If cozzie livs has you reaching for the two-minute noodles, hold fire. Good nutrition doesn’t have to break the bank. Read on for expert tips that will save serious cash.

Scrolling through social media these days is like navigating a maze of conflicting nutritional advice and pricey ‘superfoods’. Deciphering the endless barrage of health trends is exhausting to say the least. So here’s a reassuring truth: healthy eating doesn’t have to be a head-spinning puzzle. Nor does it have to break the bank.

“There’s a perception that healthy food can be expensive,” explains Simone Austin, advanced sport dietitan and chief health officer at Healthylife. “When, in fact, shopping closer towards the Australian Dietary Guidelines can save you money on a healthy food shop.”

The Living Healthy Report 2024, produced by Healthylife’s Advisory Board, a part of the Woolworths Group, has revealed it’s not the nutritious stuff that’s running our wallets dry, but instead the sugary ‘occasional’ items that somehow make their way into our trolleys each week.

“According to our new data, a weekly food shop for an average Aussie household, based on the Australian Dietary Guidelines, comes in at $216.05, which is seven per cent less than the average household spend of $233.63 a week,” says Austin.

Additionally, using the national guidelines as a basic framework can save Aussie families  seven per cent on their weekly grocery bill, which, when you do the maths, can add up to quite a sum each year.

Keen to add some savings to your basket? Give these tips a go next time you’re strolling the supermarket aisles.

#1. Buy canned and frozen products in the off season

It’s best to shop seasonally when it comes to fruit and veg, so when your favourite fresh produce isn’t in season, find it in the pantry or freezer aisle. “Using canned and frozen fruit and vegetables when they’re out of season will cut costs, but it can also reduce food waste, saving even more,” says Austin. 

Ringing in at a wallet-friendly $0.50 and $0.30 per serve respectively, these are the budget heroes we can get behind. Frozen vegetables in particular are an underrated supermarket item. “Adding some frozen veggies to meals is quick, easy, economical and good for the health of the family.”

Throw them into everything from risotto to bolognese, or simply plate up a generous portion alongside your favourite protein.

#2. Rethink snacks

If you’re keen to beat lunch-box boredom, we have good news – for your tastebuds and your wallet. One easy and time-saving hack? When you’re making a batch of roast veggies for dinner, set some aside for the kids’ lunches the next day.

“Roast vegetables such as potatoes, carrots, pumpkin, onions and any others that are in season can make a tasty lunch box addition,” says Austin. Beats a pricey packet of chips any day.

#3. Maximise legumes

The humble legume is another supermarket item that tends to fly under the radar.

Not only do they have a wealth of health benefits, including their protein, fibre and carbohydrate content, but they also cost way less than other protein sources, making them a great meat alternative.

“Make your meat go further by adding in some canned or dried legumes,” suggests Austin. “Try adding some brown lentils in a children’s favourite like spaghetti bolognese. Not only will it make the meat go further, it’s a major win from a health perspective.”

#4. Make veggies the hero ingredient

“Have vegetables front of mind,” advises Austin, confirming there are countless filling and nutritional meals that don’t require expensive ingredients.

“For example, plan meals around vegetables, such as jacket potatoes with canned tuna, sweet corn, slaw and a sprinkle of cheese, or pumpkin soup with red lentils, or zucchini fritters with a salad – these are all delicious dinner ideas that, realistically, fall low on the price scale.”

Better yet, make veggies your go-to snack. “At home, ensure healthy foods like fresh fruit or veg are cut up ready to munch on and are stored at the front of the fridge so they are easy to see.” Just add hummus or tzatziki for instant creamy satisfaction.

#5. Swap sweets for nature’s candy

While fruit might seem a tad pricier than discretionary (aka highly processed) treats, fear not. There are ways to cut costs and feed your sweet tooth without turning to sugar-packed options.

Swap them for whole fruits like bananas and melons, which come in at an average of $0.70 and $0.30 per serve. And if you’re craving juice, go for the 100 per cent fruit variety, clocking in at just $0.50 per serve. That’s some seriously sweet savings right there.

#6. Add wholegrains wherever possible

There’s a reason they’ve long been considered a superhero of the health world. “Our research shows that, on a cost per serve basis, wholegrains are cheaper than discretionary foods and still fill the family up,” says Austin.

At a mere $0.31 per serve, they’re practically free. Plus, loading up on them is not only budget-friendly but also a smart move for your wellbeing, with studies showing that a diet low in wholegrains is a major risk factor for chronic diseases. 

So load them into everything from salad to stir-fries. Your body will thank you for it.

#7. Try smart swaps where you can

Once your trolley’s full, take some time to double-check your items and see if there’s room to swap some of the not-so-great foods for more of the good stuff. 

How exactly? Very glad you asked. In fact, there’s an app for that. “Try using the Food Tracker by Healthylife to see how your family shop stacks up to the Australian Dietary Guidelines. Seeing how it compares can show you where your swaps might be,” says Austin. Sounds like a seriously smart move to us.