{"id":9733,"date":"2026-07-13T16:08:03","date_gmt":"2026-07-13T06:08:03","guid":{"rendered":"https:\/\/onthecoastpublications.com.au\/onthecoastover55\/?p=9733"},"modified":"2026-04-25T16:08:36","modified_gmt":"2026-04-25T06:08:36","slug":"eat-well-save-money-central-coast","status":"publish","type":"post","link":"https:\/\/onthecoastpublications.com.au\/onthecoastover55\/eat-well-save-money-central-coast\/","title":{"rendered":"Smart Ways to Eat Well and Save Money in Your Family Kitchen"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\" style=\"text-transform:capitalize\"><strong>By Carin Clegg, Accredited Practising Dietitian at Bright Diets<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"p-rc_28c6538372f3bf0f-266\">With petrol prices increasing the cost of our food, it is time to get super, duper savvy with our food choices to make sure we are eating well. We know that 1 in 3 Australian households (3.5 million) are experiencing food insecurity and 61% of these households are severely affected by skipping meals, reducing fresh food, or going entire days without eating.<sup><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The last national nutrition data we found that:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Over 60% of Australians are not meeting calcium requirements, unchanged from a decade ago.<\/li>\n\n\n\n<li>Almost half of men are not meeting zinc needs.<\/li>\n\n\n\n<li>Almost half of women aged 18\u201349 are not meeting iron requirements.<\/li>\n\n\n\n<li>2 in 3 adults exceed recommended sodium intake.<\/li>\n\n\n\n<li>96% of Australians are not eating enough vegetables, with intake continuing to decline.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Eating healthy has been shown to reduce the likelihood and duration of colds and flu\u2019s as well as prevent and reduce our risk of developing chronic diseases like diabetes, cardiovascular disease and cancer to name a few. This means that eating a balanced diet that meets your needs avoids you taking time off work for illness and saves money on doctor visits, tests and medications for years to come.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Eating a healthy diet means you do not waste money on vitamin, mineral or herbal supplementation. Most supplements people take are not required and Dietitians often advise people to change to ones that appropriately supplement their diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"text-transform:uppercase\"><strong>Here are some things you can do to cut your food budget.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>At the shops<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Choose healthy everyday foods from the 5 food groups: Wholegrains, fruit, vegetables, meat\/meat\u2013alternatives like legumes, dairy\/dairy\u2013alternatives and healthy fats\/oils.<\/li>\n\n\n\n<li>Plan the foods your family will eat for meals and snacks and stick to the shopping list. Many families benefit from a fortnightly menu that changes up seasonally to give variety for enjoyment.<\/li>\n\n\n\n<li>Opting for the original version of the product such as Weetbix or plain oats, rather than any variation is usually going to be the cheapest for you and for the manufacturer to produce by reducing the need of petrol to transport the many other ingredients around the world to create them.<\/li>\n\n\n\n<li>Choose whole foods and learn to cook from scratch, avoiding pre\u2013chopped vegetables, pre\u2013prepared meals, sauces, dressings and marinades.<\/li>\n\n\n\n<li>Keep \u2018sometimes\u2019 foods to only special occasions. Consider how many of these you need as party time creates a lot of food waste. These foods are of little nutritional value. Opt for nutritious foods that are a special treat instead.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>In the kitchen<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Avoid food waste.<\/li>\n\n\n\n<li>Do not peel vegetables.<\/li>\n\n\n\n<li>Portion food out carefully when cooking and serving to avoid overeating.<\/li>\n\n\n\n<li>Plan to eat leftovers.<\/li>\n\n\n\n<li>Make sure your fridge and veggie storage area is the right temperature and gets the adequate ventilation by adjusting the vents.<\/li>\n\n\n\n<li>Eating more raw foods saves on time and energy bills: salads, sandwiches, wraps, tacos, rice paper rolls, vermicelli noodle salad.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Opt for home cooked rather than take away or eating out: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cook extra to have leftovers the next day, have some quick and easy meal ideas written on a list on the fridge to remind you, such as a salad with a four bean mix, squeeze of lemon and olive oil, baked beans on toast, Spanish omelette or frittata, boiled egg salad with bread.