Fast-paced lifestyles have become an accepted reality for many people. ‘Moderate eating’, ‘healthy living’ and ‘balanced diet’ are familiar phrases, but how many of us are walking the talk? Quick-fixes such as convenient fast food are often nutritionally-poor, calorie-high and expensive. Healthy eating takes more thought and planning, but once you’ve developed the habit, your body and your bank account will thank you for it!

Healthy food options:

Fruit and vegetables

To get nutrients we need, it’s recommended that we eat at least two pieces of fresh fruit and five serves of fresh vegetables each day. Importantly, those in season are usually less expensive and better quality. Try to buy the freshest fruit and vegetables available as they will keep longer and less will be wasted. Markets are great for buying veggies in bulk – cook them lightly and freeze in portions. Frozen and canned fruit and vegetables are an economical alternative because they are processed in season.

Fish, meat and other protein

Two to three serves of fish are recommended per week to provide important omega-3 fatty acids - powerful protectors of the heart and blood vessels. Fresh fish is expensive, so opt for a smaller quantity and accompany it with something filling, like rice or potatoes. Frozen packaged fish is cheaper, but the coatings can disguise very small portions of fish. Check the amount of fish in the package when comparing prices (not just the package price). Tinned fish is a fantastic alternative – try salmon, tuna or sardines. Eggs are an inexpensive way to increase protein in your diet, too.

It may come as a surprise that cheaper cuts of meat, for example blade or casserole steak (not sausages/processed meats), have the same amount of protein and other nutrients as expensive cuts - the trick is to learn how to cook them. Adding a can of lentils or three-bean mix is a great way to extend a meal and improve its protein value. Similarly, why not add tofu to a chicken stir-fry for a protein boost?

Dairy

Two to three serves of low-fat dairy foods or substitutes (e.g. calcium fortified soy milks) are recommended per day. Powdered skim milk is a cheaper alternative to fresh milk and is nutritionally the same. Milk with additives is not necessary in a balanced diet – low-fat milk is satisfactory for most people’s needs. Rather than buy fancy yoghurt, purchase a plain one and add your own fruit, honey or nuts. Separate into individual containers for work or school.

Wholegrains/cereals

Wholegrain foods such as whole meal breads and cereals are important to incorporate into our daily diet. Rolled oats represent the cheapest and nutritious cereal available. Other plain cereals like wheat biscuits are the next best option. Rather than buy cereals with added fruit and nuts, it’s cheaper and healthier to add your own. Why not make your own blend of muesli or Bircher muesli?

Bread choices are personal, but it’s good to remember that wholemeal means just that – a standard supermarket wholemeal loaf is nutritionally the same as a fancier brand. Artisan breads are often appealing in texture and may have added grains, but larger slices can prove a challenge with portion size. Fibre is what matters with bread, so wholemeal is top-choice, followed by rye, multi-grain then white bread.

Planning ahead

A weekly meal plan or menu is a great place to start. Prepare a shopping list from your menu plan and stick to it. At the supermarket, you can make a few changes to accommodate weekly specials. A good tip is to buy fruit in varying stages of ripeness so you don’t run out at the end of the week. Having a regular shopping pattern e.g. once a week, will work out cheaper than picking up foods as you need them. Some quick and healthy meal back-ups may help counter cravings for extra take-aways. Freeze some tasty left-overs and always have pasta and tinned tomatoes available - it’s a quick and inexpensive meal and you can add various other ingredients to make interesting sauces.

Tips and tricks

• Buy the healthy basics such as breads, dairy, fruit, vegetables, cereals and meats before considering snack foods or other treats.
• Buy generic brands ('no name') where possible – they’re often just as good. If you have special dietary needs, compare the nutritional label with your regular brand to check relevant sugar/fat and salt contents.
• Add some healthy pulses (e.g. kidney beans or lentils) to meat dishes and make the meal go further. They are very nutritious and inexpensive.
• Choose foods in plain paper packaging, cellophane or plastic rather than those in special storage containers. Avoid pre-chopped/prepared foods e.g. grated cheese, as they’re more expensive.
• Don't shop when you are hungry as you are more likely to buy things you don't need.
• Buy items that are reduced or on special (within your budget and shopping list).
• Buy bulk non-perishable items like breakfast cereals, rice, pasta, baked beans when they are on special. Serving sizes advertised on food labels vary, so it’s better to compare unit pricing (e.g. price/100g).
• Switch from juice or soft drink to water – it’s healthier and cheaper!

Where to shop?

‘Shopping around’ definitely has its benefits. For example, your local butcher may have leaner, fresher less expensive meat compared to the supermarket. Farmers/growers markets may have better quality fruit and vegetables. While the fruit and veggies on special at the front of fruit shops are often cheaper, keep in mind that exposure to light and heat can affect their storage-life and quality. If a busy lifestyle prevents you from shopping at several places, become supermarket savvy. For example, weekly meat, fruit and vegetable specials are usually worth incorporating into your meal plan. Check supermarket catalogues for specials and identify any products you need before you go shopping. Bulk-buying meat at a butcher or market once per month is another option for busy people.

Healthy meal tips

• Make the most of a slow-cooker using cheaper cuts of meat.
• Prepare an extra meal or two on week-ends and pop them in the freezer to have during the week. Lasagnas and curries are great options.
• Pasta is a quick option – add a tin of tuna and some seasonal veggies for a tasty meal, or have some baked beans on toast with grilled tomato.
• Focus on one-pot/one-wok dinners to reduce cooking and washing up time.
• Have a few recipe ‘staples’ that you can draw on with minimum fuss, using basic ingredients.
• Meals you cook regularly will be quicker to make and involve less thought. 
• Expand your recipe collection. Collect healthy recipes from magazines and browse the internet. Try them a few times so they become easier.

Take-aways and supersizes

Take-away is best viewed as a treat or occasional ‘night-off’ rather than a habitual meal choice. Nutritionally, a plain hamburger, souvlaki or wrap is probably your best bet. Avoid the temptation to add extra cheese or bacon. A side salad or some fruit or yoghurt afterwards can add extra variety and nutrition. With a trend towards increased portion sizes, we are eating more than we need, so be wary of upsizing or supersizing. There’s perceived value in the additional food offered (e.g. 50 cents extra for large size soft drink and chips), but you’re also consuming additional fat/salt and/or sugar. Do you need that extra large popcorn or 100g extra crisps free? Resist the upsize and save money!

For more information on meal plans, recipes, healthy alternatives, see the following websites:

Dietitian Association of Australia
Nutrition Australia
Go for your life
Better health

Food alternatives

Content updated 23 June, 2010