How to buy fruit & veg... ON A BUDGET!
The healthy guide to slashing your grocery bill
As anyone who has recently stepped inside a supermarket already knows, food has never been more expensive. And some of the biggest cost increases have involved fresh fruit and vegetables.
While that might sound like a setback if you’re trying to eat healthily, you can still eat well without breaking the bank. “It’s possible to find healthy fruit
‘Shopping in the morning can get you discounts’
and vegies on a tight budget, but we need to be savvy,” nutritionist and dietitian Leanne Ward explains.
BUY IN SEASON
“Seasonal produce is often cheaper and more readily available,” Leanne advises. Another big benefit with seasonal produce is that it’s more likely to be grown locally so it often has less food miles. That means it’s fresher, riper, more flavoursome – and also better for the environment.
GO FOR FROZEN
There’s a longstanding myth that frozen fruit and vegies are less healthy, but Leanne says this actually isn’t true. “Frozen can be just as nutritious and sometimes cheaper!” she says. “Freezing fruits and vegetables is also a great way to store them for longer so you can minimise food wastage.”
SHOP AROUND
Keep an eye out on Wednesdays when the big supermarkets release their weekly specials. You can also head online to view their catalogues a day in advance. These days, there are a number of apps to help you shop around for the best bargain, including Wiselist, Smartcart and Frugl. “Sign up for sales alerts and digital catalogues with your local supermarkets, fruit and vegetable stores and markets, so that you can price compare and shop for the best prices,” says Leanne.
BUY IN BULK
If you see a bargain, Leanne says grab it. “If things are on sale, buy more and freeze them for later,” she suggests. “Fruit can be stored for much longer when frozen, just remember to peel and chop them first!”
EARLY BIRD!
The best bargains can get snapped up early, so it pays to do your grocery shop before lunchtime. “Supermarkets often discount produce overnight, so shopping first thing in the morning can often give you discounted produce which is close to its use-by date,” says Leanne.
EMBRACE IMPERFECTION
“Many supermarkets now offer imperfect fruit and vegies for discounted prices to minimise wastage – so look out for them when you’re shopping,” Leanne advises. “Nutritionally and taste wise, they are usually just as good. Once you’ve chopped them up, you can’t tell the difference, and they can also be a great option for cooking.”
GET CREATIVE
Recent rain and other factors (hello fuel costs) means that many normally affordable staples that we usually take for granted have rocketed in price. It could be a good opportunity to start experimenting with new ingredients and recipes that you normally don’t consider. “Be flexible with your list and allow for substitutes based on what’s on sale, in season and in stock,” says Leanne.
MINIMISE SCRAPS
“Get the most out of the produce you buy,” Leanne advises. “This could be buying produce where you can eat the whole thing (did you know you can eat the skin of a Zespri Sungold Kiwifruit?) or composting any fruit and vegetable scraps to minimise food waste.”
PLAN AHEAD
Write up a shopping list before you leave home, and make a pledge to stick to it. “Make a shopping list ahead of time so you have a plan to use all the produce you’ve bought so there’s no waste,” Leanne suggests. “Additionally, you’re less likely to fall into the trap of impulse buying unhealthy or low-nutrient food options.”