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Peninsula Kids
Home»Spotlight»Home hacks to slash your grocery bills while increasing nutrition
Spotlight

Home hacks to slash your grocery bills while increasing nutrition

Updated:September 9, 20245 Mins Read
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Australia is facing a nutrition emergency. I am deeply concerned about the declining state of many people’s health. The reality is that with the cost of living soaring, many people can’t afford to buy fresh food and groceries and they are also having to cut back on essential nutritional supports such as supplements.

Many Australians are facing difficult decisions; they are having to cut back on important foods such as fresh fruit and vegetables and lean meat because they need to pay their power bills and mortgage repayments. Older Australians in particular, who rely on supplements to support joint pain and keep up their immunity to fight off colds and flu, are also having to cut back on these essential life items.
There are some important food hacks that will help you to get the vitamins and nutrients you need without breaking the bank. The key is to shop wisely and understand which foods provide the most value from a nutritional point of view.

Here are my top tips on how to eat well on a budget.

Plan your meals

I know planning your meals is a no-brainer, but very few people actually do it and, if they do, they don’t do it well. Plan your meals for the week and make a shopping list based on your plan. This helps you to avoid impulse buys and ensures you only purchase what you need.

Utilise leftovers

Plan meals that can use leftovers from previous meals to minimise waste. This ensures that you squeeze very ounce out of the food you buy and prepare.

Buy in bulk

Increase the role of whole grains and legumes in your diet. Purchase items like rice, oats, quinoa, lentils and beans in bulk. They are often cheaper per unit and have a long shelf life.

Purchase nuts and seeds in larger quantities to get a better price per unit. Carrots are a cheap and nutrient-dense vegetable to include in your diet. Brown rice is also a fantastic, cheap food that can be bought in bulk. It provides fibre, vitamins and minerals.

Stock up on dried foods such as pasta

While both dried and fresh pasta are made from similar ingredients, dried pasta typically contains more fibre and has a lower moisture content compared to fresh pasta. As a result, dried pasta tends to be more shelf-stable and may offer slightly more nutritional benefits, particularly when it comes to fibre content. It is also very cheap and versatile. You can do a lot with pasta.

Opt for frozen and canned foods

We are always told to eat fresh, but the reality is that fresh food is very expensive at the moment. The good news is that frozen and canned foods do provide a lot of benefits.

Frozen fruits and vegetables can be just as nutritious as fresh ones and are often cheaper. They also have a longer shelf life. When purchasing canned goods, look for no-salt-added or low-sodium options for canned vegetables and fruits packed in water or their own juice. Canned beans and tomatoes are versatile and inexpensive. Canned fish has many health benefits and is significantly cheaper than fresh seafood.

Shop seasonally and locally

Fruits and vegetables that are in season are usually less expensive and fresher. Many local markets or local produce stands can offer fresh produce at lower prices compared to supermarkets.
Look for ugly produce. Picture perfect fruit and vegetables are placed on shelves to garner the highest prices possible. Look for discount bins with ugly produce. They are just as good but don’t look as perfect.

Avoid pre-made meals

Preparing meals at home is usually more cost-effective than eating out or buying pre-made meals. It also allows you to control the ingredients and portion sizes. Cook larger portions and freeze leftovers for future meals. This saves time and money.


Opt for less expensive protein sources

Shop for plant-based proteins such as beans, lentils, tofu and eggs. They are nutritious and generally less expensive than meat. Meat cuts like chicken thighs, drumsticks and ground turkey or beef are often more affordable. Slow-cooking these can make them tender and flavourful.

Minimise food waste

Store your food well to extend its shelf life. Use the whole food to ensure you get value from the products. Use all parts of vegetables such as broccoli stems. These can be added to soup with other left-overs to create a wonderful meal full of goodness.

Buy generic brands

Ditch brands where possible. Home brands often offer the same quality as name brands but at a lower cost.

Grow your own food

Home grown food is not only cost effective, but also healthy. Where possible, grow your own herbs, vegetables and fruits. Even a small herb garden on a windowsill can save money and provide fresh, flavourful additions to meals.

Supplement where needed

The reality is that during times of financial hardship, people don’t eat as well as what they should. This can affect your long-term health. Find some money in your budget for vitamins and activated phenolics. Vitamins help to add crucial nutrients to your diet and activated phenolics support over-all health and wellbeing at a cellular level which is important to help your body fight nasties when you are stressed, tired and not getting enough good nutritious food into your body.


Renovatio Bioscience was founded by Dr Vincent in 2016 following his breakthrough discovery while undertaking antioxidant research at the University of Newcastle. He developed a laboratory technique to extract the world’s most potent antioxidants ‘activated phenolics’ from Australian apples and other produce using only water. His innovative work solved an issue, which had been perplexing scientists all over the world for nearly 80 years.

