10 things you should know before you go food shopping

Eating healthy doesn’t have to be expensive. Here are 10 things you need to know before you go shopping that will help you save money.

1. Write a shopping list:

Make sure to scan your fridge and pantry to see what you already have before you go shopping. Then, only buy what you really NEED, not WANT. Reduce food waste by planning meals that use ingredients you already have and storing leftovers for future meals.

2. Food companies pay good money to stock their goods at eye level:

Supermarkets charge companies to stock their products at eye level where you are more likely to see their products. Try looking up or down the shelves for cheaper options.

3. Seasonal fruit and veg is usually cheaper:

Seasonal produce is more plentiful, cheaper, fresher and tastes fantastic. You can also freeze seasonal produce – mango slices, pineapple pieces, bananas, grapes, cherries, berries and melon chunks. Frozen fruit makes quick, tasty snacks or desserts throughout the year.

4. Meat is almost always more expensive per kilogram than legumes, vegetables or fruit:

Try changing your recipes to use less meat and more vegetables. Try decreasing the amount of mince used in burger patties and add grated vegetables such as carrot and zucchini like in these beef kofta. Reduce the amount of meat in stews and casseroles and replace it with legumes such as chickpeas and lentils like in this shepherd’s pie. Try our vegie and black bean taco recipe for a meat-free meal.

5. Stocking up on specials will help you save:

Stock up on staples and your favourite healthy products when they’re on sale. You may need to pay more up front, but you will save money in the long run. Just ensure that the products you are stocking up on won’t expire before you can use them.

6. The more processed a food is, the more expensive it will be:

A block of cheese that you grate or slice yourself will be cheaper than a packet of shredded or sliced cheese and 100g of loose mushrooms will be cheaper than 100g of pre-sliced packaged mushrooms.

7. Frozen and canned fruit and veg are just as good for you as fresh:

If fresh produce is out of season or too expensive, frozen and canned varieties are a great option. Fruits and vegetables retain their nutrients when frozen and canned, so they are just as good for you as fresh. Frozen berries, peas and spinach are available all year round and often cheaper than the fresh version.

8. ‘Convenience’ foods will cost you more:

Cooking meals and preparing snacks from scratch is usually cheaper than buying an equivalent packaged meal or snack. For example, homemade cheese and biscuits will cost around $0.95/100g compared to up to $5.00/100g for prepackaged sliced cheese and biscuits. Make a tomato sauce for your pasta using a tin of tomatoes, a few mushrooms, garlic and basil and it will be cheaper (and less salty) than a premade pasta sauce.

9. You are more likely to choose wisely if you aren’t bored, tired or hungry:

Try to grab a healthy snack like a piece of fruit, yoghurt or cheese and crackers before you go food shopping. You are more likely to reach for those expensive, unhealthy snacks and junk foods when you shop when you are hungry.

10. Cooking in bulk saves you time and money:

Why not cook double the amount of your favourite recipes, when the main ingredients are on sale or in season. Leftovers can be used for lunches or frozen in single-portion sizes to be enjoyed later on. Leftovers can also be turned into other recipes. For example, bolognaise sauce can be used on pasta, in lasagne, in shepherds pie, in burritos or on a roll for lunch.

By following these tips, you will be well on your way to becoming a smarter shopper.

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website