How to eat healthily on a budget

New research may have found the perfect diet for a healthy family and healthy wallet. See how it works.

Eating a sustainable and healthy diet can save an Australian family of four $71 a week, new research reveals.

The healthy diet – based on the planetary diet which is plant-based but includes modest amounts of fish, meat and dairy – has officially been found to be easiest on the wallet.

Following this diet also saves 25 per cent on greenhouse gas emissions, compared with the typical Australian diet that includes processed foods and unnecessary extras such as muffins, biscuits, lollies, alcohol and takeaways.

University of Wollongong advanced accredited dietitian Karen Charlton said the median cost of the planetary diet was about $364.50 a week, while the diet most people eat today comes in at a median cost of $436 week.

Prof Charlton said if people switched to the healthier diet, it would save them on average $71 a week, even taking into account the sharp increase in the cost of fresh vegetables.

“It’s a message we need to get across,” Prof Charlton said.

This is what a healthy diet across a fortnight should look like for a family of two adults and two children. Credit/Source: The University of Queensland

This is what a typical Australian diet across a fortnight looks like for a family of two adults and two children. Credit/Source: The University of Queensland

“It’s better for us, easier on our pocket and better for the planet.”

The data suggests that households reliant on social welfare benefits spend some 33 per cent of their income on food, but that this percentage could be reduced to 27 per cent if choosing a healthier diet.

Spending a third of household income on food places families at risk of food insecurity while some experts suggest that a lower threshold of 25 per cent of household income indicates financial stress.

Dietitians Australia CEO Robert Hunt welcomed the latest data.

“While we have experienced a major fresh produce price crisis this year, it is heartening to see in this data that the average cost of eating a diet rich in seasonal fruit and vegetables is still the most affordable option in this country,” Mr Hunt said.

Laureate Professor Clare Collins has devised a healthy weekly meal plan for just $60, available on the website No Money No Time, which is a collaboration between the University of Newcastle and nib foundation.

Initially it was aimed at those aged between 18 to 25 who are typically the hardest off, consume the most junk food and don’t want to spend a lot of time in the kitchen.

Prof Collins said it has proven to be popular with all ages.

Professor Clare Collins. Picture: Supplied

“I wanted to look at the cheapest way to include all the good nutritional stuff like iron, calcium, folate etc in a weekly diet for less,” Prof Collins said.

“It is also designed to be fast, easy, inexpensive, but nutritious.”

The plan is designed to be repeated for a second week, with the initial grocery shop costing $76, decreasing to $45 the following week. The average cost over two weeks is $60.50.

Prof Collins said as the cost of living bites, Aussies should rethink their priorities when it comes to how they spend their money.

“Instead of saying a $10 lettuce is too expensive, compare the cost with two takeaway coffees?

“What is better value? The lettuce will contribute to two meals, while coffee is just a quick drink?”

She also said people underestimate how much they spend on Uber Eats, when they can create cheap, quick and fast meals at home, with just a microwave.

nomoneynotime.com.au

Originally published as How to eat healthily on a budget