Affording Your Health
Wow, what a crazy couple of years it has been for everyone worldwide. We may be getting used to Covid, disrupted travel, and canceled events, but to top it all off, we are now seeing inflation rising and the general cost of living is increasing.
This could be transitory following the Covid pandemic or it could stick around and affect our daily lives in many ways. With cost increases to necessities like food, we are more likely to buy less, look for bargains or switch to cheaper substitutes. Unfortunately cheaper substitutes with food can mean choosing less healthy food options, such as fast food, low quality bulk foods and less nutritious foods. As we are all aware, it’s often cheaper to buy a chocolate bar than a piece of fruit! Not at all helpful, and likely to be contributing to the obesity pandemic, diabetes and other diseases.
Unfortunately the foods we should be eating like fruit, vegetables, meat, poultry and fish are the ones that seem to be making the biggest dents to our wallets. Whereas fast foods and processed foods are still relatively cheap to buy and can be rather enticing. But living off these foods is not an ideal investment in our health and overtime can contribute to being unwell and triggering disease. Don’t fret, there are ways we can continue to eat well and make healthy but affordable choices.
Here are some tips to help you out.
Choose fresh fruit and vegetables that are in season. These are usually much cheaper than buying those that are out of season.
At certain times of the year you can pick your own produce on local farms at a lower cost. Prepare and freeze the excess you pick.
Frozen fruit and vegetables are often more economical and they are probably more nutritious than those that are fresh, because they have not been sitting around on the supermarket shelf. There is also less waste as foods expire much quicker in the fridge or in a bowl on the kitchen counter.
Plan your meals and snacks and make a grocery list that you stick to while shopping. The more you plan, the less food you waste. Secondly, while shopping, look for store brands which are often cheaper than the well-advertised name brands with all their fancy packaging. While shopping, look at the products on the lower and higher shelves, because those placed in the middle shelf are often more expensive. Usually a larger item will be more value for money than its smaller counterpart. Most supermarkets have the unit price by the main sticker price, which tells you how much you are paying per 100ml or 100g, which makes it easy to compare.
Look for bulk buying stores where you can refill your bottles with olive oil, cleaning products and fill your own containers with nutritious foods like oats, rice, quinoa, nuts, dried fruit, beans and legumes to name a few. Shopping this way not only lowers the use of unnecessary packaging that is terrible for our landfills, but can also be a lot more cost effective with the healthy stuff.
Always look at the reduced section where vegetables can be used in soups and stews, over ripe fruit can be frozen or used in healthy muffins and smoothies, and bread is fine for freezing and toasting.
Canned fruit and vegetables often get a bad rap but they can be used as part of a healthier lifestyle and may be more affordable. You can try rinsing them to reduce added sodium, look for fruit in fruit juice rather than syrup and canned fish in brine, water or olive oil rather than sunflower oil. Canned foods often have 3 for 2 deals and combined with other fresh or frozen foods can make an economical and nutritious meal.
Know your neighbourhood. Be aware of the supermarkets, farmers markets or family owned stores which may have the most cost-saving products.
Time your shop. Often supermarkets have deals and markdowns just before closing, which you can take advantage of.
Stock up on the basics when there are specials. Things like pasta, rice, dried beans, legumes, and canned goods have a long shelf life, so nab them when there’s a deal.
Choose less popular meat cuts that can be used in stews or minced but are a fraction of the cost of a cut like filet steak. Meat can be expensive so use it sparingly - enough to enhance or flavour a meal but not be the main contender on the plate. Use everything when cooking, for example if you roast a chicken, use the carcass to make a stock for another meal such as a soup, casserole or risotto, rather than discarding it in the bin.
Prevent food waste by storing your fresh foods properly. Fresh produce often fairs better in a plastic bag in the fridge. Apples will remain crisp when stored this way compared to those kept in a fruit bowl. Mushrooms will sweat in plastic and should be kept in a paper bag in the fridge to keep them from going rubbery. Root vegetables like potatoes are best stored in a cool, dark, dry place and away from onions. The less food that is wasted, the better it is for your wallet.
Make your own cleaning products. These are easy and cheap to make with ingredients like baking soda and vinegar as star players. They are also much better for the environment and your health too!
Cooking meals at home is another way to make your money go further. Eating out and buying ready meals is much less cost effective and usually less healthy. When cooking at home, make larger qualities that can then be frozen and used for another meal. Cooking in one go will be much better for your gas or electricity bill too!
Grow your own. You don’t need too much space to grow things like tomatoes, lettuce, beans or herbs like basil. Even the tiniest terrace can make room for a pot or two.
Foraging. Sounds strange but it is a possibility as fruit and vegetable prices rise. In New Zealand there are public parks with fruit trees where locals can pick fruit, walnuts and olives as well as dandelion leaves and mushrooms. This is a rather new concept but also a wonderful way to use a park and bring the local community together. With foraging comes responsibility to respect the parkland - only take what you need and be certain what you are gathering is edible.
Create a community food sharing group where you can swap items that you have too much of. This is a nice way to get to know your neighbours too. In some rural communities they have a permanent stall set up where locals can leave excess fruit and vegetables from their gardens that others can use. What a way to build community and friendships!
There are many ways we can make changes to the way we shop, store and cook our food to save on our living expenses. It may take some planning and some thoughtful change, but it is doable. With these adjustments you may reap a longer term investment in your health and wellness too.
