Assisted living - senior woman with caregiver shopping

The following guide has been written by student dietitians Lil Potter and Sophia Zhang and is intended for the general population. 

With the rising cost of living in Australia, grocery shopping can feel more expensive than ever. It may seem challenging to maintain a healthy diet, but eating well does not have to break the bank! With a few smart food choices and some planning, you can enjoy balanced nutritious meals while keeping costs down.

Make the most of frozen and canned foods

Frozen fruits and vegetables are just as nutritious as fresh ones and often more affordable. They are blanched before freezing to help them retain their vitamins and minerals. Canned beans, such as chickpeas and butter beans, and fish like tuna or salmon are great pantry staples that provide protein and nutrients at a lower cost.
 

 

Shopping

Use all parts of your vegetables

Reduce food waste and get more nutrients by using vegetable stems, leaves, and skins. Add them to soups, stews, or stir fries. For example, peeled broccoli stems can be cut into strips, tossed with oil and seasoning, and roasted into crispy broccoli fries.

Use all parts of your vegetables

Reduce food waste and get more nutrients by using vegetable stems, leaves, and skins. Add them to soups, stews, or stir fries. For example, peeled broccoli stems can be cut into strips, tossed with oil and seasoning, and roasted into crispy broccoli fries.

Veggie and fruits

Take advantage of supermarket sales

Check weekly supermarket specials to find discounts on meats, fruits, vegetables, and pantry staples. Stores like Woolworths and Coles offer online catalogues with discounted items based on your location. Some supermarkets also reduce prices on perishable items close to their expiry date – buy these at a discount and freeze them before they spoil to extend their shelf life.

Holdsworth (1)

Meal planning

Meal planning helps you stick to a budget and reduces food waste. Write a shopping list based on your meal plan to avoid impulse purchases. Batch cooking and freezing portions save time and money, while repurposing leftover ensures less is wasted.

By making small changes, you can enjoy healthy balanced meals while keeping your grocery bill under control. Eating well on a budget is all about smart shopping, planning ahead, and making the most of what you have!