The average UK household is spending nearly £119 per week on food shopping, amounting to more than £6,000 per year. For families with children, the cost can increase to £170 weekly. Rising costs mean that 61 per cent of people in the UK claim they’ve had to cut back. In a new series, The i Paper asks families how they manage their weekly budget.
This week, we hear from Annelie, a 39-year-old from Malmö in Sweden. She moved to Kent with her British husband five years ago for his work and still brings in Scandinavian ideologies to their mealtimes as best she can. Here she explains why. She’s currently studying for a nutrition qualification and shares her meals and ideas on Instagram .
We live with our kids who are seven and three. We definitely have a mixture of both cultures, but I’m the cook in the house, so I decide most of the food we eat, and I bring a lot of things from Sweden, not only in the dishes but in how we eat together.
How to be more grateful for daily life in five easy steps
The world feels like a difficult place at the moment, and it can feel very hard sometimes to find things to be thankful for; when we are overwhelmed, we have less capacity to notice and reflect on the good things. Yet, ironically, proactively cultivating gratitude is one of the things that can actually help us feel less stressed.
NHS GP dR RADHA
The science
Research has shown that feeling or expressing thanks can actually alter our brain.
- The balance of neurotransmitters change; more serotonin and dopamine (feel good chemicals) are produced.
- This can be long lasting if we make gratitude a regular habit.
- We also get a decrease in our cortisol (stress hormone) levels which helps lower anxiety.
- Being grateful can strengthen the nerve pathways which triggers positive emotion.
How can we build gratitude?
Change your words
Instead of seeing something as a problem, try to see the opportunities within it.
Our brains are very receptive and what we read or write can alter our emotional system.
Express it
This will not only make you feel good, but you will also get a positive response from others.
How can we build gratitude?
Notice more
Throughout your day, try to notice all the things that are going well; has someone opened a door for you, or smiled?
The basics
By being thankful for the small things every day, we are far more likely to be and stay healthy so that we can enjoy them.
What to do
Gratitude can lead to feelings of optimism, lower our blood pressure, and improve sleep quality.
- Write down what potential good aspects there are to the things you don’t feel like doing, or even what could be worse about it.
- Spend a few minutes writing down three things that you are looking forward to that day, or the good things that have happened to you that day.
- Say thank you to yourself for the things you have achieved, or managed to get through and changed that day.
Sales of battery
electric vehicles hit a record high last year.
Starts at £22,995 for the smaller battery
Available with either a 40kWh battery or a larger 52kWh pack, that offers almost 255 miles, the latest, retro-inspired Renault 5 is both a joy to behold and a hoot to drive.
The interior has been lavished with a level of detail that’s typically reserved for more expensive cars.
4 min read
A champion of EV efficiency
It offers a remarkable 491 mile range on a single charge from the 85kWh battery.
It is a technological masterclass inside with the ability to option screens that span the entire width of the dashboard, including an optional display for the front passenger.
Priced from £37,400
2 min read
It’s a lot of money to part with, but this is arguably all the car you will ever need.
The £89,000 Macan is a premium SUV that somehow manages to blend Porsche’s reputation for dynamics and sporty driving with everyday practicality.
The 95kWh batteries can go from 10 to 80 per cent in as little as 21 minutes from the fastest public charging outlets.
With the business class-style six seat configuration costing a staggering £76,995, it is by far the most expensive Kia ever made, but it backs up its financial demands with a suite of genuinely useful and impressive onboard technology.
It’s fast, goes a long way between stops and charges relatively quickly but the interior is bland, the onboard technology is infuriating and the experience is devoid of emotion.
All of its gadgetry can’t disguise the fact that performance is weak, even for a typically zippy EV, the ride is fussy at slower speeds and it’s not in the least bit enjoyable to drive on a country road.
- While good value (prices start at £17,935) for the 200-mile max range, there are more interesting options from Hyundai, Citroen and Renault for similar money.
- It attempts to wow with tech, much of which hinders, rather than helps.
