7 healthy ways to beat rising food prices

Food prices have gone up again and escalating food costs can reduce the variety of different foods we buy and force us to buy cheaper and less healthy foods. Ask yourself if food is value for money but also value for health before you buy. The Heart and Stroke Foundation SA has tips to help you to become a more health-savvy shopper.

1. Skip the ‘health’ aisle

So-called ‘healthy’ foods are expensive. Go back to basics rather than buying costly health foods. Choose unsalted peanuts instead of almonds, oats instead of instance packaged cereal, sardines instead of salmon or fruit instead instead of fruit juice.

2. Don’t sacrifice on veg

There’s no denying that the price of vegetables and fruit is increasing. However, they contain many nutrients we can’t get from anywhere else. Frozen vegetables are a good alternative to fresh and are flash frozen when they were still fresh.

3. Buy in bulk

We all know buying meat or cupboard items in bulk saves money. You can do the same with fresh fruits, veg, milk and bread. Buy them when on special and either freeze or share the cost between a few friends. Make sure you check the use-by date to choose the freshest produce.

4. Go meatless

Meat is a big expense. Replace some meat with beans, lentils, tinned fish or eggs to provide nutritious yet more affordable protein sources. You can also add lentils to meat dishes like bolognese, bobotie, stews and curries to make meat go further.

5. Can the empty calories

Chips, chocolates, sweets and sugary drinks provide mostly empty energy sources with little other nutrients. Even though they may seem comparatively cheap, they are neither value for money nor healthy. A bag of oranges costs the same as a large packet of chips, so make your money go further and rather keep them for the odd treat.

6. Use your green fingers

Grow your own vegetables, fruit and herbs. Not all of us have enough space in the back garden but you can start with potted herbs, lettuce or spinach and pick as you need. Lettuce, peas, spring onions, spinach, broccoli and garlic are all good choices to grow in the winter.

7. Break the bad habit

If you are struggling to buy healthy food, tobacco is a no-no. Smoking half a packet a day costs R150 a week. For the same amount you can buy a bag of apples and oranges, a bunch of beetroot, two avocados, a head of lettuce, a tub of cottage cheese, a box of oats, a bag of lentils and a jar of sugar-free peanut butter. Healthy foods will keep the doctor away, while the cigarettes will do the opposite.