Healthy eating can seem hard. And navigating the supermarket is
a minefield, especially when there's so many options, and clever
marketing to make us buy certain products
Diabetes Queensland's Accredited Practising Dietitian Alison
Bennett says' it's not as difficult as we're led to believe. She's
sharing with Healthy U readers her practical tips to eating well on
Don't shop on an empty stomach
We're told never to shop on an empty stomach because it saves
you from making impulse purchases on food items that you don't
actually need. The trick is to have something to eat before you
shop so you're not tempted by the confectionery aisle or the sale
items at the front of the store.
This tip is not only great for our waistlines, but also our hip
pocket, as impulse purchases can add up and blow your weekly budget
before you know it.
Not everyone is confident in the kitchen. Therefore, cooking,
budgeting, shopping and meal planning can sometimes seem daunting.
However, planning out these tasks will not only benefit your wallet
but should also save you time when you do your weekly shop. Foodie
blogs, websites and recipe books are a great way to start planning
your meals for the week. Check the cupboard to see what ingredients
you have and what you're needing to buy. Don't forget to buy
healthy snacks to have on hand too. But most importantly, stick to
The calculator - your new best
Supermarkets are super smart at trying to get you to purchase
items that you don't need. They place items at eye level to entice
you to buy a specific brand. They also often put staple items such
as milk and bread at opposite ends of the shop so that it increases
the chances of you filling your trolley with non-essential items as
you pass them by.
Also watch out for supermarket specials and multi-buy options (2
for 1 deals). A good trick is to have your calculator and shopping
list handy. Know what your budget is and add prices to your
calculator before you put them in your trolley. If it's too
expensive or you start to go over budget, then ditch the item for a
substitute, or reconsider whether you need that item at all.
Aldi currently has an advertising campaign which sets a
challenge to Australian shoppers to take the 'Supermarket switch'.
What a great idea! Who doesn't want to save a few dollars, and if
you can get the same good quality and nutritious foods cheaper
elsewhere, then making the switch makes total sense.
Budget-friendly retailers are also great for bulk options for long
lasting products. Farmers markets generally have fresh fruit and
vegetables that are cheap and great deals as the day nears to a
close. Shop around your local area to find who offers the cheapest
and freshest options. You might just be surprised!
Cook in bulk and use leftovers for future
Cooking every night can be a burden, particularly with the
hectic lifestyles most people lead. So aim to cook in bulk (such as
stir-fry's, casseroles, curries, soups) and save leftovers in the
freezer for another time. Try multipurpose meals like bolognaise
mince (can be eaten with pasta, rice, on toast or with vegetables)
and portions of roast chicken which can be eaten with salad,
steamed veggies, or even in a wrap. Put your leftovers in small
containers to make an ideal meal to take to work or in a school
We hope these tips help you understand that eating healthily on
a budget is not as hard as you might think, it just takes a little
Looking for more tips? Click here