What do we mean by healthy eating, and how to do it on a budget?<\/h2>\n
Healthy eating means consuming a wide variety of foods, mostly from the 5 main food groups as per national healthy eating guidelines.<\/p>\n
We need to eat plenty of foods from plants (fruit, vegetables, grains and cereals) to keep our bodies in good working order. Eating these healthy foods won’t blow your budget – they’re relatively cheap and easy to access.<\/p>\n
Animal-derived food (like meat, fish, eggs and dairy) are a bit more expensive. Similarly, their alternatives, for example – nuts, soy milk and tofu, can cost a bit more. That’s ok though, as a general rule we need a bit less of these foods in our diet anyway.<\/p>\n
While a healthy diet can contain some junk foods and treats, we do tend to need a bit less.<\/p>\n Making sure that you fill your trolley with healthy, satisfying foods makes it easy to fill plates and big appetites.<\/p>\n Aim for 60% of your shopping to come from the green ‘Most’ category, 10-30% from the amber category and less than 10% from the red ‘Junk food’ category<\/p>\n Ok, so everyone has a different idea on how much they can spend on food. That’s totally fine, we all need to live within our means. Being on a strict budget doesn’t mean you can’t follow the main healthy eating guidelines. It’s all to do about choices.<\/p>\n You can save money at the supermarket just by adjusting your spending pattern.<\/p>\n Not only will you be able to buy more physical food, but your choices will also be much healthier. It’s important to know that food volume is important when attempting to make changes to your diet. Healthy eating guidelines are based around generally consuming less energy-dense foods. Your stomach can only hold a set amount – it has a limited volume. By making healthier choices, you can buy much more and, even though you’re consuming fewer calories, your stomach will feel much fuller.<\/p>\n Ever thought about why it’s call junk food? What is ‘junk’? Excess stuff, surplus to requirements. That is to say, garbage that’s not needed. Things you have that don’t really serve a purpose but you hang onto anyway.<\/p>\n That’s exactly what junk food is too – rubbish that our body doesn’t need. You may also hear it referred to as empty calories or discretionary choices. In general, these foods have too much sugar, salt and saturated fat. What’s more, they lack the minerals, nutrients and other good stuff our bodies need to stay healthy.<\/p>\n The sweets, the chocolate, crisps, chips, sugary drinks, cakes, cookies and ice cream. Too much can easily lead to weight gain as well as a range of other health issues. While it’s fine to include them once in a while as a treat, the problems arise when they are consumed regularly. Out of habit rather than necessity.<\/p>\n It’s not easy to avoid – junk food is everywhere.<\/p>\n Junk food is everywhere<\/p>\n Eating less junk food will free up more of your budget for healthy food choices. Save money not only at the supermarket or grocery store but while you’re out and about too.<\/p>\n Shop the smart way and you’ll be surprised at the amount of money you save. Not to mention how much healthier your grocery haul will be.<\/p>\n When comparing items to find the best value, use unit prices listed on the ticket. More on this later<\/p>\n Secondly, write a list and stick to it. Only walk down the aisles you need to and avoid temptation and impulse buys. I often use the Reminders app on my iPhone – I can just tap each item to cross it off as it goes in my trolly.<\/p>\n Have something to eat before making your way to the supermarket. If you can avoid shopping when hungry, you’ll be less inclined to buy more than you need to or waste money on impulse snacks.<\/p>\n Likewise, save money by trying out the supermarkets’ own brands. You’ll often find they provide similar quality at a much more reasonable price. This is especially true for products with only a few ingredients or single items. Tinned tomatoes, rolled oats, dried herbs and spices. How much difference is one brand to the next really?<\/p>\n Shopping with children? I’m sure you know how much they can nag. By the time you get to the checkout, you might find your trolley full of items you’ve been ‘coerced’ into buying. As a result, your budget is blown and children aren’t renowned for their healthy eating choices. Instead, keep kids preoccupied and give them a mission to locate and collect a specific item on your list. Consequently, they’ll feel involved and be more focussed on the task at hand. Depending on their age, maybe work with them beforehand to write out the shopping list using brightly coloured pens. They can have the responsibility of ticking items off one by one as they go into your trolley<\/p>\n Meal planning can help ensure you get a wider variety of foods into your diet.