- There’s no tangible benefit over mounting your phone to the dash.
- Simply an average driving experience, adequate range and slow charging speeds.
2 min read
The kitchen gadgets under £25
Victorinox paring knife
It’s comfortable to hold, with a point sharp enough for scoring pastry.
ProCook cast iron pan
For unbeatable searing and heat-retention, cast iron is the top choice.
Tesco chopping board
Priced at just £22, I’ve yet to find another board that matches it for sheer value and quality.
The kitchen gadgets under £25
Pyrex jug
It is the perfect vessel for blending smooth sauces, melting butter, or warming stock. It won’t stain like plastic and the red measurements never fade.
Salter scales
“I’ve had my slim little set of Salter Disc Scales for over a decade, and I’m delighted to see they are still made to exactly the same reliable design today.”
Microplane grater
It uses photo-etched stainless steel teeth that stay razor-sharp for a decade, something the lookalike copycats simply can’t match.
Braun hand-held blender
It’s an essential for everything from making velvety soup to getting the lumps out of white sauce.
Bodum cafetiere
As well as delivering great results, cafetieres are easy to clean and there’s no ongoing filter paper costs or pod recycling to deal with.
5 min read
The kitchen gadgets under £25
Oxo peeler
What truly sets it apart is the chunky, rubberised handle that absorbs pressure and stays completely non-slip, even if your hands are wet. It is inexpensive and incredibly durable.
Falcon pie dish
Made by fusing porcelain onto heavy-gauge steel for smooth durability, it is dishwasher, freezer, hob, air-fryer and oven-safe.
The golden rules for a happy, secure relationship
Psychiatrist and neuroscientist Dr Amir Levine, author of bestselling book , explains why we behave the way we do in love.
Golden rules for happy relationships
Start with your own behaviours
The foundation of a secure, connected life is being what I call CARRP: that means being consistent, available, responsive, reliable and predictable. All of these qualities can be enacted in small gestures every day.
Express your needs
People need consistency and connection to feel safe. This is not, ‘You hurt my feelings by never replying to me’, it’s more ‘this is the kind of contact that helps me feel secure’.
Golden rules for happy relationships
The appendix ‘inflammation’ rule
If a relationship repeatedly inflames your nervous system, you need to disengage and deprioritise it.
Lean on community
You don’t need hundreds of friends. You need people and places that regularly remind you that you belong.
Stop blaming childhood
Humans are much more complicated than: ‘this happened to you, therefore you are doomed to be anxious’.
Reach for a
secure script
When something unsettles you in a relationship, your first reaction is not always the most accurate one.
If you’re anxious, your brain may jump very quickly to: ‘this is the beginning of the end’. If you’re avoidant, your brain may say: ‘this person wants too much from me, I need to get away’. So one very practical thing you can always do is pause and ask: ‘What would a secure person do here?’
Loneliness elsewhere
When people talk about loneliness, they often assume it means you don’t have enough people in your life. But you can be surrounded by people and still feel lonely if those relationships leave you feeling excluded, ignored or disconnected.
What to do
- Build a community that works for your temperament and gives you regular, reliable moments of connection.
- You can still be kind to people while not treating them as someone who belongs in your inner circle.
- Explain what you need. Sometimes people simply don’t realise how you are experiencing them.
- Check in with people: does this person actually feel that I’m reliable? Do they experience me as predictable? That’s the only way that you can start to become more secure.
Do some foods leave
you feeling hungry rather than satiated? Experts say there are…
Foods that leave you hungrier
A bowl of cereal and glass of orange juice
More refined cereals are digested quickly, and fruit juice, whilst one of your five-a-day, contains less fibre than whole fruit. This might mean you find yourself hungry again within 1-2 hours of eating this breakfast.
Swap the orange juice for a whole orange, the cereal for oats and milk or serve it with Greek yoghurt or a boiled egg. This would increase the fibre and protein content; two nutrients strongly linked with fullness.
Foods that leave you hungrier
These pastries are made primarily from refined flour and butter, and are relatively low in protein and fibre.
