Food prices are rising for a variety of reasons, including rising gas, fertilizer, and labor costs.
You can “shop” for cheaper groceries, but at the expense of fuel and travel, not to mention time.
Studies show that healthy eating costs 20-30% of disposable income for low-income households. However, a healthy diet is less expensive than one dominated by highly processed foods and beverages.
Reducing your grocery bill requires planning, flexibility, and budgeting.
So how do you do it?
First, check seasonal vegetables and fruits and look for recipes that incorporate them.
Replace fresh vegetables and fruits with canned and frozen varieties, and replace very expensive items with cheaper alternatives.
Eat meat-free meals at least once a week.
Then create a shopping list. This saves you money by making less impulse purchases in the store. See what you already have in your pantry, fridge and freezer and buy only what you need. This will reduce food waste.
Check our online catalog for specials before you head to the store. When you arrive at the store, compare prices and choose the cheaper brand. This makes nutritious meals more affordable.
How much does your household spend on groceries?
According to a 2021 study, the average supermarket grocery bill is A$98 per person per week, A$145 for two, A$168 for three, $187 for four and $187 for five. All in all it was $255.
An old survey from 2016 found that the average household (2.6 people) spent 269 dollars per week on all food ($237) and alcohol ($32) purchases in both supermarkets and other stores. spending dollars
About half of spending was spent on “discretionary” items ($80) such as eating out and fast food, $20 on candies, chocolates, savory snacks and potato chips, and $10 on cakes, biscuits and puddings. It was done. $26 a week was spent on fruits and vegetables in the supermarket.
A 2019 study found that the average person spends $300 a week on all food and drink. This includes grocery ($135), dining out ($52), alcohol ($31), takeout ($22), barista coffee/tea ($13), food delivery service ($12), supplements ($12) ) and healthy food ($11). .
According to these studies, it’s common to spend more money on food and drink consumed outside the home than on groceries, and spend more money on unhealthy items than on healthy ones.
How about saving $50?
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5 tips to help you save
Putting it all together, here are five key tips to keep in mind when planning meals at home.
1. Keep food costs down
The total food budget is affected by how many people need to be fed, age and household income. A good rule of thumb is that it should not exceed one-third of your household’s total disposable income.
Core nutritious foods, any foods and beverages (soft drinks, crisps, biscuits, cakes, candies, pies, pastries, deli meats) and foods away from home (coffee, fast food, pub , clubs) will be assigned a target amount within their budget. , bottle shops, restaurants).
2. Make a weekly plan for breakfast, lunch, dinner, and snacks
Write a matching grocery list. Check your pantry, refrigerator, and freezer to see what you already have, or see if there are any ingredients you can swap in to save money on your purchase.
3. Pack your lunch
Buy a lunch box and pack it the night before. If you put it in the refrigerator, you can eat it for breakfast. Check out our $5 at-home lunches for ideas.
If mornings are too busy for you, pack some breakfast food too.
4. Cook more meals at home
Cooking more meals at home may include cheaper, healthier versions of some of your takeout favorites like pizza and burgers.
A study in the United States found that people who cook more at home spend half as much on meals they eat on the go as those who cook less. They also cut his overall food bill by 17%.
Interestingly, both groups spent the same amount of money on groceries, and those who cooked less at home either wasted more food, ate more, or both. was suggested.
5. Cook in two batches
Cook more meals like curries, soups and casseroles and freeze them or eat the same meal twice.
For those who need to shop on a severely limited budget, we have developed a $60 per week meal plan on the No Money No Time website. This free resource contains meal plans with inexpensive recipes designed to meet the key nutrients you need for good health.
If you need help getting food now, try the Ask Izzy website. Submit your zip code to see free meals and other support services near you.
The authors would like to thank Hannah McCormick and Ilyse Jones from the No Money No Time Project team for assistance in preparing this article.
Claire Collins, Professor Laureate of Nutrition and Dietetics, University of Newcastle Megan Whatnall, a postdoctoral fellow in Nutrition and Dietetics, said: University of Newcastle
This article is republished from The Conversation under a Creative Commons license. Please read the original article.