<\/p>\n Meal planning saves time. Invest a little time initially by putting together your ideas, recipes and lists before going shopping. Get that time back (and then some) later. You’ll know exactly what you need and won’t be stuck for ideas on what you need to cook for dinner mid-week. Above all, a big part of saving money and spending wisely is just being organised.<\/p>\n Having a list and sticking to it will save you money at the grocery store. Consequently, you’ll only buy what you need and having things written down. Additionally, your list will make you more accountable to your budget.<\/p>\n Planning out your weekly meals reduces food waste. Sometimes saving money at the supermarket is as simple as wasting less. Plan for leftovers. For example, look at how many portions a recipe serves. If you are feeding fewer people (or children) pack away and freeze the leftovers. Top tip: leftovers make a great choice for lunch the next day.<\/p>\n You won’t be as stressed. Certainly, food shopping can be stressful. Cooking can be stressful. We all need to stress less. A lot of the stress just comes down to being unorganised or having to put too many things together last minute. It’s ok. Just sit down and plan everything out before you begin.<\/p>\n Plan what you will have for breakfast and lunch most days. Remember to include snacks and add these foods to your shopping list. That way, you can always have healthy treats to hand and will be less likely to reach for the junk food when you begin to get hungry.<\/p>\n Avoid junk food temptation by sticking to the edges of the supermarket<\/p>\n If you’re determined to shop healthy, look at the layout of the grocery store and use it to your advantage. For instance, the majority of healthy foods and fresh produce are around the edges. The fruit and vegetables, dairy, fresh meat, bread and frozen vegetables. Observe where the junk food is and only navigate up and down the aisles for specific items on your shopping list.<\/p>\n You can often save money by buying in bulk or receive discounts on multiple purchases of the same item. Remember though, it’s only good value if you can use all of it before the food expires. Also, avoid deviating from your shopping list just because something’s ‘on special.’ If you didn’t want it or need it before, you don’t need it now. Put it back on the shelf and walk away.<\/p>\n Buying more can mean you save more – but only if you need it and manage to use it all up<\/p>\n Use your freezer. If you can’t use food straight away, freeze it in useable portions. I often divide mince up into freezer bags in 500g portions. Just be sure to clearly label each item you’re putting away. Write what it is along with the date. That way you can keep an eye on things and make sure things get used while they’re still at their best.<\/p>\n Flour, cereal, rice and other dry goods can be stored in air-tight containers to keep fresh longer.<\/p>\n Consider splitting grocery shopping with other family members or friends. You may be able to buy larger quantities of the things you need at cheaper prices and can go halves. Ask around – work colleagues, neighbours, social media connections. Remember, teamwork makes the dream work.<\/p>\n You can save money on fresh fruit and vegetables by buying them when they’re in season. Shops usually have them on special around this time as there’s often a glut. You’ll find fresh produce even tastes better when it’s bought and cooked in season. As a general rule, if fruit and vegetables are grown locally and on special \u2013 they\u2019re probably in season.<\/p>\n Don’t worry though if you can’t buy fresh. Frozen and tinned fruit and vegetables are also cheap, convenient and last a while. They’re often just as nutritious, if not more so than their fresh counterparts.<\/p>\n Vegetable and legumes like peas, beans and lentils are generally much cheaper than meat. You can bulk up meals by substituting some or even all of the meat with alternatives.<\/p>\n Most recipes don’t need to be followed to the letter. Think of them as more of a guide rather than a rigid procedure. Save money by using up the food you already have, or items that are on special that week. Switch things out in your recipe and weekly meals as you see fit.<\/p>\n Maybe you could use pasta shells instead of spaghetti.<\/p>\n Kidney beans on a 3 for 2 offer? Great! Use them instead of chickpeas.