6 tips to reduce your grocery bill

The rising cost of living has sent grocery bills soaring and many Australians are feeling the pinch.

Here are 6 tips to reduce the grocery bill while filling your trolley with healthy food options.

1: Buy fruit and veg that is in season

Fruit and vegetables are rich in nutrients,  important for a healthy diet. Buying fruit and veg, that are in season, is cheaper and tastier. Find out which produce is in season in our seasonal blogs:  summer, spring, autumn and winter to save at the check-out.

2: Buy staple ingredients in bulk

Stocking up on daily staples in bigger packages or when they are on special is a great way to save long term. Here are some tips on what to look out for:

• Choose bulk options for wholegrain foods. Ingredients like brown rice and rolled oats are much cheaper when bought in larger quantities compared to individual serves.
• Bulk buy shelf stable ingredients when they are on special. You can save by looking for price reductions on rolled oats, pasta, tinned vegetables and legumes like beans and lentils, tinned fish, herbs and spices.
• Bulk buy lean proteins like chicken breast, fish and mince when they are on special and freeze them for up to three months.

3: Go frozen

Frozen fruit and veg are an affordable way to ensure you meet your recommended 5 serves of veg and 2 serves of fruit. Frozen produce can be stored for up to 12 months and is quick to prepare. It offers the same nutritional benefits as fresh produce as it is frozen quickly after harvest, locking in key nutrients.

Brilliant ways to use frozen fruit and vegetables:

• Add some frozen veg to some vegetable fritters.
• Incorporate a peas, carrots and corn mix into vege meatloaf.
• Build a custard pudding using frozen mixed berries.
• Use frozen mixed berries and banana to blitz up a healthy smoothie.

4: Create a meal plan and shopping list

Planning some meal options ahead of time can prevent you from buying unnecessary food items that add to your bill. Start by writing down some healthy meal options and a list of ingredients to create them. A shopping list is a simple way to get the most out of your shop without spending too much.

5: Reduce the amount of meat in your meals

Plant-based options like lentils, beans and tofu provide protein and are rich in fibre, vitamins and minerals. They are often much cheaper than meats like chicken, lamb, beef and seafood. Replacing some meat with a plant-based alternative is a nutritious way to reduce the cost of your meals.

Try these fantastic meal ideas:

• Reduce the mince portion in your spaghetti bolognaise or taco mince mix and replace with canned or dried legumes like lentils or kidney beans.
• Reduce the chicken portion in your stir fry or curry and replace with tofu or chickpeas.
• Use dried or canned legumes in warming options like a red lentil soup or in a classic bean salad.
• Assemble colourful bowls with marinated tofu like in this tofu poke bowl.

6: Use the unit pricing information on the supermarket shelf label

Unit pricing information is found on the shelf label in most supermarkets. It makes it easy for you to compare the price and value of similar foods without needing a calculator!

For example – compare the 100g price of a small pack of breakfast cereal with a large pack or the pack that might be on special. The pack with the lowest unit price will be the cheapest.

Being a savvy meal planner and shopper can help save you money.

By Lucy McConnell, Student Dietitian

© 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