Smart and healthy shopping

With rising food costs, grocery shopping can be challenging and overwhelming.

Spending money on healthy foods instead of discretionary foods and drinks can support healthy eating and may even save money over time.

Here are some budget-friendly tips for making healthy and delicious food choices.

• Plan the weekly menu ahead including meals and snacks for the week and then write a shopping list.
• A meal plan will not only save money and time, and cut down on food wastage, it also means less trips to the grocery store which saves you more money.
• Incorporate legumes, such as kidney beans, chickpeas, soya beans or lentils into meals for a tasty, filling and cheaper alternative to meats which are more expensive.
• Consider growing fruit and vegetables at home or participating in a local community garden.

• Shop around locally to find the best prices.

• Check out the local food co-ops or farmers markets to see if they offer cheaper prices especially when buying in bulk.

• Look for the lowest cost per 100g, kilogram, or unit.

• Look for specials and buy everyday shelf-stable foods in bulk as they are usually cheaper (avoid buying fresh foods in bulk unless you can be sure to eat, cook or freeze them before they perish).

• Frozen and canned fruit and vegetables can be a cheap and healthy alternative to fresh items. Choose canned vegetables with no added salt (or reduced salt), and canned fruit in natural juice or water.

• Purchase fresh fruit and vegetables that are in season as they are often less expensive and better in quality and taste.

• Buy cheaper cuts of meat, for example, chicken thighs and stewing beef or lamb, and trim the fat and skin before cooking in casseroles and stews.

• Consider generic brands and products.

Reading food labels and nutrition information panels can sometimes feel confusing. The LiveLighter label reader is a handy tool that can be printed and kept in a wallet ready for supermarket trips.