Swap and save at the checkout to cut $50 a week off your grocery bill

Dietitian Susie Burrell explains how a few simple supermarket switches can save your hard-earned cash at the checkout without compromising on nutrition.

Australian families wanting to lower their food bills and maintain healthy eating habits are wise to start swapping items in their trolleys rather than buying less.

A report from financial advisory and rating agency Morningstar has found food price inflation has pushed grocery costs up 4 per cent in the March quarter compared to 2021, and it is forecasting prices to keep rising in the second half of the 2022 fiscal year.

This means a typical shop that once cost $150 is suddenly closer to $200 or more and is putting pressure on household budgets.

Preparing balanced meals including fresh fruit, vegetables and lean protein is not inexpensive, but it is possible to eat well and save a few dollars with a few simple swaps in your shopping basket.

Here are some tricks of the trade to improve your nutritional intake and save you cash.

Dietitian Susie Burrell.

MAKE THE MOST OF FROZEN

Frozen foods are not only convenient, they can sometimes be more nutritious and budget-friendly than fresh produce.

In the case of fruits and vegetables, they are snap frozen at the time of harvest which means they retain more nutrients than fresh produce that has been stored for long periods.

From a price perspective, frozen fruits and vegetables are not exposed to the large price fluctuations we see in the fresh section, which means you can save a significant amount each week if you keep a range of frozen options on hand.

COOK ONCE, EAT TWICE

If you consider the cost associated with preparing a meal from scratch, once you factor in some lean protein and 2-3 serves of vegetables, you will be spending about $20 to feed four people.

If you simply increase the protein content of the meal (buy larger portions at a cheaper price and stock up when they are on sale) and cook extra that can be frozen and used for another meal or lunches, you will get double the value for one meal.

Kidney beans can help bolster the protein in your meals.

MAKE PROTEIN GO FURTHER

In general, the most expensive component of any meal is the protein – the lean meat, chicken or fish that can cost as much (or more) than $20-$30 per meal. One of the easiest ways to trim your weekly budget, while improving your nutritional intake, is to add alternative protein sources to your meals.

For example, instead of cooking 1kg or 750g of meat, chicken or fish, reduce the amounts to just 300-500g for four people and bulk up dishes such as pasta bakes, casseroles, mince dishes and soups with legumes and vegetables. Not only will your meal be cheaper per serve, but lower in calories and fat while significantly increasing your vegetable intake.

DON’T PAY MORE FOR THE SAME FOOD

While some processed foods may have different formulations and nutritional additions, whole, natural foods including milk, eggs, cheese, oats and even bread have pretty similar nutritional profiles no matter which brand you buy.

This means you can save a lot of money by purchasing unbranded varieties of wholefoods.

CHOOSE MEALS, NOT SNACKS

When you look at the cost per kilogram of different foods, it is largely packaged snacks and treats that are most expensive per kilogram.

A simple shift to just three meals each day rather than adding in extra packaged snacks such as bars, individual yoghurts and packet snacks will save a lot of money each shop while also improving your nutrient intake by reducing the amount of processed fats, sugars and additives you consume each day.

* Susie Burrell is one of Australia’s leading dietitians, with two Honours degrees in Nutrition and Dietetics, and Psychology

Panel of food swaps from Susie Burrell