Happy family doing shopping in grocery store
1. Take a look inside the fridge, freezer and cupboard
What food items do you already have on hand? Do you have any vegetables or cuts of meat that need to be used up? Can you add some extra veggies to a soup or a can of chickpeas to a curry? Adding ingredients you already have at home to your next meal will help reduce food waste and cut costs!
2. A weekly meal plan is your best friend
Use a weekly meal planner to organise and plan meals for the working week. Planning meals that use similar staple ingredients, eating leftovers for lunch and ensuring all produce is used throughout the week will help reduce the cost of your weekly shop. For example, a veggie-filled Bolognese can be turned into an easy lasagne.
3. Make a shopping list
From you weekly meal plan, create a shopping list for the week. This way you will only need to do one grocery shop, helping you to save!
4. Buy fruit and vegetables in season
Fresh produce is more affordable in season due to increased supply and reduced travel costs. Visit Seasonal Food Guide Australia for an extensive list of fruits and vegetables currently in season.
5. Shop around
Have a quick look through online catalogues for different supermarkets to see if your kitchen staples are on sale. My biggest tip: head to ALDI for meat, dairy and pantry staples then head to Woolworths or Coles for any missing items. Grabbing different items from different supermarkets might not save you time but it will save you money.
6. 3 steps to a balanced meal
When planning meals aim to include a quality source of protein, a source of complex carbohydrates and lots of non-starchy vegetables to create a balanced and healthy meal for the whole family.
Need more information on healthy eating for you and your family? Are you after healthy recipes or lunch box ideas? Come and visit the friendly Dietitians at Ward Nutrition. We offer nutrition support for a wide variety of nutrition services including women’s health, weight loss, sports nutrition, food intolerances, children’s nutrition and fussy eating. Ward Nutrition can also be found in our directory.
Written by Olivia Medway,
Accredited Practising Dietitian
