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How to save money at the supermarket

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How to save money at the supermarket

The price of groceries has recently spiked due to a combination of factors, including supply chain issues, increasing fuel costs and the 5% rise in the Consumer Price Index. With lettuce currently costing anywhere between $6-$10, it might seem that healthy eating within a tight food budget is not possible. We’ve put together a list of tips to help you save at the supermarket. These will save you much more in a week than the cost of a lettuce.

1. Make a food budget

There are a couple of rules of thumb when putting together a weekly food budget, such as allocating a set amount per person per week e.g., in the range of $70-$100 per person or a maximum of one third of your total household disposable income. Make your food budget realistic, include foods that you purchase at the supermarket as well as foods you might buy on the run, takeaway foods and at restaurants. If you can, try to allocate amounts to healthy basic or ‘core’ foods and discretionary foods, referred to as being energy-dense, but nutrient poor. Start by tracking your food spending for a week to see what foods and drinks you are currently spending money on and how much. Tracking your spending on other non-food items will help to see where you could cut down spending so you can increase how much money you have to spend on core foods.

2. Eat at home more than you eat out

Cooking meals at home will save you money, and may also increase your cooking and food skills and your diet quality. Check out our healthy, easy recipes for ideas on what to cook.

3. Plan meals and grocery lists

Planning out meals and snacks for a few days or the week ahead can help to be more economical in your food purchasing. Start by looking at what foods you already have at home and then making a grocery list of the other foods you need for the meals and snacks you have planned.

4. Look at where else you can make savings

Making savings in other areas of your budget may leave more money to buy food. Consider shopping for cleaning supplies, and household items such as tissues, toilet paper and toiletries at budget stores. Take advantage of free rewards programs that reward you with points, cash-back or discounts to reduce your overall shopping costs. Consider other brands, or look at generic food brands for common staples, which will often offer a similar nutritional profile, at a cheaper cost.

5. Make some swaps

Not all foods have increased in cost at the same rate as lettuce, and making some simple swaps on food items, brands and ingredients in your go-to recipes can save a few dollars here and there and a lot more overall. Check the list below for ideas and head to our Easy Healthy Eating with No Money No Time Facebook Group to get more ideas and share other ways to save.

How to save money at the supermarket
Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz