Eating healthy on a shoe-string

Get smart about saving money, while also making your health feel the love. Here are some tips:

1. Don’t go shopping on an empty belly
Hunger pangs can stir impulsive shopping. Have a healthy meal or snack before you hit the aisles, so you stick to what you need, rather than what your tastebuds dictate there and then. Also, take a list so you don't over-stock or miss essential purchases.

2. Be reward-program savvy
Take advantage of shopping incentives. Your local supermarket may offer a frequent shopper program, and even give you advance notice of specials. For example your local supermarket may have an ‘e-community’ which you can subscribe to online and receive ‘member offers’. Keep an eye on local newspapers, too – these often feature flyers for specials.

3. Keep a price journal
Take note of prices on items you buy regularly so you can better gauge when they’re on sale. With easily stored things such as canned foods and toothpaste, this approach can help you bulk buy when the price is right!

4. Stay seasonal
In-season produce is thought by some to better retain its nutritional value. It also has to travel less distance, meaning it’s typically cheaper.

The Victorian Government’s online health initiative, Better Health, and Tassie's "East Well" has great info on what’s in season etc. Better Health also lets you select fruit and veg, then click through to a recipe incorporating those ingredients. (links below)

5. Visit farmers’ markets
Most cities and towns host farmers’ markets. Because it often comes from local growers, this produce may be a little cheaper and a lot fresher than in supermarkets. Farmers markets may also be a good source of less-expensive organic produce. Also developing a relationship with vendors can help you stay abreast of what’s in season, when. (link below)

6. Berries below freezing
As well as being a great source of essential nutrients, berries amp up your antioxidant levels. That said, they can be pretty pricey. Save your coin by buying several berry punnets on special and freezing them. Alternately, buy bulk berries from the frozen food section – these are delicious blended with milk, honey, low-fat yoghurt and LSA mix (linseed, sunflower seeds, almonds) for a healthy morning smoothie.

7. What’s the plan, Stan?
Keeping a weekly meal plan may save you from over-stocking your fridge and cupboards with items that ‘smile at you from the supermarket shelve’, but don’t neatly complement a meal you’ll make any time soon. This approach is also a good way of ensuring you weave variety into your meals.

8. Mind the expiry date
Pay concerted attention to the expiry dates when shopping so you’re not buying something you can’t use within time – sounds obvious, but a lot of food (and cash) is needlessly wasted this way. Also buy fresh veg frequently, rather than during your "big" shop - this helps you get the freshest available.

9. Check check, one two…
Is your docket correct? Double-check it to make sure nothing has been accidentally scanned twice. This especially applies at restaurants when treating yourself to an "eat out" night.

10. Lean and bean
Lentils, chickpeas and other pulses are a top way to make meals go further for less. Add lentils to rice, or toss a cup of chickpeas through your favourite salad. Their canned varieties keep for a long time, they are low-GI, a good source of protein and give you sustained energy.


Author: Jennifer Pinkerton
First published 05/03/09 at
www.blackmores.com.au/News/Detail.aspx?ArticleId=9485

Better Health: http://www.betterhealth.vic.gov.au/bhcv2/bhcrecipes.nsf/InSeasonView/InSeason?OpenDocument

EatWell: http://www.eatwelltas.org.au/seasonpage.php

Australian Farmers’ Market Association: www.farmersmarkets.org.au