Staying Healthy While Cost of Living Goes up?

Embaloo on 12/08/2022 - 15:13

Finding it a bit more tough as the grocery bill for fresh fruit, veg and meat is sky-rocketing, does anyone have any good tips for eating healthily, budget style?

I've just paused group fitness classes - this may or may not be a mistake, as it is very motivating. But just another cost.

Other things -

  • meat if >50% off RRP - becoming rarer and rarer, clearance items seem to still be only 5-10% off.
  • frozen veg occasionally
  • Brown rice un bulk when on special
  • Dried beans & lentils - I realised they bulk up to 2.5x the volume when rehydrated
  • Making natural yoghurt with reduced milk if <50c/L
  • Buying 1 cauliflower but grabbing heaps of the leaves for green veg.
  • Growing some herb and veg, but nowhere near self-sufficient.
  • obviously not eating out as much as possible.

Other tips?

Health & Beauty

Comments

  • ShannonN on 12/08/2022 - 19:04
    +3

    For some its not even about eating healthy its about eating to survive most pensioners inc myself look for fresh meat, vegies that are within a day or 2 of expiry and reduced it does get a bit of a pain to have to visit 3 or 4 different retailers/supermarkets to find all the stuff. But it saves heaps in the long run. close to end of date stuff can be frozen and eaten as supply dwindles.

    • Embaloo on 12/08/2022 - 20:06

      Yes! Nothing against clearance items, extremely helpful.

    • ihbh on 12/08/2022 - 20:13
      +1

      it of a pain to have to visit 3 or 4 different retailers/supermarkets to find all the stuff

      On the positive side you are getting a lot of physical activity, which is just as important as healthy eating.

  • Ghost47 on 12/08/2022 - 19:08
    +2

    frozen veg occasionally

    Why occasionally? Frozen veg is snap frozen right after harvesting and is just as healthy as fresh, in some studies have shown that frozen can contain more antioxidants. It’s not that expensive either?

    • Embaloo on 12/08/2022 - 20:05
      +2

      Mostly taste and texture. But when it comes to cost and nutrition, you're right, where it is cheaper, we might as well - most are likely going to get cooked anyway.

      • greatlamp on 13/08/2022 - 18:39
        +1

        Texture can be improved with an air fryer, or the fan grill setting of your oven.

        Improve taste with some seasoning - paprika, black pepper, garlic, chicken salt, or even vegeta (stock) powder.

        If you are boiling frozen vegetables, I don't blame you, fresh will taste a lot better

    • Lastchancetosee on 13/08/2022 - 10:34

      Especially greens like broccoli and spinach. No waste, as in no wasted food. There is packaging ,of course.

  • bazingaa on 12/08/2022 - 19:13

    buy from green grocers and Asian/Indian super markets

  • USER DC on 12/08/2022 - 21:47

    the only other cheap alternative I think think of (other than eating cheap junk food and then fasting)

    is to go to local temples/churches/gurudwaras/ religious places. At these sort of places generally food is given to all as equal without any discrimination. But that being said I dont recommend Ozbargainers to be hoarding on these kind of religious places just as people would have empathy to not be trying to hurt any small business etc.

    But do strongly consider donating something in return for food in these sort of places, Either be donating your TIME for worship, or helping these places physically, or financially (at least to their food department).

    Sometime these sort of religious places have a restaurants inside them (aka separate from worship place), which may or may not require payment for eating). Some even have buffet system inside them aka you can generally eat as much as want there (I dont recommend anyone hoarding them).

    Also generally speaking to my best knowledge these places do not compensate for quality (aka they wont be serving unconsumable food). Sure some may still serve unhealthy food there like sweets etc. but what you eat is upto you.

  • nephilim on 13/08/2022 - 00:21
    -2

    remember protein is only meant to be like 1/4 of the plate, $10 of chicken breast can feed 4-5 people.

