The Australian Bureau of Statistics reports that fruit and vegetable prices rose by 7.5 per cent last year. But with a bit of planning and savvy shopping, you can nourish your body and look after your bank balance.
Buy Seasonal Produce
Have you ever noticed big price swings for certain fruits throughout the year?
One of the easiest ways to save money is to buy fruit and vegetables that are in season.
During summer, for example, mangoes are abundant and offer a low-cost treat rich in vitamins A, C, and fibre.In winter, oranges become more affordable, providing a boost of vitamin C, calcium, folate, and potassium.
Buying seasonal produce ensures you’re getting the freshest, most nutrient-rich options at the best value.
Farmers’ Markets
Fresh food at the supermarket is often picked before it’s ripe, transported long distances, and kept in refrigerated storage for weeks—reducing its quality.
Local farmers’ markets offer produce that’s travelled far less to get from paddock, tree, or vine to your plate. You’ll often find fresher, tastier options—and may even pay less for them.
Frozen Vegetables
If you can’t get it fresh, go frozen.
Nutritionists say frozen vegetables are picked at their peak and are just as nutritious as fresh. They also help reduce kitchen waste.
Frozen, tinned, and dried pantry staples—like beans and legumes—offer a nutritional punch for a fraction of the cost of fresh produce.
Visit a European or Asian grocer in your area for affordable ingredients and a wider variety. Go on a food safari!
Cook from Scratch
Home cooking is the key to cheaper groceries and more delicious meals.
- Make a weekly meal plan with dishes everyone will eat.
- Buy larger, plain versions of items like yoghurt or passata, and add your own flavours.
- Swap out one meat-based meal a week for plant-based proteins, such as quinoa and black beans—you’ll boost your health and stretch your budget.
- Make your own treats. Cakes, bars, and muffins are simple, tasty, and healthier than store-bought versions.
Sticking to a grocery budget isn’t about being boring—it’s about being creative. You might just find yourself feeling healthier, too.
For more information:
- Australian Bureau of Statistics: Monthly Consumer Price Index Indicator
- Eat for Health: Australian Guide to Healthy Eating
- Nutrition Australia: Healthy Eating on a Budget
