Food prices are on the rise, putting pressure on household budgets, especially for Australians on the lowest incomes. In order to save money on weekly groceries, it is important to consider adding certain staples to your shopping list. These five staples – eggs, oats, carrots, UHT milk, and apples – not only provide good value for money but also rank highly on the nutrient-rich foods index, making them a smart choice for buying nutritious food.
Eggs are a versatile and affordable option, costing around $6 a dozen. They are a great source of protein and contain various vitamins and minerals, making them a nutritious choice for meals. By incorporating eggs into your diet, you can save money compared to more expensive meat, chicken, or fish options. Additionally, eggs can be used in a variety of dishes, from fritters to omelettes, providing a budget-friendly and healthy meal option.
Rolled oats are another cost-effective staple to consider adding to your shopping list. With prices ranging from $2 to $9 per kilogram, oats are a versatile ingredient that can be used in a variety of dishes, from porridge to granola. Oats are a wholegrain rich in fiber and nutrients, making them a healthy choice for breakfast or baking. They also contain beta-glucan, a soluble fiber that helps lower cholesterol levels, making them a heart-healthy option.
Carrots are a budget-friendly vegetable that offers a range of health benefits. Priced at around $2.50 per kilogram, carrots can be used in various dishes, from salads to soups to baked goods. Carrots are rich in carotenoids, which are converted into vitamin A in the body and play a role in maintaining healthy eyes, skin, and immune function. By incorporating carrots into your meals, you can add flavor, texture, and nutrition without breaking the bank.
Longlife skim milk is a convenient and affordable option for adding to your shopping list. Priced at around $1.60 per liter, longlife milk has a long shelf life and can be used in a variety of dishes, from smoothies to savory dishes like quiche or cauliflower cheese. Milk is a good source of protein, calcium, and vitamins, making it an essential ingredient for maintaining bone health and overall well-being.
Apples are a budget-friendly fruit that offers a range of health benefits. Priced at around $4 for a bag or $0.60 per apple, apples are a portable snack that can be enjoyed on the go. They can also be used in a variety of dishes, from desserts to savory meals, adding flavor and nutrition. Apples are rich in fiber, vitamins, and minerals, making them a nutritious choice for maintaining overall health.
In conclusion, by incorporating these five staples – eggs, oats, carrots, UHT milk, and apples – into your shopping list, you can save money on groceries while still enjoying nutritious and delicious meals. These budget-friendly options provide a good value for money and can help you make healthier choices for you and your family. By being mindful of your food choices and shopping smart, you can navigate rising food prices and still enjoy a healthy and balanced diet.
