Food prices have risen sharply over the last year. Food and non-alcoholic beverages increased 7.9% in the year to May, with dairy products (15.1%), bread and cereals (12.8%) and processed foods (11.5%) increasing the most.
Meat prices rose by 3.8%, but the absolute gain was much higher, reaching up to A$60 per kilo of fillet steak.
Australians spend their time here and there 15% of your weekly food budget Half of the meat (7.4%) was dairy.
almost 43% of household heads Food prices are a source of economic stress, and half are trying to cut spending.
So how can you save money on meat and dairy without skimping on nutrients?
meat
meat A good source of protein, iron, zinc and vitamin B12.
A maximum of 3 servings of cooked red meat per week is recommended. This includes beef, lamb, veal, pork or kangaroo, with 65g of cooked meat and the equivalent of 90-100g of raw meat. This means buying 270-300g per person per week.
Check online for prices and weekly specials. Cheaper cuts include oyster blades, chuck steak and rump steak ($22-$25 per kilo). Good for casseroles and slow cook recipes as it can be tough. Beef stroganoff.
One exception is mince. It has more stars, less fat and a more expensive product shrinks less during cooking compared to regular mince, shrinking by 25-30%.
Add vegetarian protein sources such as dried or canned beans and legumes to expand your casserole and mince dishes.
A 400-gram can of red kidney beans costs about $1.50 and contains 240 grams of cooked beans, equivalent to 1.6 standard servings. Add canned legumes of all kinds (black beans, red beans, cannelloni, butter, chickpeas, four-bean mix, brown lentils) or use dried versions that don’t require pre-soaking, like dried red lentils (about $5 per kilogram).
this add nutrients Contains protein, B vitamins, iron, zinc, calcium, magnesium, and dietary fiber.
dairy products
Dairy products are important sources of protein, calcium, magnesium, zinc, potassium and vitamins A, B2 and B12. Recommended for Australia For adults, take 2 to 3 times a day. For women over 50, take 4 times a day. one dose equivalent to 1 cup of milk or 40 g of cheese.
Raw milk costs between $1.50 and $3.00 per liter, depending on type and brand, while UHT milk is less expensive at about $1.60 per liter. Buying powdered formula is even cheaper ($10 per kilogram pack as you get 10 liters), equivalent to $1 per liter.
Making yogurt at home costs about $5-6 per kilogram using a powder mix and a yogurt maker ($25). Once hardened, divide yourself into small tubs. Use instead of heavy cream or sour cream.
Raw yogurt varies between $11 and $18 per kilogram, with individual serves and flavored varieties being more expensive (but not always). Compare prices per kg or per 100g and check out our special offers.
Cheese prices vary widely, so compare prices per kg. As a rule of thumb, block cheese is cheaper than pre-sliced or grated cheese. Home brand products are cheaper than branded products. Mature cheeses are more expensive and processed cheeses are the cheapest. However, cutting block cheese thicker means using more cheese. Block cheeses range from $15 to $30 per kilogram, while packs of sliced cheese range from $18 to over $30.
Grated cheese ranges from $14 to $30 per kilo, with most around $20 and processed cheese in the $10 to $15 range. Mix with grated carrots (about $2 per kilogram) to stretch the grated cheese and use it as a topping for tacos, wraps, pasta and pizza. Use processed cheese slices for toasted sandwiches. For most recipes, adding less cheese than specified is fine.
Canned salmon, a high-calcium substitute for cheese in sandwiches, costs $15-30 per kg ($6-7 per 210g can), and more variation may not save you money.
3 tips to save money on food
1. Budget your family’s food expenses
Make sure everyone is on the same page Savings on food and drink.
About 50% of household food expenses It will be spent on extras like takeout, dining out, coffee, alcohol, food delivery services, etc. so budget for: any food. Significant savings can be made here.
Your household may need incentives to stick to the budget, such as voting on which “discretionary” items to spend food on.
2. Create a rough meal plan for the week
Create a grocery list using meal plans.check what you already have In your pantry, fridge or freezer.
If you don’t know where to start, please refer to the following sites: no money no time, for either one or family with small children.
3. Avoid food waste
Australian person 7.6 million tons of food wasted 70% is still edible each year.Please check before going to the store refrigerator.
turn around leftovers for lunch or dinner tomorrow. When you’re clearing the dinner table, just pack your leftovers into a bento box so you can take it with you in the morning (you can even freeze them for days when you’re too busy to cook).
Use our resources at no money no time Get ideas on how to save even more on food. If you need food assistance now, ask izzy On the website you can find services in your area.
Claire CollinsAward-winning Professor of Nutrition and Dietetics, University of Newcastle
This article is reprinted from conversation Under Creative Commons License.read Original work.
