5 tips for healthy eating on a budget

Plus bonus recipe

Many of us lead busy lifestyles and have little time left for shopping and cooking. This can result in a reliance on processed foods and drinks, which can contribute to fatigue.¹ When we are low in energy, we are less likely to feel like being physically active so it’s important to prioritise eating a well-balanced diet.²

In addition, you may feel that healthy eating can be expensive – especially with the higher cost of living! But it doesn’t have to be. Read on for tips and tricks that can make eating healthily the cheaper option.

1. Make a weekly meal plan and shopping list^{3 , 4 , 5}

Going to the supermarket without a list and trying to plan meals while doing your shopping can be exhausting and can make us more likely to impulse buy or overspend.

Spend some time each week planning what meals and snacks you will include in the following week and write a shopping list. Meal planning will ensure you can plan well-balanced healthy meals and will save you money and help to prevent waste. Make your ingredients stretch and plan to cook extra for dinner and take leftovers for lunch the next day.

If you don’t love doing the grocery shopping, then consider ordering online and picking them up in-store. Online shopping is another great way to help track exactly how much you’re spending as you add things to your basket.

2. Buy seasonal fruits and vegetables^{3 , 4}

Buying seasonal fruits and vegetables will not only save you money but you will notice they taste better too.

The price of fruits and vegetables can vary dramatically throughout the year. Eating produce that is in season is usually cheaper as there is less cost involved in the storage and transportation of the produce.

3. Choose home brand products^{3 , 4}

Home brand products are generally cheaper than brand-name alternatives. Are they less nutritious because they are cheaper? Generally staple foods such as milk, eggs, pasta, rice, and frozen vegetables are similar in nutritional value to other brands.

For processed or canned home-brand products be sure to review the nutrition information compared to other brands so that you can make an informed choice when it comes to differences in sodium, sugar, and saturated fat content.

4. Buy frozen fruits and vegetables^{3 , 4}

Frozen fruits and vegetables are just as nutritious as their fresh counterparts and often much cheaper. Don’t forget to stock up when specials are on. Stocking up with frozen products also means you will always have fruit and veggie options on hand for last minute snacks and meals.

5. Cook at home^{3 , 4 , 5}

Not only does cooking at home save you money, but it also means you are in control of what goes into your meals – meaning you can make healthier choices. Cooking at home doesn’t need to be complicated— start by choosing a handful of quick and easy meals and rotate these throughout the week. Try our homemade beef burgers with sweet potato chips as a takeaway alternative!

References

1. www.sportsdietitians.com.au
2. www.betterhealth.vic.gov.au
3. www.eatforhealth.gov.au
4. www.nutritionaustralia.com.au
5. www.heartfoundation.org.au

Beef burgers with sweet potato chips

Serves 4

Ingredients

• 4 sweet potatoes.
• 3 tablespoons olive oil.
• ½ brown onion.
• ½ medium carrot.
• 2 cloves garlic.
• ¼ cup flour.
• ¼ cup breadcrumbs.
• 1 egg.
• 250g beef mince.
• 4 wholemeal bread rolls.
• 4 lettuce leaves.
• 4 slices tomato.
• 4 slices cheese.

Method

1. Preheat oven to 180°C.
2. Wash sweet potatoes under cold water. Cut into pieces.  Arrange on a large baking tray and drizzle with olive oil. Cook for 25 minutes in the oven. Turn the potatoes over and roast for another 15 minutes or until browned and crispy.
3. Peel and finely dice the onion and garlic cloves. Wash and grate the carrot. Add onion, garlic, and carrot to a large bowl.
4. Add flour and breadcrumbs. Mix until flour and breadcrumbs are coating the vegetables. Add egg and beef mince. Mix with hands until combined.
5. Shape mixture into 4 burgers with hands.
6. Heat a frypan over medium-high heat and drizzle with olive oil. Fry beef burgers for 5-7 minutes on each side or until cooked through. The burgers should be brown all the way through when cooked, not pink.
7. Place beef burgers on a bread roll with lettuce, tomato slices and cheese. Serve with sweet potato wedges.