Toast and jam
Shop-bought packs can contain a lot of white rice, which is digested quickly, and the protein content is often modest.
Foods that leave you hungrier
Vegetable soup
On its own, it is often very low in protein and calories, so hunger can return quickly.
Unless it’s loaded with veggies, it’s probably pretty low in fibre.
Liquids are generally less filling as they require little chewing which may not trigger satiety signals.
Foods that leave you hungrier
Snack bars
They are ideal for a quick pick-me-up, but if reducing hunger is what you’re after, it’d be better to swap it out.
Low-fat yoghurt
A full-fat plain Greek yoghurt with berries and seeds tends to be much more filling due to the protein, fat and fibre.
On an empty stomach, it can actually increase your appetite.
What to eat instead
Instead of thinking about avoiding foods, think about what you can add to them.
- Add beans, lentils or shredded chicken to your vegetable soup and pasta.
- Thicken your smoothies with Greek yoghurt, chia seeds and oats.
- Apple slices with peanut butter, yogurt with berries and hummus with oat biscuits are better snack options than a pre-made snack bar.
- Have alcohol alongside a balanced meal containing protein and fibre.
How to age well
without pain
Will Harlow, a physiotherapist
for the over-50s and author of Independence for Life, shares
the key signs you’re ageing
badly – and what to do about it.
How to know
Ageing well is maintaining the ability to do what you want you want for as long as you want without needing help. Everyone is talking about longevity but what’s the point in living longer if the last decade is painful and you’re [totally] reliant on people?”
The signs to look out for
- The most obvious early warning sign of bad ageing is pain says Harlow.
- Another is losing confidence in doing daily tasks, which can quickly lead to a lack of independence.
- One call Harlow often receives is people calling after having a fall and struggling to get up.
4 min read
How to age without pain
Not just stopping
When people retire, they often put their feet up and stop. Your body really is use it or lose it.
Throughout our entire lives, Harlow says we need between seven and nine hours of sleep.
Social isolation
The lack of connection can increase the risk of premature death by
as much as 29 per cent.
Strength training
It really is the proxy for
overall independence.
The more muscle mass you have, the less chance of heart disease, diabetes, falls and even anxiety, depression and dementia.
The brain can be linked to muscle mass too, Harlow says. It’s not just about being able to lift things. It gives you more energy, better sleep and you’ll look and feel better.
How to age without pain
Daily habits
Do short bursts of exercise, between 30 and 60 seconds, in otherwise dead time during the day.
Stretch in bed
Take joints through a full range of motion for five minutes to loosen it before getting up.
Don’t crash diet
How to age without pain
Harlow advises 1.6 grams per kilogram of body weight to stop muscle loss alongside resistance training.
Don’t wait
Harlow finds that many patients put off making a change to their lifestyle until their lives are consumed by pain.
For most people, it’s about reducing the number of times per week you’re exercising, not reducing intensity.
The three ageing tests to do
- Lie completely flat on the floor and get back up to a standing position using any technique. This should take less than 10 seconds.
See how many times you can sit on the chair and stand back up again in 30 seconds. Men should be aiming for more than 14 times and women 12.
The single-leg stand, which involves standing on one leg and balancing for 10 seconds. Everyone should be able to do that and for those under 65, Harlow asks them to do it with their eyes closed.
Despite the job market hiring fewer entry-level roles, employers are still looking for grads…
But you should be prepared to keep an open mind.
We’ve compiled the sectors hiring graduate roles, what degree is required, and what they pay.
The degrees to choose for a career
Hiring in the UK could
finally be on the up
47%
of employers offered entry-level
positions from July.
That is up nearly 15 per cent from the same period last year.
700,000
But graduate unemployment rose to six per cent in 2025 and 700,000 jobless graduates were claiming benefits.
Finance and insurance
- Around 42 per cent of UK finance and insurance employers say they will be open to graduate roles this summer.
- Business loan company Portman Finance Group has taken on 50 graduates over the past four years.