  • morse on 13/08/2022 - 05:42
    +4

    Not an option right now but I get a decent amount of free food through Woolworths bunch https://bunch.woolworths.com.au/findoutmore it’s currently not taking new members but if you register next time they do an intake you’ll likely be invited. Once you’re in if you make ‘gourmet’ level you get quite a bit. At the moment I get one sample a week. This week, I got an easy cook ragu, last week a pork loin roast. I’ve had bags of Museli, cheeses, dip, mushrooms, salads all sorts really. I’d say I get on average $7 worth a week by logging in most days and reviewing the products, commenting etc. I’ve only ever posted a few simple recipes.

    If you’re legitimately low income (not necessarily homeless , but struggling to pay bills etc) don’t be ashamed to use food charities, that’s what they are there for and are government subsidised and supermarkets donate food. The one near me states it’s for people who may be employed but are worried about paying utilities, rent, mortgage. These places are also about preventing homelessness and debt. I don’t go there as I’m not low income but they do free fruit and veg and bread and low cost other items. Not sure what’s near you but worth having a look if you need it eg https://www.innerwest.nsw.gov.au/live/community-well-being/c… search ‘food pantry near me’

    Aldi is good for somethings. Especially if you go for the super savers. eg https://www.aldi.com.au/en/groceries/super-savers/super-save… you can cut up and freeze portions and have it on hand to make stir fry, risotto etc. Not sure if too expensive for you, I’ve been getting a salad bag there which has various chopped veggies, crunchy noodles and dressing for $3 works out about $7/kilo I think. So more expensive than some of the veggies. But if you went a bought a cabbage, carrots, beets, lettuce etc your total spend for that shop goes up. It’s super handy to have in for a mix of veggies all chopped ready to eat and sometimes I just take a third of the bag for lunch with the noodles and dressing.

    Some brands of frozen fish aren’t too bad and can be cheap (some contain hardly any fish, some are just basa which isn’t to my taste). These coles fish fingers are 65% pollock https://shop.coles.com.au/a/the-pines/product/coles-crumbed-… I preferred the Woolies version of this but it’s no longer available. I also look out for the Sealord brand being on special https://www.woolworths.com.au/shop/productdetails/143660 the lightly crumbed and large fillets are 65% hoki so when 30% off or more I get them.

    The coles brand of Australian frozen broccoli is good https://shop.coles.com.au/a/the-pines/product/coles-broccoli… and I think peas do well frozen and are cheap.

    Another possibly controversial option is bin/dumpster diving. I don’t do it, but think it’s fantastic. There’s a Facebook group called ‘dumpster dives Australia’ which can give you some ideas of how to go about it if you join.

    Joining a community garden may be an option. I imagine some will be free or discounted for low income volunteers. Maybe search for one near you.

    Finally try and find a supermarket that does good markdowns and the time they do it. My local used to be amazing on a Friday evening but my ‘markdown lady’ seems to have changed her roster. I was literally going every Friday and getting things for 50c/kilo, salad, avocados, sweet potato, meat etc. People often say near closing time, but I think it varies store to store.

    • Embaloo on 13/08/2022 - 10:36
      +1

      Thanks for those strategies! Sorry about your markdown lady changing roster, darn.
      Atm we do contribute to a food pantry but it is good to keep in mind if there's a time when it would be helpful to be on the recieving end of it.

      • morse on 13/08/2022 - 17:54
        +2

        So I was just up at the shops and mark down lady was there marking down! Lots of veggies and salads going cheap. Happy days!

  • Awoke on 13/08/2022 - 09:34
    +3

    Step 1. Don’t buy alcohol.

