Health

Queensland government reveals how you can eat healthy food on a budget

Healthy eating doesn’t always mean $15 açai bowls and $10 salad bowls! In fact, it’s actually cheaper (and fresher) to make at home.

The Queensland government has been reiterating what we at The Healthy Mummy strongly believe – that it’s not expensive to eat good, nutritious food.

In fact, it’s quite the opposite!

healthy food

Queensland government reveals how you can eat healthy food on a budget

“Much of the cost confusion with fresh food comes because it is often priced per kilo rather than per serve, like processed or packaged food,” says Queensland Health.

“To uncover the true cost of food, the best thing to do is compare the prices per kilogram. It’s easy now that supermarkets show the price of food per kilogram, or if they show it per 100g just multiply it by 10 to get the price per kilogram.”

You’ll find that highly processed, packaged food is MORE expensive than fresh food.

For example:

Potatoes

  • Fresh potatoes $3/kg
  • Frozen chips $4.30 per kg
  • Pre-made potato salad $10/kg
  • Fast food chips $29.50/kg

sweet-potato

Try making these yummy and healthy sweet potato chips! Get the recipe here.

Breakfast products

  • Rolled oats $1.30 per kg
  • Wheat biscuits $5.50 per kg
  • Cocoa puffs $14.70 per kg
  • Sugary flakes of corn 12.30 per kg

5 Ingredient Oats With Vanilla Cherry Compote

This oats and vanilla cherry compote is a simple yet delicious breakfast porridge. Get the recipe here.

Chicken

  • Fresh chicken breast fillets $9.00 per kg
  • BBQ chicken breast $20.99 per kg
  • Pre-made chicken kebabs $16.60 per kg
  • Pre-crumbed chicken tenders $22.88 per kg

Roast Chicken & Brown Rice Salad

Check out our budget-friendly roast chicken and rice bowl salad here.

Snacks

  • Apple (approx. 180g) = 0.43c each
  • Mangoes in juice (120g) = 1.27 each
  • Chocolate bar (40-60g) $2.60
  • Bag of chips (45g) = $2.60

4 Ingredient Homemade Apple Jelly

Jazz up your apple snack by making this four ingredient apple jelly.

*Please note prices are indicative only and subject to change

Here are some other tips and tricks from the Queensland government:

1. Frozen and canned fruit and vegetables are generally just as healthy as fresh fruit and veg. Try to choose those produced without added salt or sugar.

2. Frozen fish is also good source of lean meat and it can also be much cheaper than fresh fish.

3. Fruit and vegetable prices fluctuate quite dramatically based on supply and demand so shop for fruit and vegetables that are in season, they will be significantly cheaper. Make sure to find out what’s in season. 

4. Only buy what you will eat. There’s no point buying six apples if you end up leaving three to rot. A meal plan is a great way to avoid waste when you’re shopping. 

You can learn more about meal planning on our 28 Day Weight Loss Challenge.

5. Keep an eye on the grocery shop catalogues and stock up on healthy staples, like canned beans and frozen peas, when the price is down.

6. Add legumes (chickpeas, lentils, beans and peas) to your meat dishes – you’ll find you don’t need as much meat.

7. Make your own salad mix – buy the whole lettuce. You can save quite a bit compared to the pre-packaged, pre-washed ones.

8. Freeze your leftovers and use them for lunch. 

This mum made 38 freezable meals for $160 – that works out at $4.20 per serve!

9. Grow your own vegetables, salad and fruit if you can.

If you are keen to follow a healthy eating meal plan, master your meal prep skills and tackle your weight – then be sure to check out our  28 Day Weight Loss Challenge.

Our Challenge has been able to help thousands and thousand of mums lose weight, blast belly fat and improve their overall health through healthy eating plans and exercise programs.

3-million

To learn more about the  28 Day Weight Loss Challenge click HERE