A staggering 20% of food that Australians buy goes into the bin unused or expired. By being mindful of shopping habits and making small changes, you can enjoy both the benefits of saving money and eating healthily while also doing your part to reduce food waste.

Here are a few quick tips;

• Planning your meals for the week can help you make a grocery list that ensures you only buy what you need, reducing the risk of impulse purchases.
• Look for sales and discounts on items you regularly use and consider buying in bulk for items with a longer shelf life.
• Opting for seasonal fruits and vegetables can not only save you money but also provide you with fresh and flavourful ingredients for your meals.

Be Prepared

By checking what you already have at home and aligning your meals with what’s on sale, you can not only save money but also make sure you’re eating balanced and nutritious meals. Once you have your plan and shopping list ready, you’ll find that grocery shopping becomes more efficient and cost-effective.

Reviewing supermarket catalogues can provide an insight into items that are on special, providing additional savings. Plus, having a meal plan in place can help you stay organised throughout the week and reduce food waste.

Take the time to plan, and you’ll enjoy the benefits of healthier choices and a happier wallet.

Timing the Shopping Adventure

Timing can play in your favour, as supermarkets often mark down prices later in the day. Items like bakery goods, fruits, vegetables, meat, and dairy typically go on sale in the evenings. Opting for canned or frozen foods can also help reduce food waste.

Purchase fruits and vegetables unpackaged, rather than pre-packaged, to help cut down on food waste (you only buy what you need) and be more eco-friendly. Buying in bulk during sales can save money, but ensure you have a storage plan in place to prevent spoilage, as it won’t be a deal if it goes to waste.

When buying meat, consider purchasing larger cuts and dividing them into smaller portions for future meals. This not only saves money but also reduces the risk of food spoilage. Additionally, try to plan your meals ahead of time to make sure you use up all the ingredients you purchase.

Leftovers can be transformed into delicious new dishes to prevent them from being thrown away. By being mindful of your purchasing habits and making smart choices, you can not only save money but also contribute to reducing food waste and being more environmentally conscious.

Prepare Locally and Expand Shelf Lives

By being mindful of your food choices and storage methods, you can enjoy delicious meals without breaking the bank.

• Explore local farmer’s markets can provide you with fresh, seasonal produce at affordable prices.
• Get creative in the kitchen by trying out new recipes that incorporate leftovers or make use of ingredients that are on sale.
• To preserve your fresh produce, keep it away from direct sunlight and separate ripe fruits from less ripe ones to avoid hastening the ripening process.
• When storing vegetables and fruits in plastic bags or containers, include two sheets of paper towel to absorb excess moisture and prevent spoilage.
• Some fruits and vegetables naturally have a longer shelf life and are wise choices for your weekly shopping list, such as cabbage, celery, carrots, onions, fresh beetroot, potatoes, and pumpkin.

Meat advice

Meat can be a pricey item in your shopping list. Supporting local butchers for your meat needs is not only a great way to connect with your community but also a sustainable choice that can help reduce waste and cut down on costs.

Buying in smaller quantities can help minimize waste and ensure that you are only purchasing what you need. Understanding the recommended serving sizes for cooking can be beneficial, as we tend to overindulge in meat. Aiming for around 100g of uncooked meat or chicken by weight is ideal.

To stretch meat dishes, consider adding budget-friendly ingredients like tinned lentils and beans, which complement dishes such as tacos, bolognaise, meatloaf, and burger patties.

If you need some help with menu planning or if you have some specific dietary or health requirements our Empower Dietitians offer practical solutions for improving nutrition and wellbeing on any budget.

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