Portman graduates start on £36,000 for the two-year programme and the education you need to apply is a minimum “ABB” of A-levels, and a 2:1 or above university degree. But not in a specific subject.
Trade and logistics
What makes it particularly rewarding is that there’s always something to learn.
Nearly half (47 per cent) of trade and logistics companies will be giving graduates a go this year.
Salaries start at £30,000 with an uncapped bonus, rising to £50,000 plus a company car as a senior account partner.
Technology and IT
More than half (52 per cent) of UK tech and IT firms are actively looking for graduates.
Successful entry-level candidates can earn a basic salary of up to £35,000, with the opportunity to triple that within their first three years of working.
4 min read
Public sector, health
and social services
46 per cent of public sector, health and social services organisations are also ready to take graduates, according to a survey by Manpower.
- For example, Police Now runs a graduate programme into policing. They recruit graduates from any degree field, as long as they achieve a 2:2 or above. Starting salaries range from £31,164 to £42,210 depending on location and rising each year.
Can we treat guests without blowing our budget?
According to Waitrose, a dinner party revival is underway led by younger people trying to reduce the cost of getting together.
Always have bread
People will feast on the
ELLA RISBRIDGER, AUTHOR OF THE KITCHEN BOOK – GOOD FOOD FOR EVERY DAY
bread, and then need less fish/steak/expensive whatever. All small plates restaurants know this: this is why the first thing on the menu is always artisan bread and butter.
Use vegetables as centrepieces
Add pantry items
Graham’s recipes include a braised cabbage with a preserved lemon sauce, a roast cauliflower with saffron, and harrisa roast carrots with mango labneh.
How to host on a budget
Improve the everyday
Guests will always appreciate a stellar interpretation of the ordinary. Think lasagna or curry.
Cooking dinner for your guests is spoiling them – you’re being generous with your time, your effort, and your home. So don’t feel the need to go overboard elsewhere.
Ask for help
Ask friends to bring a contribution, be it a nibble or a pudding.
Big platter energy
[Presentation] can be the key to elevating something . Spaghetti and tomato sauce suddenly looks like a feast when tumbled on a lovely big plate, dressed with olive oil and parmesan and placed in the middle of the table.
Food writer and editor Eleanor Steafel
How to host on a budget
Taco party
Have one expensive filling, like shredded chicken, and two cheaper options, like refried beans, says Ella Risbridger.
Shop-bought ice cream is so easily zhuzhed up with the help of handy toppings, says Eleanor Steafel.
Attitudes towards food differ in general, but there’s a lot I’ve noticed since moving over to the UK, especially since my eldest has started school and I see the culture around kids’ food. The main thing that surprised me is the divide between food for adults and children; there’s a kids’ version and an adult version of every meal. Even in people’s homes, they’ll make a separate dinner for the children. That happens a lot less in Sweden; it’s more common to eat together, with everybody eating the same meal.
I use a few different supermarkets but my main shops are Sainsbury’s or Tesco. I go to Lidl for the things I can’t find in the supermarkets, like organic pork or Swedish products. I order from Ocado every other month in bulk. I have a monthly budget of £675, but that also includes household items like washing up liquid, toilet paper, dishwasher tablets and anything to do with the house.
I usually make a plan on a Sunday and do a weekly online shop that I collect. I sometimes do a top-up shop in the middle of the week. I always buy broccoli, potatoes and whatever vegetable is in season; right now we have cabbage. We also buy raw vegetables because the kids love peppers, carrots, cucumbers and tomatoes, and we always get Greek yoghurt.
I make overnight oats and that’s pretty much what we have for breakfast every day. I just make one breakfast for everybody in the family and we’ll have our oats with an apple on top with cinnamon and peanut butter, or berries. In the winter time we typically have more porridge.
