这是一项非常重要的成本削减措施。因为根据这个建议，我比我现在所住地方的前一个租户少用了 3 倍的天然气。
另一种方法就是增加家庭成员的收入。但找到一份更好的工作并不容易。如果你要找大多数白领的工作，你可以在福布斯或lixedIn 上关注 Liz Ryan，她会帮助求职者建立自信。
每人每周 在伙食费上只花费15 英镑（在伦敦可能是 20 英镑）是很有可能的，但需要非常注意预算。一些无家可归者告诉我，他们每周只有 7 英镑，但这种情况是非常极端的（而且低于国际的贫困线），所以他们经常不吃东西。但是由于可以负担得起Nutella，所以从外表上看它似乎并没有那么糟糕。
This is a whole different question, but I feel it is an important cost-cutting measure. Using this advice, I use 3x less gas than the previous tenant/inhabitant of my current place.
the alternative way is for members of your household to increase their income. Finding a better job is not easy. For most white-collar jobs, please follow Liz Ryan on Forbes/lixedIn, who will help the job seeker build their confidence.
It is quite possible to eat with ￡15/ wk per person, (maybe ￡20in London), though very careful attention to the budget is needed. I have been told by rough sleepers doing ￡7 per week, but that is very extreme (and below the international poverty line), and it is then an exercise in what to not eat. Since Nutella can be afforded, it doesn’t seem that bad from the outside.
另一个解决英国住房里面的问题的聪明方法就是使用除湿机：带有节能压缩机（尽管通常声音很大）的二手除湿机大约需要 40 英镑。在50%的湿度下，18 度远比 95% 湿度下的 20 度更容易忍受，如果你操作正确的话，这将会为您省下一大笔开支。
这是一个完全不同的问题，但我认为这是一项非常重要的成本削减措施。因为根据这个建议，我比我现在所住地方的前一个租户少用了 3 倍的天然气。
另一种方法就是增加家庭成员的收入。但找到一份更好的工作并不容易。如果你要找大多数白领的工作，你可以在福布斯或lixedIn 上关注 Liz Ryan，她会帮助求职者建立自信。
每人每周 在伙食费上只花费15 英镑（在伦敦可能是 20 英镑）是很有可能的，但需要非常注意预算。一些无家可归者告诉我，他们每周只有 7 英镑，但这种情况是非常极端的（而且低于国际的贫困线），所以他们经常不吃东西。但是由于可以负担得起Nutella，所以从外表上看它似乎并没有那么糟糕。
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