    • solidussnake on 13/08/2022 - 10:22

      Wine still isn't badly priced compared to spirits

      • Awoke on 13/08/2022 - 10:35
        +3

        It isn’t essential when cost of living is a problem

  • solidussnake on 13/08/2022 - 10:19
    +1

    You could always eat more chicken/fish/pork then red meat…always laugh when people complain about cost of meat going up .. like You need to eat steak 4 times a week 🤣

    • Awoke on 13/08/2022 - 13:54

      You could always drink water then wine…always laugh when people complain about cost of drinks going up .. like You need to drink wine 4 times a week 🤣

  • Piratarzt on 13/08/2022 - 10:28
    +3

    You can
    1. make your own yoghurt.
    2. make your own bread
    3. walk/jog rather than go to the gym for cardio
    4. push ups/sit ups for core strength
    5. buy bulk, mostly veges, and meal plan
    6. ride a bike (if possible) to work

    • lost in transit on 13/08/2022 - 10:42
      +1

      Use stairs on your walk or instead of the elevator…

    • Awoke on 13/08/2022 - 13:58
      +1

      Is making own yoghurt really cheaper than buying the no brand stuff or aldi’s (nuts)

      • serpserpserp on 13/08/2022 - 20:33
        +1

        Nope. And neither is making your own bread as it takes significant time.

      • Embaloo on 13/08/2022 - 22:15
        +1

        Only if you do it on the super cheap.
        2 tsp of an easiyo yoghurt culture packet - 25c, or 2 tsp of recently made yoghurt.
        Milk on the cheap, e.g. $0.50, or long life milk 1L 1.20
        Pretty decent for a litre.
        Include boiling a kettle and and an overnight wait.
        These days 1kg of natural yoghurt is $3.50-3.90 or so at any supermarket. It has gone up.

        • Awoke on 14/08/2022 - 08:34

          How much yoghurt do you eat to make that $1 per kilo saving worth the effort.

          • Embaloo on 14/08/2022 - 08:46

            @Awoke: Heaps when we get into the habit of it, specifically
            - natural yoghurt bulking out smoothies,
            - using it gets used instead of sour cream,
            - mixing with flour to make yum 2-ingredient naan, super quick when we run out of bread/don't make sourdough.
            - Also fro-yo instead of making icecream, we just add pasionfruit, or something flavoursome.

            • Awoke on 14/08/2022 - 08:48

              @Embaloo: Have you considered cutting out alcohol and other non essentials

              • Embaloo on 14/08/2022 - 09:32

                @Awoke: Yep, it's not part of our essentials, would fit into an eating out category.
                And yoghurt wise, these days it's more like a 75% saving.

                • Awoke on 14/08/2022 - 09:37

                  @Embaloo: If you are going to the effort of making your own yogurt because of cost of living, you really should consider whether you can afford the luxury of eating out

                  • Embaloo on 14/08/2022 - 09:47

                    @Awoke: We don't really eat out, as in the original post.
                    One small cost saving done in isolation is not worth it in the scheme of things (one can also just say increase your income where possible), but its the combination of strategies that we are exploring.
                    Anything done yourself is a saving, if you can't spend that time making money in a more formal sense.
                    Other factors we appreciate are the convenience and freshness of making yoghurt/other home made/grown stuff. Home-fermented/made is handy after taking antibiotics, fewer ingredient/less processing and for yoghurt, I've thought about it, it only takes 1-2 mins of hands-on time to prepare. The lactobacilli does the rest.

                    • Awoke on 14/08/2022 - 10:19

                      @Embaloo: We don’t really is different to we don’t.

                      Your topic is literally about costs of healthy eating.

                      When I was younger I literally didn’t know what takeout or eating out was because my parents chose to sacrifice that so we could eat healthy and afford to live. They made a choice for their and their kids well-being.

                      Now we are all better off and can splurge a bit on the nicer things once in a while.

                      It literally is about choices we make.

                      And on that point. Is spending hours making all this stuff better in the longer term? Saving a dollar here and there as opposed to a second job earning $15 an hour after tax?