The children have a mixture of packed lunches and school dinners. My youngest one (who goes to preschool) has a packed lunch every day he goes in and my eldest will have a packed lunch three days a week. Lunch boxes are very simple and often I make the same thing. It may seem pretty boring, and I see a lot of people posting themselves making a whole new lunch for their child every single day, but I like repetition as it keeps it easy; a cheese sandwich with wholemeal bread. On the side they have a variety of raw vegetables like carrots, peppers and maybe olives. Then they have either a piece fruit or a Greek yoghurt with some berries on too.
When it comes to my own lunches I’ll often make a base at the beginning of the week that I can use for everything. Throughout the summer, I made a base of grains, cabbage and beans, and I would have that for lunch every day and I would use different toppings depending on what I had at hand. Sometimes that would be cottage cheese, grilled chicken or avocado.
I was very surprised by the fact that dessert is served in school after every single lunch. That’s a big difference. In Sweden, you’d never have a dessert at lunchtime, especially not for children, and you certainly wouldn’t find that in schools. It’s something that isn’t necessary, as it just adds extra sugar to their diet. I’m all for having desserts that are fresh fruit and things like that, but not a sugary treat. I just don’t see any reason, or any benefit, to doing that.
Processed food is more the default in the UK than it is in Sweden. It’s surprising how common it is to give ultra-processed packaged snacks to kids, even sweets, in the playground for pick-up after school. I’ve had a lot of comments about what I give my kids. If I give them a carrot while we’re out, a lot of people will comment and say, “Oh, you’re so good”, or, “You’re so healthy”, but that’s just normal to me. In Sweden, sweets are saved for special occasions or the weekend. There’s even a tradition in Sweden called Saturday sweets, and that’s when there’s a specific day when you would go to the shops and get some sweets for the kids.
For dinner, we often have a one-pan pasta with broccoli, sausage, courgettes and peas and wholewheat pasta. That’s just a quick and easy dinner. You can get some really good sausages now that are less processed and nitrate-free, which are a healthier option. There’s the brand Finnebrogue, which is really good. They also do nitrate-free bacon and Waitrose do their own nitrate-free bacon now. Also, if you want to buy ham to put on sandwiches, there are a few different ones. Bearfield’s do nitrate-free options. Those are the typical ones I would go for when it comes to meat.
We also have salmon burgers quite often because I find that’s an easy way to get the kids to eat fish. I make Swedish meatballs too, and also homemade pizzas or oven-roasted veggies with grilled chicken.
There’s not a very good selection of really dark rye bread in the UK, so that’s actually something that my family often brings over when they come to visit. I also make a lot of my own bread because I like to make sourdough with wholewheat.
We place some of the responsibility on the kids when it comes to feeding. I wouldn’t say my eldest son is a fussy eater, and I think a lot of that is because he’s used to having adult foods and also the exposure over time of just being offered a variety of different things. If I make dinner and he doesn’t want to eat any of it, that’s his responsibility in a way; it’s up to him to make sure that he feels full. Obviously, I don’t put something in front of him that I know he absolutely doesn’t like; I always make sure there is something that I know they will eat included in the dinner.
There is also a lot of talk about healthy eating being expensive, and I completely understand that prices have gone up on food, but there are a lot of really healthy foods that are actually really cheap, like the pasta dish. I think sometimes people get into the habit of continuing to buy the same things they’ve always bought and they miss that there are other healthier and cheaper options.
When we go out, either for a day out or if we’re travelling, even flying somewhere, I always pack food to take with us because I find it very expensive and also I’m not really keen to pay that amount of money for what I often find to be disappointing. The quality of what you get or the nutrition that you get for your money is not worth it and doesn’t make me feel that good. I’ll be hungry quickly again. I want something that’s really filling and that we’re all going to like so it’s easier for me to just pack it and bring it with us and it’s cheaper.
A Swedish philosophy that I grew up with and that I like to apply to our eating habits in general is “lagom”, which means “just the right amount”. If you look at your diet in general and apply that then there is room to enjoy things without overdoing anything.
I want my kids to be healthy and grow and learn now that they’re small, but I also think that the habits we form when we are little can stick with us for the rest of our lives. Their diets are one of the most important gifts I can give them as they grow and build their own lives and have their own kids.