So, if your budget is more about instant noodles than organic veggies and grass-fed beef, let’s get to the nitty gritty on how to save on your grocery bill:

• Set your food budget. A good guideline is that your groceries should not exceed 25% of your earnings. But also, be realistic. If you’re too strict you’ll never be able to stick to it. Include one night per week for a ready cooked meal or a meal out.
• Have a “per day” target. If your target is R100 per day per person, you’ll quickly see which foods are putting you out of your range. Shop with a calculator and add things up as you put them in your cart. If you overspend, make up for it the next day. Meat-free Monday’s after a Sunday roast?
• Change your thinking. Every cent counts, even if they seem small savings, they all add up.
• Plan your meals a week ahead and buy strictly what’s on the menu. Go armed with a shopping list on your phone and stick to it. By planning ahead, you can make your shopping list based on what you already have to minimize waste. Include snacks for the week to grab on the go.
• Shop only once a week. You’ll tend to spend more if you go to the store several times a week.
• Save money with grocery apps. Register on the Fedhealth member app to check out special deals on Avo, all from the comfort of your own home!
• Batch cook for the freezer and repurpose leftovers. Make bigger portions of lasagnes, casseroles and curries and simply heat to reduce food waste, or make a garlicky spinach and bean soup from a leftover rotisserie chicken.
• Learn to love cheaper cuts of meat. Bone-in, skin-on, and organ meats are all dirt-cheap (and more nutritious and flavourful). Try lamb neck, shin of beef or pork belly – delicious! Buy chicken thighs instead of chicken breasts, or buy the whole chicken and use the carcass for stock.
• Grow your own herbs and vegetables. Even apartment dwellers can grow tomatoes in a hanging pot by the window.
• Buy frozen fruit and veggies. They are picked and frozen at peak ripeness (and thus more nutritionally dense), they are often better value because you only use what you need and freeze the rest.
• Buy seasonal produce. They are super fresh, use what you can and prep the rest.
• Embrace wholegrains and beans. Brown rice and quinoa are inexpensive and tasty ways to bulk up a meal.
• Make simple switches. Nuts are expensive but sunflower and pumpkin seeds are equally packed with vitamins and minerals for a fraction of the price.
• Don’t buy drinks! Cut soda and processed juices from your shopping list. Buying beverages in any prepared form is an expensive, unhealthy option. Even fruit juices cause a big insulin spike in the body and are expensive with little nutritional value.

Turns out it is possible to slash your food budget and make room for healthy eats! Although super foods like maca and spirulina are great, humble veggies such as kale, cabbage and spinach pack a nutritional punch too.

It might take a little planning to change eating and spending habits, but it’s definitely doable.

Bon Appetit!

Source: cnbc.com, health24.com, nerdfitness.com, wellnessmama.com , healthline.com, menshealth.com, nhs.uk, buzzfeed.com, cosmopolitan.com, welstand.solidariteit.co.za, FAIRLAIDY Magazine Aug 2017, thekitchn.com, nedbank.co.za, mymoneycoach.ca, unitestudents.com, scarymommy.com, food24.com

DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.