Healthy Eating On A Budget Fact Sheet

There is a common misconception that healthy eating is expensive. This doesn't have to be the case. There are many ways you can save money whilst also eating a healthy, balanced diet. Try the following practical tips, they'll help you save on your shopping bill and eat healthily at the same time!

Smart Shopping

• Prepare a shopping list and stick to it
• Plan meals and snacks for the coming week
• Make changes to accommodate in-store specials
• Shop on a full stomach as you buy more food when you're hungry
• Bulk buy non-perishable items such as rice and pasta
• Bulk buy quantities of meat and freeze
• Choose products that are on special or reduced items
• Shop around e.g. your local butcher may have cheaper meat and farmers/growers markets may have cheaper (and fresher) fruit and vegetables
• Purchase fresh fruit and vegetables when they are in season as they are generally less expensive and of better quality
• Take advantage of unit pricing, bulk products are not always cheaper so compare the unit price
• Limit your purchase of "extra" foods such as cakes, biscuits, chips, soft drinks and desserts as they have limited nutritional benefits and are often packed with kilojoules

Meal Ideas

• Plan meals in advance
• Avoid buying takeaways as they are generally more expensive
• Plan meals around your vegies Lettuce goes off much quicker than broccoli, so plan to have salads with your meals on the days immediately following your shop
• Base meals and snacks on low GI carbohydrate foods, such as grainy bread, Basmati or Doongara rice and pasta as they are an affordable source of energy and nutrients
• Add inexpensive vegetables to meat-based dishes to decrease the cost and extend the recipe
• Add legumes (e.g. chick peas, lentils, kidney beans, butter beans) to meat- based dishes to decrease the cost and extend the recipe
• Canned or dried lentils (follow on-pack directions) can be added to mince dishes, such as bolognaise and chilli con carne
• Tofu can be an inexpensive protein food for the whole family – use firm tofu to replace meat in stirfrys, curries or even on the BBQ
• Frozen vegetables have a much longer shelf life than fresh vegetables, are just as nutritious as "fresh" vegetable, they are generally less expensive and of better quality
• Avoid buying meals out of the home - cook in bulk and freeze some leftovers to reheat for a quick lunch or dinner throughout the busy week

Storage Tips

• Store fruit separately at room temperature
• If some fruits are ripening quicker than others, store them separately, this will prevent the rest of the fruit ripening too quickly
• When fruit ripens place it, unwashed, into the fridge
• Keep vegetables products intact
• Store green, leafy and salad vegetables unwashed in the fridge in a crisper or vented plastic bag
• Store onions, potatoes and garlic in a cool, dark, dry and well-ventilated place
• Store bread in the fridge or freezer to prevent it going stale or mouldy
• Label and then freeze leftovers – be sure to add the date

This fact sheet contains general information. Please consult your healthcare professional for specific advice for your personal situation.

If you would like current information about our products please go to www.nestle.com.au/products or call our Consumer Services Department during business hours on 1800 025 361.