Inflation proof your diet
With prices having increased by 8% in the last year, Australians are spending more on food putting strain on household budgets. This makes eating a balanced and nutritious diet tricky, but not impossible.
Use these effective strategies to ensure you are eating well and saving at the till.
Reducing wastage
According to FoodWise, Australians discard up to 20% of the food they purchase. Eliminating food waste with a little bit of planning can lead to big savings on your food bill.
• Plan and shop according to the meal plan.
• Cook in batches and freeze portions for later use.
• Think about how to use your leftovers for lunches and in other meals.
• Organise your pantry and fridge according to expiration dates.
Top Tip: Don’t go grocery shopping hungry, you may end up with more than you need.
Saving at the shops
Even in a time of rising prices, it’s still possible to save at the till.
• Keep an eye out for special offers when meal planning.
• Bulk buy pantry staples when they are on sale.
• Canned and frozen fruits, vegetables and fish are cost effective and usually just as nutritious as the fresh versions.
• Look for unbranded alternatives.
Top Tip: Buy seasonal fruits and vegetables- it is better for your wallet, the planet and local growers and farmers.
Increasing flavour and nutrition, decreasing cost
Saving money shouldn’t mean sacrificing on essential nutrients and flavour.
• Protein can be found in pulses and legumes, not just meat. Extend your meal by adding them to what’s in the pot- chickpeas in stews, beans in curry’s and lentils in salads are all cost effective ways of increasing nutrients and fibre.
• Experiment with spices and herbs to enhance flavour, rather than using expensive pre-prepared sauces and rubs.
• Whole, unprocessed foods tend to be more nutrient dense and filling, so steer clear of ultra processed foods like chips and lollies that are low in nutrients.
Top Tip: Fibre fills you up, so stick to brown rice and wholegrain bread for a more satisfying meal.
Substitutes and alternatives
When ingredients get more expensive, looking for tasty alternatives is daunting. Here are some foods that give the biggest nutritional bang for your buck in Autumn and Winter.
If you need some help with menu planning or if you have some specific dietary or health requirements, Dietitians offer practical solutions for improving nutrition and wellbeing on any budget.
Recipes that are good for your wallet and body:
Click on the image to download the full recipe
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