                      • Embaloo on 14/08/2022 - 11:17

                        @Awoke: You're right, people can say "don't really", and mean eating out 2-4 times a week, but nope, not what I was intending. Well aware it's a massive cost sapper 👍
                        Income discussion, I will leave it to others' posts. Thankfully it is also wisely considered in our household, with many factors at play.
                        But I will say I am a lover of efficiency, and the worthwhile triangle.
                        If it's a chore and inefficient and the benefits are marginal, it usually gets culled. If it's enjoyable and inefficient, but the benefits are worthwhile, then it gets considered.
                        "A dollar here or there" is hardly worth consideration, but a substantial proportion of all costs regularly is.

      • Piratarzt on 16/08/2022 - 12:05

        Yoghurt culture is reused each batch. It has been going on like this for about a year now. I use a cup of home brand milk powder to thicken the yoghurt up. Make about 2kg batches that last two of us about 2 weeks. Only raw material is milk and (optional) milk powder.

        Time spent is minimal as the yoghurt sits in an esky that is temperature controlled by a small brewing heater. Hands off for about 12-16h.

        Bread is the same. The only time spent is mixing, kneading and shaping (about 30 minutes). Everything else (rising/baking) is largely hands off and is managed with a phone timer.

  • mmd on 13/08/2022 - 10:45

    I posted something similar recently
    https://www.ozbargain.com.au/node/709183

    We predominantly shop at our local Asian grocery,aldi and Supa IGA. Chicken breast at the Asian grocery is $7/kg
    Our iga sells big blocks of meat for cheap! For eg scotch fillet for $17/kg. Occasionally they have freshly sliced for $24.99/kg. Crazy considering it's 40+ at colesworth.

    Cook in bulk and bring leftovers to work.

    Strategise when eating out. Think curries, stir fried etc. Eat at restaurants who serve bigger portions. Leftovers can be brought home.

    I like the social aspect of group classes. There are those cheap gyms that charge less than $10 per week. Alternative option is to workout at home, but that might be harder to do.

    • Embaloo on 13/08/2022 - 22:16

      Thanks, this is great.
      Yeah I agree with you, still deciding about that cost cut.

  • saltypete on 13/08/2022 - 11:03
    +1

    OP I think you're doing it.
    You are exploring different ideas to maintain a decent diet and a way of getting it that works for you. Lots of great info here.

    There are so many types of cuisine in the world. The only one that we know to be unhealthy is our western processed food diet. So putting time into trying different ideas is hard to get wrong. And it almost always cheaper too.

    Except Hakari, maybe avoid Hakari 🤮

  • Hangryuman on 13/08/2022 - 11:36
    +1

    supermarket spaghetti - good durum wheat - 80 cents for 500gm - this says 56gm per serve - https://www.barilla.com/en-ca/help/measuring-pasta

    so that would be 9 cents per serve - a can of tomato for $1, heat with oregano (chili if desired) for a few serves - a grating of parmesan and I think your meal should cost under $1 per person

    my main cheap and good high-fibre superfood is rolled oats for breakfast - $1.65/900gm - https://www.google.com/shopping/product/217034514470077195

    35gm in a small bowl (so 6 cents) topped with boiling water from the jug, cover and come back in 3 minutes when it has absorbed to warm and soft, a dollop of yoghurt, a splash of milk, a sprinkle of nuts (total cost maybe 30 cents), eat in 2 minutes and I'm not hungry for the next 5 hours - works for me !

    • Embaloo on 13/08/2022 - 22:25
      +1

      Oats have actually been great in the past, i have forgotten about them, thanks. Versatile and filling, yeah a good amount of fibre.

      The pasta I would do more of if it were only a cost issue, I find it hard to only have a small serving of pasta. However with a great dose of self control - yes would certainly be cheaper and not too unhealthy!!
      Do you know much about the differences between wheats? What makes a good Durham better?

      • Blargman2001 on 15/08/2022 - 01:32

        DOCG durum from Italy is generally grown organically. Those pastas are also usually of higher quality and work better when you're using authentic recipes. A DOCG pasta won't be $0.80 a pack though. Most dried pasta you buy at the supermarket market will be durum wheat because normal flour doesn't hold up when used in dried pasta.

