How do you Eat Well For Less?
Photo by the blowup on Unsplash
With food prices ever on the increase, combined with all the uncertainties that 2020 has had to offer, trying to eat well while sticking to a tight food budget, can often seem like a daunting or even impossible task. So how can you still eat nutritious and healthy food, while not breaking the bank?
Create a budget
It might sound simple but the real trick is sticking to it!
Schedule some time to sit down and work out how much you plan to spend on food each week. That includes any food or drink that you purchase from a supermarket, local market, dairy, café or restaurant.
If you’re not sure where to start, look to the Otago University Annual Food Cost Survey for guidance. This survey estimates how much families or individuals need to spend to meet their nutritional needs. The costs are calculated assuming mostly home preparation of meals and dishes, and that food is purchased from supermarkets.
Plan ahead!
Being organised is key to helping you to achieve your savings goals. Each week, spend some time thinking about what meals and snacks you will have during the week ahead.
By spending a few minutes planning your weekly ‘menu’, you will not only save more money by not buying items you don’t need but, chances are, you’ll eat better too.
If you always have the right meal ingredients at home, you’re also less likely to fall into the ‘5pm panic’, where you can’t think of what to cook and are left calling for takeaways.
Write a shopping list
It sounds simple but how many of us actually write a list......and stick to it?!
Using your new menu and meal plan, write your shopping list, including all the ingredients you will need.
Make sure you check what food you already have at home (whether it’s in your pantry, fridge or freezer) to avoid any double-ups - especially when it comes to fresh foods, which won’t ‘keep’
Ensure you have included any snacks you may need in addition to the meal ingredients you will need.
The next trick is sticking to your grocery list!!
Shop online
Hands up if you have gone into a supermarket only wanting bread and milk but have come out with bread and milk + a whole lot of other items as well?
If you find it hard to avoid temptation as you walk down the supermarket aisles, online shopping (whether it be for ‘click and collect’ or delivery) could be the answer for you. Not only will you be less open to temptation and more easily able to stick to your shopping list, your total $$ is also calculated as you shop; making it easier to ensure you stick to your food budget.
Tip - to save money on online shopping, get a ‘delivery saver’ pass or wait until the online shopping passes go on sale. Sometimes you can pick up passes for the equivalent of only $3 per delivery - that’s less than a cup of coffee!
In addition to saving money, online shopping can also help you save on time too - making it a real win-win.
NOTE - While online shopping can be a great way to save you money, during lockdown periods, if you are fit and healthy, please shop in store to save the delivery slots for our vulnerable populations.
Photo by Bethany Randall on Unsplash
Buy in season
Buying fruit and vegetables when they are in season is usually much cheaper, than buying when they are out of season. There’s a reason why you’ll pay a small fortune for avocado and tomatoes during the winter months!
For that reason, I recommend basing your meals around fresh produce which is either in-season, or opting for their frozen or canned counterparts. For example, try substituting your usual out-of-season favourite with another in-season option. For example, when zucchini is out of season, I often use grated carrot in my recipes instead.
And just because fresh tomatoes are out of season and more expensive over winter, it doesn’t mean you need to go without. Canned tomatoes are so much cheaper, and super versatile too....plus being a non-perishable food item, you don’t have to worry about them spoiling - win-win!
Frozen and canned still count
Frozen and canned foods are often just as nutritious as fresh, and are usually much cheaper too. They can be a much more affordable, non-perishable option to have on hand, when a food is out of season or unavailable. And they’re also super convenient too!
When choosing canned or frozen foods, remember to check the ingredients list and nutrition information panel. Choose items in water or natural juice, rather than in brine or syrup. Look for products which contain the least amount of sugar, sodium and saturated fat per 100g. Less is best of the 3Ss.
Grow your own
If you have a little space (even a small pot will do!) and a green thumb, you could try your hand at growing some of your own fruit, vege or herbs to help supplement your grocery shop.
Embrace the legume
The humble legume is often overlooked when it comes to our shopping lists and menus. However, not only are legumes super versatile and nutritious, they are also low cost. the more meals you can add these little beauties to the better. Use them by themselves or add them to your favourite meat-based dish to spread the meat portion further.
Tip - To cut back the salt, look for canned legumes in spring water, rather than in brine.
Watch out for specials
I know it’s tempting to be drawn to the weekly specials, but while you may make some savings, you often can find similar brands for a cheaper price than what is ‘on special’. Become ‘special savvy’ and compare prices based on cost per 100g to make sure you really are getting the best deal. Also remember to stick to your list, rather than getting sucked in to the on special vortex!
Buy in bulk
Buying in bulk can often be a cheaper option…..but not always! Just as it pays to compare the cost per 100g when you’re buying food on special, the same applies when buying food in bulk. When buying in bulk, it also helps to ensure that you have plenty of reusable containers at home so you can portion out your bulk foods into more manageable portions.
Hone in on house brands
House brands/labels are product lines (e.g. No Frills, Macro, Essential, Countdown, Pams) that are specifically made for a retailer (eg Countdown or New World) that are often cheaper than their branded counterparts. And many unbranded items are in fact EXACTLY the same and manufactured in the same factory as their branded counterparts, which cost more. Some really good savings can be made, especially for your staple food items like milk, flour, eggs, oats, cereals, legumes or rice.
Cut back on food waste
Where you can, try to be mindful about how much food you waste. not only does it have an impact on our environment, but it impacts your wallet too! Planning your meals at the start of the week and making a shopping list based around your menu, can help to ensure that you are not buying extra food that you won’t end up using and then throwing away. When it comes to fruit and vege, ensure that you store them properly to minimise the chance of them spoiling quickly. If fruit or vege look past their best, get creative in finding ways to use them, rather than throwing them out. Also remember it’s ok to use food past it’s ‘best before date’, although some of the quality may have been lost.
Cook from scratch
Photo by Alyson McPhee on Unsplash
It’s time to get out the recipe books and brush up on your cooking skills! Cooking meals from scratch using whole food ingredients, can be much cheaper than using preprepared meal bases, ready to eat meals and of course eating out. While convenience is often a key factor in choosing to purchase preprepared foods and ingredients, they do come with a hefty price tag. When cooking at home, also try making double so that you can freeze any leftovers. That way when you are caught short on time, you can reach to the freezer, rather than the takeaway menu.
Tip - try making your own pasta sauce from canned tomatoes, vegetables and herbs, rather than buying sauce in a bottle. Not only will your wallet thank you, but you will also know exactly what has gone into making your meal.