If you are one of the many people where money can be tight or you just want to know ways to save money, try following these handy tips to be able to be able to eat well while saving a few dollars at the same time.
Have you ever had to live off two minute noodles? While it is a cheap option it is not a fantastic and balanced choice for your body. There are ways to be savvy about saving and still meeting the health needs of your body.
Where to start:
- PLAN AHEAD:
It is true what is said if you don’t plan ahead you are planning to fail. Doing your homework on the sales and specials at your local supermarkets and grocery shops can pay off. Checking the original price is important to know if you are getting an actual bargain, this is usually said in the pamphlet or under the savings tag on the shelf. Comparing the cost of the same products in different supermarkets is also an important first step.
- SUPERMARKETS OVER CONVINIENT STORES
Supermarkets like Aldi, Coles and Woolies have big buying power and are in constant competition with each other to get you into their doors. Convenient stores or small local supermarkets do not have this buying power and prices tend to be significantly higher on products.
Product Choice:
- NO NAME OR HOMEBRAND
Selecting the no name or home brand product means you are not paying for the fancy packaging and can definitely save you at the checkout.
- CHECK THE UNIT PRICE
When selecting the most value for money size check out the per unit price e.g. per 100g. This can usually be found on the label of the price of the item, or you may need to bring your brain (or calculator) to work out the value of different sizes.
- SELECT IN SEASON
In season fresh produce will be cheaper and by eating in season you are also adding more variety in your diet over the year which has benefits to your health.
- NAKED FOOD
Most often, the less processed the food the cheaper it will be, such as a whole block of cheese will be cheaper than shredded, uncooked pasta will be cheaper than prepared from the deli or a salad made from individual ingredients will cost less than a pre-packaged salad from the fresh food isle.
- FROZEN IS FINE
Frozen vegetables can sometimes have more nutrients than fresh produce because of the way fresh produce is stored. Frozen can also mean you can buy larger bags, select only what you need and store the rest for a longer time than fresh.
- PROTEIN CHOICE
Eggs a much cheaper option to meat and are an incredibly healthy protein to base your meals around. They can be used in so many ways from boiled, to omelettes, to frittatas, to use in salads and sandwiches. Another savvy protein choice are legumes which are not only cheaper but recommended to be eaten to reduce the risk of cancers which red and processed meats increase your risk of such as colorectal cancer! Try adding beans to make a minestrone soup, baked beans for breakfast or into pasta sauces.
- STICK TO THE LIST!!!
There is no point preparing a well budgeted list then blowing out on all the items that the supermarket wants you to buy. This includes the sometimes food (or junk foods) which may seems like good value but will provide you with lots of energy but not much value for your body’s health.
Food Prep:
- LEFTOVERS
Buy a large cut of meat or the whole animal like a whole chicken and plan to use leftovers the next day e.g. roast chicken for dinner made into roast chicken sandwiches, stir fry or salad the next day.
- TAP WATER OVER BOTTLED
Tap water is not only free but a good source of fluoride to keep your teeth healthy.
It always feels good to not only save money but your health as well, so try planning ahead, selecting the best product and preparing for success!
Reference:
Canada Do. Eating Well While Spending Less [handout]. Canada: Dietitians Association of Australia; 2009 [updated 04/05/2009; cited 2017 01/01/2017]. Available from: http://www.pennutrition.com/viewhandout.aspx?Portal=UbSe&id=JMbnWgY=&PreviewHandout=bA==.
