When we are living at a time when a block of cheese costs upwards of $8, and tomatoes more than $10 a kilo, it is safe to say that eating a diet that is filled with whole, minimally processed foods is expensive.
While you can significantly reduce your weekly grocery spend by bulk cooking and meal planning, the reality for many of us is that we simply do not have the time or energy to give our meals such intense focus – we have to keep working to pay the grocery bills.
Despite the reality that every single grocery item seems to have gone up in price by $1 to $2 a serve, there are savings to be had when you know what to spend on, and what not to waste your hard-earned coin on. Here are the ways I save each week, without compromising the family’s nutritional intake.
Fresh milk
We all want to support our farmers and buy fresh Aussie produce but we have also found ourselves without the milk we need for breakfast and forced to duck out to an expensive convenience store for a last-minute supply. Long-life milk is cheaper than fresh milk, offers a similar nutritional profile in terms of protein and calcium, can be purchased in bulk when discounted and means you don’t need to worry about constantly running out of milk, or wasting fresh milk that is out of date.
Margarine
A blend of heavily refined oils, nutritionally margarine has little to offer other than providing a wet surface for hot toast. Even in the case of cholesterol-lowering varieties, there are less processed, natural whole foods that will help to lower cholesterol without adding more processed vegetable oil into the diet. If you like or need a spread, opt for nut butters or avocado, but there is no need to spend $6 to $8 on a tub of processed vegetable oil.
Blocks of cheese
Now let’s be very clear – we all love cheese but when it costs $8-$10 for a simple block of cheddar, what was once a household staple is now more of a luxury item.
When it comes to the block of cheddar the entire family hacks into each week, or which when not stored correctly you end up throwing the hard end of the block away, much money can be saved by purchasing shaved or grated varieties. Here you generally use less overall for just as much flavour: you tend to waste less and you can find packs that will last a week or two for just $3 to $4 per serve.
Chips
While there is a convenience factor to be considered, frozen sweet potato and potato chips and fries cost roughly double the amount of fresh, homemade chips. In addition, pre-made varieties contain added fats and flavours bumping up the calorie load of the fries.
On the other hand, making your own will mean you can cook your chips in good quality oil and serve a 100 per cent vegetable chip that is less processed and a lot more nutritious for half the price.
Dips
Who isn’t partial to a platter of dip, crackers and cheese at the end of a long week? And while there are a handful of good quality dips with a rich base of vegetables or legumes, the truth is that the majority of supermarket dips that cost upwards of $20 a kilo, are made from cream or vegetable oil, making them a tub of high fat spread with a touch of vegetable for flavour.
If dip is your thing, check your labels and if the first ingredients are oil or cream, seek out better options that contain a base of vegetables or are made using better-quality oils.
Crumbed chicken
Another convenient product that may appear cheaper than chicken breast per kilo, the reality is that crumbed chicken can contain as little as 50-60 per cent chicken, which means you are paying a whole lot for coatings and thickeners.
Opting for chicken breast, especially when you find it on sale and crumbing it with your own breadcrumbs made from leftover grain bread is tastier and much better nutritionally than the majority of crumbed chicken options in supermarkets.
Rice snacks
Whether it’s a cake, pop, cracker or bite there is very little a processed rice snack offers nutritionally. Extremely high in carbs with no protein, an extremely high GI which sends blood glucose levels through the roof, along with additives like MSG to give the bland rice flavours such as chicken and cheese, there are better snack options out there that offer much more nutritionally and that are more filling with less additives than rice snacks. Think edamame beans, popcorn, lentil bites and roasted legumes for more filling, less processed snacks at a similar price point.
Susie Burrell is a dietitian and nutritionist and holds a Master’s degree in coaching psychology.