Saving Money $
Food costs are increasing, especially for fresh produce. This makes it more difficult to provide healthy meal choices if you are on a tight budget. The Healthy Food Healthy Planet Menu Planner has been designed with the aim of keeping meals affordable, easy to prepare and good for your health.
We have used the symbol “$” on each recipe to indicate if a recipe is:
- $ LOW COST
- $$ MODERATE COST
- $$$ HIGH COST
Nutrition Australia’s 10 Top Tips to help you make your food dollar stretch so you can choose and enjoy more healthy food options:
- Choose seasonal fruits and vegetables as they are usually better quality, more tasty and less expensive. Find a local fruit and vegetable market, such as the Farmer’s Markets or a roadside stall – this produce is usually fresher and cheaper
- Plan your meals ahead of time. Use this plan to write a shopping list, and keep to it. Impulse buying can blow the budget! Don’t shop on an empty stomach – if you are hungry you are likely to buy more
- Scan brochures and catalogues for specials and look for the cheapest supermarket
- Make a considered choice by comparing the price and convenience of fresh, frozen and canned foods
- Use slow cooking methods and marinating to allow you to choose cheaper cuts of meat and still enjoy a tender meat dish
- Add legumes or other grains (e.g. rice, pasta, quinoa, barley) to extend a small amount of lean meat
- Use herbs and spices to enhance flavours – adding your own is cheaper than buying foods with the herbs and spices already added
- When shopping, check the price per kilo and not cost per packet to determine the cheapest price
- Buy less “high fat and low nutrient dense” foods (e.g. chips, pastries)
- Swap store-bought meals for home-cooked meals: Better for your wallet AND your waistline!
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Example: Curry and Rice – Butter Chicken Bought Butter Chicken Average = $17.90 per person, Homemade Butter Chicken Average = $3.14 per serve, (This comparison was made using large grocery and restaurant chains) |
