In the current cost-of-living crisis, it’s understandable that Aussies are steering well clear of the seemingly more expensive fresh food options in order to save money.

But according to dietitian Simone Austin, that’s to the detriment of not only our health but also, as it turns out, our wallets.

”A trolley based on the Australian Dietary Guidelines isn’t going to cost you more,” Austin says, in response to the Healthy Living Report for 2023, which revealed Australians aren’t hitting any of the five core food group targets.

In fact, when it comes to vegetables, for example, the report showed the number of daily serves of veggies Australians are eating per person per day is only 2.6. That’s down from 2.8 in 2021 and around just half of the recommended 5–6 serves per day.

READ MORE: Dietitian shares the best options for late-night snacking

So, to help give our grocery habits a healthy makeover, and save some money in the process, Austin has shared her top shopping trolley tips with 9Honey Coach.

• Start with making a shopping list and base it around meals you are planning for the week.
• When planning meals, start with the vegetables, then add in the meat and meat alternatives group and the grains and cereals.
• Don’t fear carbohydrates as we need to eat grains and cereals. Look for quality carbohydrates e.g. brown rice, wholegrain breads, potatoes, sweet potato and cereals.
• Choose a range of meat and meat alternatives to help hit the recommended serves, eg. eggs, canned fish, fresh or frozen, lean meats, and remember plant proteins such as tofu and legumes – add a can of brown lentils to your bolognese, chickpeas in a curry etc.
• Include lentils and legumes as they help hit the vegetables and meat and meat alternatives groups, they are also economical and easy.

READ MORE: How to sneak more vegetables into your diet during winter

• Remember canned and frozen vegetables can be part of the diet and all count. They can make things quick and easy, eg. frozen stir-fry mixes, canned legumes, and canned corn.
• Use Health Star ratings on packaged foods to help guide you to healthier options, look for 3.5 star and above.
• Think about how many people you are buying for. You can calculate this by how many serves of fruit that might mean for the week.

• Buy a range of coloured fruit and vegetables to make it interesting and to help hit nutrient targets, different colours often represent different nutrients.
• Share the cooking load at home through the household so cooking at home happens more often. Each person can choose a meal that they like and will prepare.
• Think about what is in season as quality and price are likely to be better. If it tastes better, you are more likely to eat it! This reduces food waste which is better for the budget.

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