Navigating supermarkets for nutritional value can be tricky.
The carefully placed promotions and discounts, along with the rising cost of living, create challenges for smart, healthy, and budget-friendly shopping.
Recognising these challenges, we recently partnered with young people living in a supported residential facility to help build their independent living skills, including strategies for shopping and eating well.
The aim of the partnership was to improve residents’ independent living skills relating to food, which included learning about strategies for food shopping, the five food groups, mindful eating exercises, and cooking and designing meals using budget-friendly everyday foods.
Sarah Murphy, Population Health Officer at EACH, highlights that although the program had a specific focus on young people, its principles hold value for everyone striving for a healthier lifestyle.
“We all could use some guidance when it comes to navigating the grocery store – figuring out what to pick, how much to spend, and what’s beneficial for our wellbeing. It’s a shared experience that impacts us all, and yet, a handful of straightforward tips can transform the way we approach it.”
Next time you head to the shops or want to eat healthily on a budget, try some of these tips the Prevention Population Health Team shared with the ITC residents.
Create a savvy shopping list.
Think of your shopping list as a GPS for the supermarket aisles. Craft it wisely with essentials and it will be your steadfast companion, helping you to come home with the items you need.
Example: Set up a list on your phone or download shopping list apps to help you on your way.
Getting the best value.
Embrace the price-per-100g comparison method to make the most cost-effective choices.
This approach levels the playing field, revealing the true value of different products.
Example: If you’re torn between two packages of cereal, look at the cost per 100 grams on the price ticket to work out the best-value option.
Choose food products with few ingredients.
Prioritise products with recognisable ingredients, steering clear of the complex and mysterious.
Strive to select products with minimal ingredients and limited processing – choices such as fruits, vegetables, and wholegrains.
Example: Choose a cereal with recognisable ingredients – like wholegrains and dried fruits – for a breakfast that’s both nourishing and delicious.
Freeze it.
Freezing leftovers is a culinary superpower. Beyond curbing food waste, it extends the life of your creations, providing quick, homemade meals on busy days.
Example: Cook up a nutritious stir fry, loaded with vibrant vegetables and wholesome goodness. Divide it into containers, and with a simple freeze, you’re not just storing a meal, but preparing for easier choices ahead.
Make simple swaps.
Small changes can lead to significant improvements to your health and your wallet.
Consider swapping a portion of meat for beans, which not only provides health benefits but also reduces the costs.
Exploring other food swaps can also be rewarding, such as:
- White rice or pasta -> brown rice or wholegrain pasta
- Processed fruit snacks -> fresh, tinned or frozen fruits
- Sugary cereals -> oatmeal or wholegrain cereals
- Flavoured yogurt -> plain Greek yogurt
- Soft drink -> sparkling mineral water infused with fresh fruit or herbs
- Butter or margarine -> avocado or nut butters
Example: Try adding a can of lentils and halve the mince in your next spaghetti bolognese. You’ll discover a whole new world of flavours and textures while treating your body to a nutritious feast.
Shop in-season.
Choose fruits and vegetables that are in-season – not just for flavour, but also for cost-effectiveness. In-season produce is nature’s gift, bursting with nutrients and affordability.
Alternatively, keep an eye out for frozen and canned fruits and vegetables. These options are equally nutritious as fresh produce and often come at a lower cost.
Cultivate your green thumb.
Embracing the practice of growing your own fruit and vegetables not only yields fresh produce but also connects you to the natural world.
The joy of nurturing plants and watching them flourish adds an extra layer of meaning to your meals.
And you also know where your food comes from.
Example: Even if you have limited space, you can grow herbs on your windowsill or a small balcony. Imagine snipping fresh basil or mint to elevate your dishes – it’s like having a mini garden at your fingertips.
Celebrate home cooking.
In a world of takeout and delivery, the power of home cooking often gets underestimated. Beyond saving money, cooking at home puts you in control of what goes into your meals. It’s a chance to experiment, get creative, and savour the satisfaction of a meal crafted with your own hands.
Example: Instead of ordering pizza, challenge yourself to make a homemade version. You’ll be surprised by the sense of accomplishment and the joy of sharing your culinary creation with loved ones.
Check out our Family-friendly food in a flash recipe book for ideas
The Prevention and Population Health Team offers a range of health promotion services including ‘healthy eating’ and ‘active living’ in and around Maroondah and Knox.
Learn more about our Prevention and Population Health Team
Click here for more tips to cut food costs and eat well
The Integrated Therapeutic Community (ITC) is a youth residential rehabilitation services, supporting young people aged 16-25 years recovering from significant mental health conditions.
Learn more about our Integrated Therapeutic Community service