ASHLEIGH FELTHAM , APD Ashleigh is the owner of Feed Your Future Dietetics . She has a Masters of Nutrition and Dietetics and a Bachelor of Human Nutrition and believes everyone deserves to live a life of health and wellness . Ashleigh is passionate about helping people achieve their highest quality of life through nutrition , mental health and exercise . To learn more about Ashleigh visit n4foodandhealth . com or www . feedyourfuturedietetics . com

Nutrition expert Ashleigh Feltham provides these handy tips to help you eat healthily , without breaking the bank .

WHERE TO START

Plan ahead

It ’ s true when they say that if you don ’ t plan ahead you are planning to fail . Doing your homework into the specials and sales at your local supermarkets and grocery shops can pay off . Checking the original price is important to know if you are getting an actual bargain , this is usually said in the pamphlet or under the savings tag on the shelf . Comparing the cost of the same products in different supermarkets is also a valuable first step .

Supermarkets versus convenience stores : When it comes to sticking to a budget it ’ s also worth realising that the big name supermarkets do have bigger buying power and are in constant competition with each other to get you into their doors . Convenience stores or smaller , independent supermarkets do not have this buying power so prices can tend to be higher on some products .

No name or homebrand : Selecting the no name or home brand product means you are not paying for the brand name or fancy packaging , so can definitely save you money at the checkout .

Check the unit price : To identify the best value for your money ( in terms of size ), check out the per unit price ( e . g .

price per 100g ). This can usually be found on the item ’ s price tag , or you may need to calculate the value of different sizes yourself .

Eat seasonally : Fresh produce that ’ s in season is cheaper and ensures more variety in your diet throughout the year , which also benefits for your health .

Opt for the less processed option food : Often , the less processed the food , the cheaper it will be . For example , a whole block of cheese will be cheaper than shredded ; uncooked pasta will be cheaper than prepared from the deli ; or buying individual salad ingredients will cost less than a pre-packaged salad from the fresh food aisle .

Frozen is fine : Frozen vegetables can sometimes have more nutrients than fresh produce because of the way fresh produce is stored . Frozen can also mean you can buy larger bags but select only what you need and store the rest for a longer time than the fresh option .

Protein options : Eggs are a much cheaper option to meat and are an incredibly healthy protein to base your meals around . They can be used in so many ways from boiled , to omelettes , to frittatas , to use in salads and sandwiches . Another savvy protein choice are legumes , which are also not only cheaper but recommended to reduce the risk of cancers that red and processed meats can increase your risk of ( e . g . colorectal cancer ). Try adding beans to make a minestrone soup , baked beans for breakfast or into pasta sauces .

Stick to the list ! There ’ s no point preparing a well budgeted shopping list only to blow it on all the items that the supermarkets want you to buy ! This includes the sometimes ( or junk ) foods that may seem like good value , but won ’ t actually provide your body with much value in terms of health .

Leftovers : Buy a large cut of meat or the whole animal like a whole chicken and use the leftovers the next day ( e . g . leftover roast chicken from dinner can be made into roast chicken sandwiches , stir fry or chicken salad ).

Tap water over bottled : Tap water is not only free , but a good source of fluoride to keep your teeth healthy .

It is possible to maintain a healthy bank balance while eating well . The trick to doing so lies in your forward planning and consistently choosing the most appropriate and cost-effective options . Good luck !

Reference

Canada Do . Eating Well While Spending Less [ handout ]. Canada : Dietitians Association of Australia ; 2009 [ updated 04 / 05 / 2009 ; cited 2017 01 / 01 / 2017 ].

4 YMCA HEALTHY LIVING MAGAZINE AUTUMN 2017