We’ve all noticed a change to our regular supermarket trip, particularly with our grocery bills. However, there are a few things we can do to optimise our nutrition during this time, whilst remaining budget-friendly.
Why is food getting more expensive?
- With the inflated prices on petrol, and the staff shortages related to the coronavirus, these factors have made fresh produce harder to be transported to our supermarkets – thus driving the increase in price. In addition, international freights have been affected by political conflict occuring overseas.
- Decreased supply of local produce related to recent floods – the floods in early 2022 affected many farmers around Australia, and damaged crops such as vegetables, beans, macadamias, and rice. As such, the supply for these crops have decreased, causing prices to surge as we are now relying on international produce for these products to be available for Australians.
What can you do to optimise your nutrition whilst keeping your grocery bill affordable?
- Take advantage of frozen or canned fruit and vegetables
-Frozen and canned produce are stored when they are at their peak ripeness, which is when their nutritional profiles are at an optimum! Because frozen and canned varieties are also non-perishable, the supply and costs for them are more accessible. They’re often also pre-chopped, making meal preparation one step easier. - Swap to lower cost, more nutrient dense vegetables
– Some of the more costly vegetables are ones with lower concentrations of nutrients due to their high water content (for example, lettuce, cucumber, zucchini).
– On the other hand, some vegetables with higher nutrient densities are selling for cheaper. Some include kale, carrots, sweet potato, pumpkin, cauliflower, and bok choy. - Plan ahead for your shopping trip
– We often purchase more than needed when we get into the habit of going to the supermarket every day to pick up the little bits and pieces needed for dinner. The weekly cost of your groceries can quickly add up, and there’s also likely to be more food wastage. Try taking some time on the weekend to plan your meals for the week, so you can do your shopping in bulk.
– Tip: vegetables are very versatile and can be added to many different types of dishes – you may want to pick a few recipes but use the same types of vegetables to make your groceries last longer (for example, capsicums do really well in stir fries, salads, fajitas, casseroles, and curries!) - Choose generic brand items
- Go to the supermarket at the end of the day for specials on items such as meat, bread, and dairy.
- Take this opportunity to start your own veggie or herb patch!
Want help making a personalised plan for your food shopping, cooking and meal planning? Optimum Intake help clients to feel more prepared, confident, money savvy and healthier with the support from our team to build skills in making the best food choice decisions for you and your family. Planning meals and shopping with a list actually saves you money! Become a more savvy shopper by booking a consultation with our Dietitians and watch that investment in your health reward you week after week with grocery savings!! Contact us by calling 0499008451 or emailing us [email protected]. We have a variety of clinic locations and also offer telehealth sessions. We look forward to supporting you.