    • Matt P on 15/08/2022 - 00:11

      You don't even need to use the jug. Just soak the night before.

      I use a "handful" of oats, a heaped tablespoon of some muesli that i've bought cheap (currently $1 1kg bags from coles markdowns a few months ago) to add a bit of sweetness/variety of flavour, a super heaped tablespoon of yoghurt and splash of milk. Then usually a few frozen berries.

      Failing all of that, i just use oats, yoghurt, splash of milk and a teaspoon of milo. Don't knock it until you've tried it!

      • Hangryuman on 15/08/2022 - 07:27

        'You don't even need to use the jug. Just soak [the oats] the night before'

        yairbut I like the warmth, and as I'm boiling the electric jug for my filter coffee at the same time, it takes no extra time, and comes out lovely, freshly 'steamed' almost, soft and inviting at the same time as my coffee has finished filtering so I add milk to both and there's my breakfast ready

        when I was a kid, my mother used to make various overnight swiss muesli with grated apples and stuff - but fresh grated apple goes brown quickly, and preparation the night before feels to me like work I don't need to do

        of course - do what you prefer

  • Willy Beamish on 13/08/2022 - 12:40

    Simplify and buy in bulk, not hard.

    • Awoke on 13/08/2022 - 13:57

      It’s the spending on non essentials that gets most people. Cut out alcohol completely. It’s expensive. If you smoke, well that’s a disaster on the budget

  • GrueHunter on 14/08/2022 - 00:58
    +1

    Whole chickens
    Eggs
    Supermarket brand high protein yoghurt (big tub, not individual serves)
    Frozen veges
    Dried pulses and legumes
    Big can of extra virgin olive oil
    Big bag of oranges

  • Wilson Wallace on 14/08/2022 - 14:37

    When I bought my house on a minimum wage, I changed my life style and food in take. I'd eat $2 $4 meals everyday, stopped my smashed avocado breakfasts Etc. I don't have kids and not in a situation most people are in, however, I'd take the same approach if I did have kids. Dinners, breakfasts out, materialistic things was taken off my list. Food goes in to your stomach and out through your ass, so I conditioned myself to think that way. The year of 2020 is all about instagram and having everything the best, if you want to live a privileged life and live above your means because you want to look cool because you have self conscious identity problems then you will most likely suffer in the end.

    Now I'm earning above minimum, and not much has changed.

    • Embaloo on 14/08/2022 - 15:10

      That is a helpful way to look at food!

    • Awoke on 14/08/2022 - 22:34

      I keep telling people, it’s the smashed avo that stops you buying a house. People living beyond their means. Your a perfect example. Kudos to you.

      So sick of people saying it’s things like houses now cost 12 times annual income compared to 6 back in the day. You can make a spreadsheet say anything.

      Live within your means people. That’s how you buy a house in Sydney. Not by sipping lattes

  • KLoNe on 14/08/2022 - 18:08
    +3

    Your health is the ONLY thing that matters at the end of the day. Do whatever it takes to exercise your body and fuel it with the best food you can.

  • pogichinoy on 14/08/2022 - 22:31
    +3

    Decent prices at Paddy's Market in Haymarket Sydney.

    $1 deals for veggies and fruit, or pay the retail but still cheaper prices than the supermarkets.

    e.g. 3 bok choy for $5, $1/kg for mandarins, etc

    • FujiFruit on 14/08/2022 - 22:53

      But it’s so heavy to carry these things on trains back home.

      • pogichinoy on 15/08/2022 - 11:41

        It's not so bad. I live nearby and just walk home. At most I carried 5kg?

        Could always find free parking in surry hills? Or find some bargains at Flemington markets.

  • [Deactivated] on 08/09/2022 - 20:59

    Don't skimp brother. We donate to food banks so people like you can get help. Don't look at it from a defeatist attitude. It looks like you are really trying to make ends meet on a shoestring.

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