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Healthy Eating On A Budget

There is a common misconception that healthy eating is expensive. This doesn’t have to be the case. There are many ways you can save money whilst also eating a healthy, balanced diet. Try the following practical tips, they’ll help you save on your shopping bill and eat healthily at the same time! Healthy Eating On A Budget Fact Sheet

Smart Shopping
  • Prepare a shopping list and stick to it
  • Plan meals and snacks for the coming week
  • Make changes to accommodate in-store specials
  • Shop on a full stomach as you buy more food when you’re hungry
  • Bulk buy non-perishable items such as rice and pasta
  • Bulk buy quantities of meat and freeze
  • Choose products that are on special or reduced items
  • Shop around e.g. your local butcher may have cheaper meat and farmers/growers markets may have cheaper (and fresher) fruit and vegetables
  • Purchase fresh fruit and vegetables when they are in season as they are generally less expensive and of better quality
  • Take advantage of unit pricing, bulk products are not always cheaper so compare the unit price
  • Limit your purchase of “extra” foods such as cakes, biscuits, chips, soft drinks and desserts as they have limited nutritional benefits and are often packed with kilojoules

Healthy Eating On A Budget Fact Sheet

Meal Ideas
  • Plan meals in advance
  • Avoid buying takeaways as they are generally more expensive
  • Plan meals around your vegies Lettuce goes off much quicker than broccoli, so plan to have salads with your meals on the days immediately following your shop
  • Base meals and snacks on low GI carbohydrate foods, such as grainy bread, Basmati or Doongara rice and pasta as they are an affordable source of energy and nutrients
  • Add inexpensive vegetables to meat-based dishes to decrease the cost and extend the recipe
  • Add legumes (e.g. chick peas, lentils, kidney beans, butter beans) to meat- based dishes to decrease the cost and extend the recipe
  • Canned or dried lentils (follow on-pack directions) can be added to mince dishes, such as bolognaise and chilli con carne
  • Tofu can be an inexpensive protein food for the whole family – use firm tofu to replace meat in stirfrys, curries or even on the BBQ
  • Frozen vegetables have a much longer shelf life than fresh vegetables, are just as nutritious as “fresh” vegetable, they are generally less expensive and of better quality
  • Avoid buying meals out of the home – cook in bulk and freeze some leftovers to reheat for a quick lunch or dinner throughout the busy week

 Healthy Eating On A Budget Fact Sheet

Storage Tips
  • Store fruit separately at room temperature
  • If some fruits are ripening quicker than others, store them separately, this will prevent the rest of the fruit ripening too quickly
  • When fruit ripens place it, unwashed, into the fridge
  • Keep vegetables products intact
  • Store green, leafy and salad vegetables unwashed in the fridge in a crisper or vented plastic bag
  • Store onions, potatoes and garlic in a cool, dark, dry and well-ventilated place
  • Store bread in the fridge or freezer to prevent it going stale or mouldy
  • Label and then freeze leftovers – be sure to add the date

This fact sheet contains general information. Please consult your healthcare professional for specific advice for your personal situation.