News of rising food prices is not welcome as many Australians are already under pressure from the rising cost of living.
The National Food Supply Chain Alliance has warned that grocery prices could jump 8% by this time next year.
With many looking to cut costs at supermarkets, ABC reached out to two certified nutritionists for their opinions.
And saving cash doesn’t have to mean eating less healthy foods, they say.
‘It’s common to think that eating healthy is expensive, but it doesn’t have to be,’ says Leanne Elliston of Nutrition Australia.
“Knowing what to look for.”
Annika Roof, a spokesperson for the Australian Nutritionist, agrees.
She says the best way to save money at the supermarket is to plan ahead.
Here are five inexpensive items experts say are worth adding to your trolley.
canned fish
why?
“When trying to save money, we avoid fish because it’s associated with being expensive. We think of really premium fish like salmon,” Dr. Roof says.
There are many delicious canned options these days, she says.
“Simple things like lemon and cracked pepper are very flavorful.”
However, please be careful with the amount of salt.
Fish swimming in spring water is the lowest calorie option, Dr. Roof says.
When there’s no spring water option on the shelf, she ranks deep-fried fish over fish in sauces, which are often too salty.
ikura?
Canned tuna: A single serve 95 gram can ranges from approx. 90 cents to $2.70 depending on brand
sardine: 105-120 gram cans range from 85 cents to $5.25.
Canned salmon: Prices for single-serve 95-gram cans range from $1.20 to $2.90.
egg
why?
Rouf says eggs are a great source of protein and are often much cheaper than meat.
“It’s a great portable and very versatile protein. You can put it in things like sandwiches and salads.”
According to Australian Dietary Guidelines, 2 large eggs are equivalent to 1 standard serving of red meat.
ikura?
Prices for 12 packs of free-range eggs range from $4.50 to $9.80.
canned tomatoes
why?
Dr. Rouf says the beauty of canned tomatoes is their versatility.
It can be used in soups, casseroles and pastas.
With a few canned goods, you can make a dish with fresh seasonal ingredients brought back from the store.
Elliston says the salt content of canned tomatoes varies greatly between varieties, so be careful.
Since there are often several different brands on supermarket shelves, it’s best to compare the nutritional information on the back of the can and choose the type with the lowest level of sodium per 100 grams.
ikura?
Canned tomatoes typically cost between 75 cents and $2.40, depending on the brand.
carrot
why?
Dr. Rouf says these are some of the most eaten vegetables, and for good reason.
“They are very versatile and can be eaten raw in stews and stir-fries,” she says.
“They are one of the most affordable vegetables.”
You can count on a steady supply of cheap carrots in your local supermarket all year round.
It also keeps well in the refrigerator for a long time, making it perfect for stocking up and treating as a kitchen essential.
“When it starts to soften a little, use it in cooked dishes.
ikura?
A 1-kilogram bag of carrots costs between $1.80 and $2.90.
Canned chickpeas, lentils and beans
why?
According to Leanne Elliston, lentils take meat dishes like casseroles and spaghetti bolognese further and are perfect for spreading leftovers over lunch.
“Suddenly, four servings can become eight servings, or it can take days longer.
“You’re also more nutritious and putting in more fiber.
Dr. Rouf explains that legumes contribute to both your daily protein and vegetable intake.
Half a cup of cooked, dried or canned legumes is considered one serving of vegetables.
You will need 1 cup of cooked legumes equivalent to a standard lean meat.
“You’ll also get fiber, protein, and healthy carbs,” Dr. Roof says.
“It’s really great food that we often don’t gravitate towards.”
Baked beans are also on this list, but Dr. Roof says to opt for the reduced-salt variety.
ikura?
lentil: 80 cents to $1.90 for a 420-gram can
Chickpea: 80 cents to $2.20 for a 400-gram can
Baked beans: 65 cents for a 420 gram can and $2.20 for a 425 gram can.
Cost estimates are based on standard prices posted on major supermarket national websites this week. Prices may vary at independent grocery stores.
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