For the first time in many of our lives, we are faced with entering a grocery store only to find empty shelves. Foods such as rice, pasta, flour and meat have been flying off the shelves. While these are unprecedented times, grocery shopping remains a necessary activity and skill. Thankfully majority of our supermarkets have been able to reduce panic buying by enforcing item limits on various products. Empty supermarket shelves are appearing to be less of a concern for many of us, unfortunately food costs are a growing concern for many Australians. Here are a few tips that might help you to reduce your grocery spending while still feeding your family a healthy and balanced diet. 

Make a plan – Doing a weekly meal plan means that you buy only what you need each week. It will reduce the number of times you will need to go to the shops and reduce the risk of buying unnecessary food items that may go to waste.

Look at unit pricing – Supermarkets are required to display the prices of products per unit (eg. Price per 100g). Don’t get tricked into thinking the biggest box must be the best value or that the product on sale is the cheapest. Compare the unit price not the total price of your shopping items.

Buy Specials wisely – A product being on special is only good value if you actually need that product. Don’t be lured into buying unnecessary, higher priced items. For example a packet of biscuits that is $4 and on sale for $2.50 does not mean that you saved money, it may just mean that you spent unnecessarily. 

Shop in Season – don’t be picky with your fruit and veg. Shopping in season will reduce the cost of your fresh fruit and veg. 

Reduce your meat intake – Meat is commonly one of the areas we spend the most money in our shopping however there are some great ways that you can reduce your spending in this area:

Did you know that an active, growing, teenage male only needs 150g of meat, chicken or fish as a serve?  try reducing your meat portions to 100 – 150g per serve or about a palm size portion.

Lean meat is a great source of protein however there are some cheaper sources of protein that you could be using as an alternative. Try increasing your use of lentils and legumes, you can pick these up for as little as 90cents a can! Swap fresh fish to canned fish and you could save as much as $1.80 per 100g serve! Use eggs, Frittata’s and omelettes can be a great, cheap, easy meal and easy to pack full of vegetables!

If you are after some recipe ideas that might give you some inspiration using some of these foods check out our Recipes at www.solutionsfood.com.au or ask your Dietitian to share their favourite low cost recipe!

Written By Mikaela Joyes

Mikaela has been a dietitian at Solutions with Food for over five years now. During that time Mikaela has built a loyal client base and has proven results in helping patients reach there nutrition goals. Mikaela has keen interest in mental health, weight loss, NDIS and chronic disease management.

She currently practices in Scarborough, Deception Bay, North Lakes, and Redcliffe

For more information about Mikaela please click here