With many Australians already under pressure from the rising cost of living, news of rising food prices will not be welcome.
The National Food Supply Chain Alliance has warned that grocery prices could rise 8 percent by this time next year.
With many people trying to cut their costs at the grocery store, ABC spoke to two registered practicing dietitians to get their opinions.
And they say saving money doesn’t have to mean cutting back on healthy foods.
“It’s such a common thought that eating healthy is going to be expensive, it doesn’t have to be,” says Leanne Elliston of Nutrition Australia.
“It’s all about knowing what to look for.”
Dietitians Australia spokeswoman Anika Rouf agrees.
She says the best way to save money at the grocery store is to plan ahead.
Here are five cheap items that experts say are worth adding to your cart.
Canned fish
Why?
“When we try to save, we avoid fish because we associate it with being expensive, we think of really fancy fish like salmon,” says Dr. Rouf.
She says there are plenty of tasty canned options available these days.
“Something simple like lemon and ground pepper can be quite tasty.”
But watch out for added salt.
Dr. Rouf says that fish in spring water is the lowest calorie option.
If there are no spring water options on the shelf, rank fish in oil above fish in sauce, which often contains more salt.
How much?
Canned tuna: Individual 95 gram cans range from approx. 90 cents to $2.70, depending on brand
Sardines: Cans ranging from 105 to 120 grams range from 85 cents to $5.25
canned salmon: Individual 95 gram cans range from $1.20 to $2.90
Eggs
Why?
Dr. Rouf says that eggs are a good source of protein and are often much cheaper than meat.
“It’s a great protein to have on the go and very versatile—they can go in things like sandwiches and salads.”
According to Australian dietary guidelines, two large eggs make up the equivalent of a standard serving of lean meat.
How much?
Prices for a 12-pack of free-range eggs range from $4.50 to $9.80
canned tomatoes
Why?
Dr. Rouf says that the beauty of canned tomatoes lies in their versatility.
They can be used in soups, stews, and pastas.
If you have a few cans on hand, you can make a plate out of whatever fresh, in-season produce you bring in from the stores.
Ms. Elliston says you need to keep an eye on the salt content in canned tomatoes because it can vary greatly from variety to variety.
There will often be a few different brands on the supermarket shelf, so it’s best to compare the nutrition information on the back of the cans and choose the type with the lowest levels of sodium per 100 grams.
How much?
Depending on the brand, canned tomatoes typically cost between 75 cents and $2.40.
carrots
Why?
Dr. Rouf says these are some of the most commonly eaten vegetables, and for good reason.
“They’re so versatile, you can eat them raw, in stews, and stir-fries,” she says.
“They’re one of those vegetables that are very affordable.”
You can trust that there will be a steady supply of cheap carrots at your local grocery store all year long.
And they keep a long time in the fridge, making them great for stocking up and treating as a kitchen staple.
“If they start to soften a bit, use them in the cooked dish; when you use them in soups and stews, you don’t really notice that they’ve softened a bit.”
How much?
Prepackaged carrots in 1-kilo bags cost between $1.80 and $2.90.
Canned chickpeas, lentils and beans
Why?
Leanne Elliston says lentils are great for making meat-based dishes like casseroles or spaghetti bolognese take things a step further, stretching out leftovers at lunchtimes.
“Suddenly a dish that serves four can serve eight or lasts for more days.
“You’re also making it more nutritious and putting more fiber in it.”
Dr. Rouf explains that legumes contribute to the amount of protein and vegetables for the day.
Half a cup of cooked, dried or canned legumes is considered a serving of vegetables.
You’ll need one cup of cooked beans to make the equivalent of one standard serving of lean meat.
“It also has something in it that provides fiber, protein, and healthy carbohydrates,” says Dr. Rouf.
“It’s a really good food that we don’t often gravitate towards.”
Baked beans are also on this list, but Dr. Rouf recommends opting for a low-salt variety.
How much?
Lentils: Between 80 cents and $1.90 for a 16-ounce can
Garbanzo beans: Between 80 cents and $2.20 for a 400 gram can
Baked Beans: You could pay between 65 cents for a 16-ounce can and $2.20 for a 16-ounce can
Cost estimates are based on standard prices listed on the national websites of major supermarkets this week. Prices may vary at independent grocery stores.
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