
Hunger pangs can stir impulsive shopping. Have a healthy meal or snack before you hit the aisles, so you stick to what you need, rather than what your tastebuds dictate there and then.
Take advantage of shopping incentives. Your local supermarket may offer a frequent shopper program, and even give you advance notice of specials. Coles, for example, has an ‘e-community' which you can subscribe to online and receive ‘member offers'. Keep an eye on local newspapers, too – these often feature flyers for specials.
Take note of prices on items you buy regularly so you can better gauge when they're on sale. With easily stored things such as canned foods and toothpaste, this approach can help you bulk buy when the price is right!
In-season produce is thought by some to better retain its nutritional value. It also has to travel less distance, meaning it's typically cheaper. The Victorian Government's online health initiative, Better Health, has a great function which shows you what's in season, lets you select fruit and veg, then click through to a recipe incorporating those ingredients.
Most cities and towns host farmers' markets. Because it often comes from local growers, this produce may be a little cheaper and a lot fresher than in supermarkets. Farmers markets may also be a good source of less-expensive organic produce. And developing a relationship with vendors can help you stay abreast of what's in season, when. Check out the Australian Farmers' Market Association to find a market near you.
As well as being a great source of essential nutrients, berries amp up your antioxidant levels. That said, they can be pretty pricey. Save your coin by buying several berry punnets on special and freezing them. Alternately, buy bulk berries from the frozen food section – these are delicious blended with milk, honey, low-fat yoghurt and LSA mix (linseed, sunflower seeds, almonds) for a healthy morning smoothie.
Keeping a weekly meal plan may save you from over-stocking your fridge and cupboards with items that ‘smile at you from the supermarket shelve', but don't neatly complement a meal you'll make any time soon. This approach is also a good way of ensuring you weave variety into your meals.
Pay concerted attention to the expiry dates when shopping so you're not buying something you can't use within time – sounds obvious, but a lot of food (and cash) is needlessly wasted this way.
Is your docket correct? Double-check it to make sure nothing has been accidentally scanned twice.
Lentils, chickpeas and other pulses are a top way to make meals go further for less. Add lentils to rice, or toss a cup of chickpeas through your favourite salad. Their canned varieties keep for a lifetime (well, not quite) and are low-GI – so a good source of sustained energy.