HEALTHY EATING ON A BUDGET

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 veggies. 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 stir-frys, 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 health care professional for specific advice for your personal situation.