Health for your wealth: healthy eating on a budget

The rising cost of living is affecting everyone, so it’s no surprise that the grocery food budget is one area people are trying to curb their spending.

Soraya DiNuzzo and Lilly Bisshop Campbell, both Accredited Practising Dietitians working clinically at The Prince Charles Hospital, claim that nutritious food can be affordable with a little planning and food swapping.

“There’s a common misconception that healthy food has to be more expensive however it’s possible to eat healthily on a budget,” Soraya said.

Read Lilly and Soraya’s top tips.

Tips for the grocery store:

• Plan meals in advance by creating a shopping list.
• Stick to this and only go down the aisles you need to avoid excess spending on non-essentials.
• Consider purchasing generic brand items as these are usually nutritionally equivalent to the big name brands.
• Frozen and tinned fruit and vegetables are just as nutritious compared to fresh options. These options are convenient and often budget friendly. They also keep for longer which reduces the likelihood they’ll go off before you get to them.
• Buy in-season fruit and vegetables as these are often cheaper.
• Many supermarkets have a section of imperfect or ‘ugly’ produce at a reduced price. This is an easy way to save some cash without compromising on nutrition.

Go meat free:

• Try swapping a meat-based meal to a cheaper, plant-based protein once or twice a week (e.g. “Meat free Mondays”).
• Try swapping mince for tinned lentils in spaghetti bolognaise or a tin of chickpeas for chicken in a curry.

Cook in bulk:

• Cooking in bulk and freezing for later can save both money and time. Remember to label containers and ensure they’re reheated thoroughly before eating.

Reinvigorate leftovers and reduce food waste:

• Your supermarket bill and food waste can also be cut down by using up leftovers. Consider creative ways to use them the next day – e.g. make vegetables into a quiche or use cooked meats in sandwiches or pasta bake.
• Online resources such as Oz Harvest and Love Food Hate Waste have recipes and tips to inspire people to turn commonly wasted ingredients into tasty meals and snacks.

Further information and resources for cost saving meal tips.