Narelle Lampard offers a few suggestions to ease the pain of grocery bills while continuing to eat a healthy, balanced diet.
Living expenses have been rising rapidly over the past year. Housing costs, fuel prices, energy bills and the amount we spend at the supermarket have all increased. Even if your food budget is limited, you should still be able to eat a healthy diet to help manage your diabetes. Why not stretch your dollar further at the checkout while continuing to enjoy eating plenty of healthy meals?
Cook at home
Cutting down on take-away foods or eating out can make a big difference to your budget. Prepare your own meals and snacks. If you have to work away from home, bring a packed lunch. When cooking at home, try substituting cheaper ingredients and cooking bulk – you can always freeze what you don’t use straightaway. Eating is often a social activity, but you could try arranging get-togethers that aren’t around a café table. Catch up with friends for a walk in the park or along the beach, instead of meeting them at a restaurant.
Make a weekly plan
Planning your meals and snacks for the week can also ease the strain on your wallet. Checking what food you already have in your fridge, freezer and pantry is a good start and it might help to get into a food shopping routine, for example once a week on a set day, rather than just rushing out to the shops to grab ingredients when needed. Avoiding the last-minute dash to the shops before dinner can stop you spending cash on things you don’t need.
Be a wise shopper
Everyone knows it’s easier to spend money on groceries if you shop when you are hungry. To resist impulse purchases, write a shopping list and stick to it! Online ordering can also help here, as you’ll tend only to search for things you want, without being exposed to other temptations. Look for specials – check the junk mail or websites – and don’t be afraid to buy generic or home brand items. There’s often little difference in quality.
Other cheaper options include marked down items or items approaching their best before date. You could also try the discounted imperfect or flawed fruits and vegetables.
Make sure to check out the unit pricing to find the cheapest option – compare price per kilo or per 100g – and remember that buying items in bulk generally works out cheaper. Also remember that items at eye level will be more expensive, so look at the bottom and top shelves. Avoid taking kids and family members who might nag you to buy foods you don’t need.
Speaking of needs, try to spend most of your money on the five main food groups and limit discretionary foods or treats.
Make budget-friendly and healthy food choices
You don’t have to choose between being budget-conscious and health-focused. Buying vegetables and fruits that are in season is an easy way to ensure you’re getting food that is fresh and (being plentiful) and affordable. But buying fresh isn’t the only way to eat healthily – frozen or canned vegies and fruit can be just as nutritious and often cheaper. You can also try using frozen canned fish (tuna, salmon, sardines).
Cutting down on meat can be good for your health and your wallet, so experiment with using legumes instead of meat and try using eggs as a cheaper protein source. If you’re a dedicated carnivore, use cheaper cuts of meat for casseroles, stews, curries and soups.
Avoid pre-prepared foods such as grated cheese and pre-cut vegetables – they often involve more processing and packaging and are always more expensive. Substituting tap water, tea and coffee for canned and bottled drinks can help reduce spending and sugar intake. Finally, use wholemeal, multigrain and brown versions of bread, crackers, rice and pasta. They’re usually better for you but no more costly.
Reduce food wastage
Checking what you already have in your fridge, freezer and pantry to use can help cut down on waste, as can saving leftovers to use in the next couple of days. Making a regular inventory and keeping an eye on the use-by and best-before dates will also help – remember you can use the older vegetables in your fridge to make a soup.
Other ways to cut down on waste include cutting back on individually pre-packaged snacks such as chips, muesli bars and ice-creams. And don’t forget that limiting portion sizes can be good for your waist and your budget!
Keep it local
Looking for local WA-grown produce can be a good way of avoiding a hefty price tag, particularly if you check out your local farmers markets. You could also share produce with friends, family and neighbours to spread costs around and buy in bulk. If you have a garden (or even just a bit of outdoor space), you could try growing your own fruit, vegetables and herbs.
Don’t go hungry
Eating well and good nutrition are important for your overall health and being able to manage diabetes. Seek assistance if you need it. Call the Foodbank WA on 9258 9277 or Emergency Relief and Food Access Service on 1800 979 777.
