} Frozen fruit is great in smoothies , desserts and for quick , nutrient-rich additions to breakfast – stock up on mixed berries , mango and pineapple
} While we ’ re on the topic , don ’ t let over-ripe fruit or veggies go to waste – stew and bottle them or freeze them , and your future self will be appreciative
} Tinned tomatoes , chickpeas , lentils , baked beans and tinned fruit are also healthy , convenient and budgetfriendly options
} Bottled pasta sauces , tinned fish , and curry pastes are a few more staples that can form the basis of inexpensive meals
Home brands and buying in bulk
Buying in bulk is a great way to reduce your shopping bill ! Next time you ’ re shopping , compare products using the price per unit ( per kg , g or ‘ each ’). Sometimes the difference can be astounding , for exactly the same product in a differentsized package . Just remember that if you ’ re buying in bulk – whether it ’ s toilet paper , tinned tomatoes or chicken thighs , you need to know where you will store it ! When it comes to food , you ’ ll also need to have a bit of a plan for what to do with it . This is where a well thought through weekly meal plan , and shopping list comes to the fore .
You ’ ll also find some supermarkets specialising in bulk and ‘ off-brand ’ packaged foods . Switching to these is another really simple way to reduce the cost of your shop . Compare the home brand price for items like flour , sugar , milk , crackers , cheese , yoghurt , tinned fruit and vegetables , and you ’ ll be pleasantly surprised at the amount you can save , for exactly the same product .
Utilising local fruit and vegetable markets
Shopping at local produce stores , or heading to your nearest market can help you save . It ’ s also a pretty nice feeling to know you ’ re supporting local producers and small businesses . Why are local markets cheaper than supermarkets ? Many factors affect the price charged by big supermarket chains , ranging from transportation , storage costs and supply over demand factors .
Shopping locally usually means finding different varieties of fruits and vegetables in season , and can often mean fresher and tastier produce that will last longer .
Meal planning and shopping lists
This tip has got to be one of the most important budget-savvy tips you can implement . It can make a HUGE difference when it comes to your budget , because you ’ re using what you have ( less wastage ), shopping for only what you need ( lower bills ), and reducing the last minute takeaways or bought lunches .
FROZEN PRODUCE IS GENERALLY MORE AFFORDABLE , OFFERS DIVERSITY AND ( SURPRISINGLY ) EXCELLENT NUTRITIONAL VALUE . FROZEN FRUIT AND VEGGIES ARE A GOOD SOURCE OF FIBRE , VITAMINS AND MINERALS .
Despite what you might imagine , meal planning doesn ’ t have to mean spreadsheets and rigid schedules . Here are some tips :
} Check your freezer , refrigerator and pantry for excess food and expiry dates . Start with recipes and ideas for these before buying anything new in the supermarket .
} Put together a weekly meal plan using some of the foods you have pulled out from the freezer , refrigerator and pantry . Think about what ’ s in season as well . A good idea is to aim for at least two meat-free meals a week . Here you can utilise inexpensive non-perishables such as legumes and tinned tomatoes . Incorporating meat alternatives like tofu , eggs and tinned fish into your plan is great for the budget , and for your dietary variety .
} Think big . Try doubling ( or tripling ) recipes like bolognaise , curry or slow-cooked meats and freeze them in suitable portions for family dinners or weekday lunches . Similarly , cook extra pasta , rice , couscous or noodles and incorporate them into the next day ’ s meal plan . Add some veggies and sauces to make delicious , quick meals like fried rice , noodles or pasta salads .
} Lastly , make a shopping list , try to stick to it and say no to the pester power of cut-price chocolate or ‘ 2 for 1 ’ sweet biscuits that you didn ’ t plan on buying anyway . And please – don ’ t go shopping on an empty stomach !
YMCA HEALTHY LIVING MAGAZINE 11