Dr Vincent patented and translated his innovative work into a range of ‘turbo charged’ health and wellness products to help people access the world’s most potent antioxidants in an ‘easy to consume’ form.

www.renovatio.com.au

As published in Peninsula Kids – Spring 2024

Nutrition
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⚪️⚫️🏏WOOLWORTHS BLAST⚪️⚫️🏏

Crib Point Cricket Club  have opened up Registrations for their popular Woolworths Blast sessions this Summer, with the first session kicking off in early January.

Last year saw fantastic numbers and an enthusiastic group of kidlets learning to play the game of cricket and the Club is hoping to grow those numbers even more this year.

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Blast will kick off on Friday January 9th at Crib Point Recreational Reserve and run for 8 consecutive weeks.
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⚪️⚫️🏏WOOLWORTHS BLAST⚪️⚫️🏏 Crib Point Cricket Club have opened up Registrations for their popular Woolworths Blast sessions this Summer, with the first session kicking off in early January. Last year saw fantastic numbers and an enthusiastic group of kidlets learning to play the game of cricket and the Club is hoping to grow those numbers even more this year. Woolworths Blast is open to children aged 4-7 and a lot of fun. Simply jump on to https https://www.playhq.com/cricket-australia/register/6fcc29 and register. It’s that easy!! * Junior Blasters Program * For kids new to cricket aged 4-7 years of age * 60 minutes of fun game based activities each session * Parents join the fun! * All equipment supplied * All kids get their own Blasters Pack and wear the colours of their favourite Big Bash heroes * Cost $99 Blast will kick off on Friday January 9th at Crib Point Recreational Reserve and run for 8 consecutive weeks.
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DOWNLOAD FROM LINK IN BIO FOR YOUR CHANCE TO WIN! Winning entries will receive one of five family vouchers (family of five admission ticket) valued at $75 each to @ashcombemaze Email entries to info@peninsulakids.com.au or PM your artwork to facebook.com/MorningtonPeninsulaKids. Prize drawn on 14/11/2025. Winner will be notified by email. Prize must be collected from Peninsula Kids offices during office hours, 9am-5pm, located at 1/15 Wallis Drive, Hastings VIC 3915
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The countdown is on, school holidays are just around the corner and Acro Kids is the place to be! 22nd September – 3rd October in Mornington and Braeside. Reinvented full day programs designed for beginners to advanced skills, kids will learn wicked acro and parkour tricks and make heaps of new friends. Don’t miss out on the fun (and some time to yourself) book now to avoid disappointment – https://www.acrokids.com.au/school-holiday-program/ @acrokidsau #schoolholidays #springschoolholidays
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The Hawks are back in Frankston this weekend! Get your tickets here: https://www.ticketmaster.com.au/hawthorn-v-carlton-2025-nab-aflw-season-10-frankston-23-08-2025/event/130062D7A58C195D Please Note Junior Policy: Children aged 0-17 as at 1 January 2025 are entitled to enter the ground at no charge; however, they must hold a valid ticket for entry. Persons aged 18 and over as at 1 January 2025 are classified as an adult. @hawthornaflw Hawthorn FC AFLW #aflw #kineticstadium #frankston
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Robots and magic and slapstick… oh my! Following appearances on Sesame Street, Universal Kids, and on The Tonight Show with Jimmy Fallon, Mario the Maker Magician heads to Frankston next school holidays. Contagiously upbeat and full of heart, the ever-endearing Mario leads you through a romping explosion of energy and belly laughs punctuated with moments of heart and emotion that will catch you by surprise. Not "just a kids show", this is an all-ages theatre experience! Prepare for a world of vaudeville and magic, cardboard and robots, science and innovation, instilling a positive message that will last in the minds and hearts of all audiences. “The best kids’ magician in the world!!”- David Blaine "Magic with a soupçon of science." - The New York Times "Instant and infectious chaos in the best possible way" - One4Review MARIO THE MAKER MAGICIAN Frankston Arts Centre Tuesday 23 September, 2pm Tuesday 23 September, 6pm Wednesday 24 September, 10.30am (Relaxed Performance) Wednesday 24 September, 1.30pm Tickets: $20 (Family of 4: $75) Book at thefac.com.au or call 03 9784 1060 Frankston Arts Centre @the_fac #frankstonartscentre #magic #familyshows #thingstodowithkids
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Chasing Change, in partnership with Mornington Peninsula Shire, are holding our annual Walk for Suicide Prevention on Sunday the 14th of September. We hope that you can join us to gather, connect and remember our loved ones lost to suicide. You can find more details, including a link to register the name of a loved one for our memorial roll call, on their event page.

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Chasing Change, in partnership with Mornington Peninsula Shire, are holding our annual Walk for Suicide Prevention on Sunday the 14th of September. We hope that you can join us to gather, connect and remember our loved ones lost to suicide. You can find more details, including a link to register the name of a loved one for our memorial roll call, on their event page. https://www.facebook.com/share/16wCzifSWR/ @chasingchangeau Chasing Change - Suicide Prevention Network
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