It is a common myth that cheap = unhealthy when it comes to food, a myth we are happy to dispel. While the fast-food chains target the nation’s purse strings with “unbeatable” cost-saving meals, the price your health will pay in the long run makes them very poor value indeed.
If you’re old enough to be reading this then you’re probably familiar with the basics of healthy eating: a diet low in fat and high in fibre, plenty of fruit and vegetables and go easy on the alcohol. To get up to date on your “Food Pyramid” check out www.littlesteps.eu.
General shopping tips
1. Decide a budget then make a list and stick to it. If possible, pay in cash – it makes spending a lot more real.
2. Avoid impulse buying if at all possible. Everyone loves a bargain, not everyone needs a bumper pack of chocolate bars.
3. Do a “big shop” for bulk/longer-life items. Avoid daily shopping trips (you’ll always find something else to buy!) by freezing milk and bread.
4. Know the prices of everyday items.
5. Lose your brand loyalty – supermarket’s own brands are usually just as good.
6. Shop around and keep an eye on the media for good deals. Share these deals on www.saveafewbob.ie or other community sites.
7. Always check packaging for expiry dates and nutritional content.
8. Check the unit price – a whole chicken will often work out cheaper than the sum of its parts.
9. Try to strike a balance between cost and (in) convenience when choosing where to shop.
10. Bring your own bags!
When shopping….
Avoid the temptation of processed foods. Hidden fats, salt and sugar make it difficult to control exactly what you’re eating. Home cooked from fresh ingredients is the order of the day!
Some points to remember:
1. Always have a stock of dry or tinned foods such as tuna, beans, tinned tomatoes and pasta/rice in the house.
2. If you have a freezer, make full use of it. Buy the ingredients for a big lasagne or other dish, cut into portions and freeze. Same goes for any freeze-able leftovers.
3. Only buy lean cuts of meat, and try to eat more white than red. Buying from a butcher allows for more portion control and cuts down on waste.
4. Buy raw, whole fruit and veg rather than pre-packed. Cheaper and very easy to prepare yourself. Try to buy in season – you can always freeze them.
5. Fish is very nutritious. Try the cheaper fish such as coley, herring, or occasionally fish fingers. See www.bim.ie for recipes.
6. Coupons, discounts and special offers – use wherever possible if you need the item!
7. Loyalty cards can be a privacy issue for some but can be very rewarding, particularly if you do a lot of “big shops”.
8. Go easy on luxury items. It’s always good to treat yourself once in a while but make it just that – a treat.
For more information on cost effective shopping visit www.safefood.eu/en/Consumer/Healthy-Living/Eating-Well/Keeping-the-Cost-Down1/
Tags: healthy eating, money saving tips, shopping tips
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