<\/p>\n Pumpkins at a good price? Use them instead of carrots.<\/p>\n Need firm white fish fillets? Check out the frozen section or defrosted fillets at the deli counter. Basa and Hoki are particularly useful as they hold up well to freezing and are often reasonably priced.<\/p>\n Fresh parmesan can be expensive. Although not as tasty, dried grated parmesan is cheaper. Depending on the recipe, it might not make too much of a difference. You can usually find it near the pasta sauces in the supermarket aisle. Don’t forget, regular cheese can also be a great (and cheaper) substitution.<\/p>\n <\/a><\/p>\n READ ALSO: <\/strong>Healthy Supermarket Pasta Sauce | 10 of the Best Shop-Bought Options<\/a><\/p>\n Colour me confused – ever notice how different coloured capsicums (bell peppers) vary in price? If you need a red one, consider buying green instead if it’s cheaper. Make it even more affordable by considering carrot or cucumber and leaving the capsicum out.<\/p>\n![\"What](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/DefiningHealthyEating.png\" "\\"DefiningHealthyEating\\"")
<\/span><\/p>\nSpend wisely to eat healthy on a budget<\/h2>\n
![\"Making](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/BRANDEDSpendWiselyEatSensibly.png\" "\\"BRANDEDSpendWiselyEatSensibly\\"")
<\/span><\/p>\nWhat can I get for $100?<\/h2>\n
![\"Flat](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/BRANDED100DollarsUnhealthyFood.png\" "\\"BRANDED100DollarsUnhealthyFood\\"")
<\/span><\/p>\n![\"Flat](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/BRANDED100DollarsHealthyFood.png\" "\\"BRANDED100DollarsHealthyFood\\"")
<\/span><\/p>\nJunk Food 101<\/h2>\n
![\"It's](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/BRANDEDJunkFoodIsEverywhere.png\" "\\"BRANDEDJunkFoodIsEverywhere\\"")
<\/span><\/p>\nHow to save money at the supermarket when shopping for healthy food<\/h2>\n
Does branded mean better?<\/h3>\n
There are loads of benefits to planning your meals<\/h3>\n
Waste less<\/h4>\n
![\"Healthy](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/BRANDEDNavigateAroundTheEdges.png\" "\\"BRANDEDNavigateAroundTheEdges\\"")
<\/span><\/p>\nSupermarket store layout<\/h3>\n
Buying in bulk – making your healthy eating food budget go further<\/h3>\n
![\"Buying](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/BRANDEDBulkDiscountsSpecialOffers.png\" "\\"BRANDEDBulkDiscountsSpecialOffers\\"")
<\/span><\/p>\nEat more plants<\/h3>\n
Food swaps to save you money at the supermarket<\/h2>\n
Here are some more budget-friendly healthy eating food swap ideas<\/h3>\n
![\"Swap](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/StirFry-1.png\" "\\"StirFry\\"")
<\/span><\/p>\n![\"When](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/Curry-1.png\" "\\"Curry\\"")
<\/span><\/p>\n![\"Replace](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/Lasagne-1.png\" "\\"Lasagne\\"")
<\/span><\/p>\n![\"Easy](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2019\/11\/FoodSwaps.png\" "\\"FoodSwaps\\"")
<\/a><\/span><\/p>\n![\"Use](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/BRANDEDBestFoodChoices.png\" "\\"BRANDEDBestFoodChoices\\"")
<\/span><\/p>\n![\"Australia's](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/RESIZEDHealthStarRating.png\" "\\"RESIZEDHealthStarRating\\"")
<\/span><\/p>\n![\"Health](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/BRANDEDCompareLikeWithLike.png\" "\\"BRANDEDCompareLikeWithLike\\"")
<\/span><\/p>\n![\"Unit](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/RESIZEDFirstBrandPastaShapesPriceTicket.png\" "\\"RESIZEDFirstBrandPastaShapesPriceTicket\\"")
<\/span><\/p>\n![\"Save](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/RESIZEDSecondBrandPastaShapesPriceTicket.png\" "\\"RESIZEDSecondBrandPastaShapesPriceTicket\\"")
<\/span><\/p>\n![\"Prepacked](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/BRANDEDPopcornMYO.png\" "\\"BRANDEDPopcornMYO\\"")
<\/span><\/p>\n![\"Spend](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/BRANDEDMuesliBarsMYO.png\" "\\"BRANDEDMuesliBarsMYO\\"")
<\/span><\/p>\n![\"Making](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/BRANDEDPastaSauceMYO.png\" "\\"BRANDEDPastaSauceMYO\\"")
<\/span><\/p>\n![\"Spend](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/BRANDEDVegetablesMYO.png\" "\\"BRANDEDVegetablesMYO\\"")
<\/span><\/p>\n![\"Save](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/FoodShoppingReceipt.png\" "\\"FoodShoppingReceipt\\"")
<\/span><\/p>\n![\"Use](\"https:\/\/paulstokes.com.au\/wp-content\/uploads\/2020\/01\/HowYouSpendYourFoodDollars.png\" "\\"HowYouSpendYourFoodDollars\\"")
<\/span><\/p>\n