<\/li>\n\n\n\n<li>Have some healthy meals that you have cooked and frozen ready for times you do not have time to cook. Good options include fried rice, bolognaise sauce, soup or a casserole.<\/li>\n\n\n\n<li>Get all members of the household involved with the food prep. Many hands make light work and even the kids learn the very important life skills of cooking a balanced meal from scratch, eating a wider range of foods and saving money.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>In the garden<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Making gardening a hobby or activity you enjoy doing, rather than travelling elsewhere can be very therapeutic and rewarding. Gifting plants or garden centre vouchers is a very smart thing indeed.<\/li>\n\n\n\n<li>Connecting with your local community garden, produce swap, community centre or permaculture group can assist with building your food garden incredibly cheaply.<\/li>\n\n\n\n<li><strong>Herbs:<\/strong> buying herbs is very expensive and most are super easy to grow from cuttings like oregano, basil, rosemary, common mint and Vietnamese mint.<\/li>\n\n\n\n<li><strong>Vegetables:<\/strong> Regrow shallots, leek, lettuce, bok choy, onion, sweet potato by chopping off the root end and placing in water until roots have formed, then transplant into the garden<\/li>\n\n\n\n<li>Easy to grow vegetables include choko, daikon radish, spinach, beetroot, Okinawa spinach, warrigal greens, scurvy weed, onion weed, snow peas and beans.<\/li>\n\n\n\n<li><strong>Fruit:<\/strong> banana, raspberries, blueberries, mulberries, citrus as well as many nut trees also come in dwarf varieties.<\/li>\n\n\n\n<li><strong>Tea:<\/strong> try peppermint, lemon balm, lemon verbena, lemon myrtle, rosemary, basil, rose geranium, lemongrass \u2013 simply add hot water, keep calm and carry on. We will all get through this together.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Carin Clegg is a Paediatric Dietitian and Fitness Professional at Bright Diets with an interest in sustainability. Carin wants everyone to be clever about their eating to feel happy, healthy and vibrant!<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Reach out at 0413 774 411, <a href=\"http:\/\/www.brightdiets.com.au\">www.brightdiets.com.au<\/a> or on the socials <a href=\"https:\/\/www.facebook.com\/BrightDiets\">https:\/\/www.facebook.com\/BrightDiets<\/a><\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"By Carin Clegg, Accredited Practising Dietitian at Bright Diets With petrol prices increasing the cost of our food, it is time to get super, duper savvy with our food choices&hellip;","protected":false},"author":1,"featured_media":9734,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_lmt_disableupdate":"","_lmt_disable":"","episode_type":"audio","audio_file":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","date_recorded":"","explicit":"","block":"","filesize_raw":"","footnotes":""},"categories":[37],"tags":[75,91],"series":[],"class_list":["post-9733","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-wellbeing","tag-article","tag-carin-clegg"],"episode_featured_image":"https:\/\/onthecoastpublications.com.au\/onthecoastover55\/wp-content\/uploads\/sites\/3\/2026\/04\/metal-shopping-cart-with-fruits-vegetables-blue-background-toy-miniature-shopping-trolley.jpg","episode_player_image":"https:\/\/onthecoastpublications.com.au\/onthecoastover55\/wp-content\/plugins\/seriously-simple-podcasting\/assets\/images\/no-album-art.png","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":{"apple_podcasts":{"key":"apple_podcasts","url":"","label":"Apple Podcasts","class":"apple_podcasts","icon":"apple-podcasts.png"},"stitcher":{"key":"stitcher","url":"","label":"Stitcher","class":"stitcher","icon":"stitcher.png"},"google_podcasts":{"key":"google_podcasts","url":"","label":"Google Podcasts","class":"google_podcasts","icon":"google-podcasts.png"},"spotify":{"key":"spotify","url":"","label":"Spotify","class":"spotify","icon":"spotify.png"}},"rssFeedUrl":"https:\/\/onthecoastpublications.com.au\/onthecoastover55\/feed\/podcast\/coffee-with-a-coastie","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"05F1WRtq7h\"><a href=\"https:\/\/onthecoastpublications.com.au\/onthecoastover55\/eat-well-save-money-central-coast\/\">Smart Ways to Eat Well and Save Money in Your Family Kitchen<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/onthecoastpublications.com.au\/onthecoastover55\/eat-well-save-money-central-coast\/embed\/#?secret=05F1WRtq7h\" width=\"500\" height=\"350\" title=\"&#8220;Smart Ways to Eat Well and Save Money in Your Family Kitchen&#8221; &#8212; On The Coast Over 55\" data-secret=\"05F1WRtq7h\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! 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