How can you eat well on a budget?

Eating a healthy, balanced diet on a budget doesn't have to mean spending more or giving up the meals you enjoy. A little planning - how you shop and how you cook – goes a long way to enjoying nourishing food while keep costs down. It’s the small, everyday habits that can make the difference.

Your Aware Super membership is there for more than your retirement balance. It can help you look after your wellbeing today too. As a member with insurance through Aware Super with TAL, you and your family can access confidential health support through Teladoc Health at no extra cost - including nutrition, fitness and mobility, menopause and mental health services.

Why planning matters for eating well on a budget

Most of the savings come from planning your week ahead.  It doesn’t need to be complicated. Check what you’ve already got, plan your meals across breakfast, lunch, dinner and snacks, then write your shopping list. Many people find a rotating menu helps, a few weeks of meals you repeat and refresh with the seasons, so you are never starting from scratch.

What foods to prioritise on a budget

Once you’re planning, it helps to know what to build meals around. Eating well doesn’t have to be expensive. Anchor your meals to a few affordable food groups, then the variety - and the savings - take care of themselves.

•  Lean protein keeps you full and is better for you with less fat. Chicken and some cuts of pork, tend to be cheaper than other cuts of meat. Fish is also a great choice, and tinned fish is a budget friendly option. Non-meat options include eggs, beans, lentils and legumes cost even less than meat protein and are just as healthy for you.
• Wholegrains such as rolled oats, brown rice, pasta and multigrain bread stretch a meal further and keep you feeling full for longer.
• Calcium rich foods like milk, yoghurt and cheese support strong bones. Plant-based alternatives with added calcium work well too.
• Fruit and vegetables add fibre, nutrients and variety. Frozen or tinned options can be just as nutritious as fresh, often for less.

How to shop for less?

A few simple habits at the supermarket help your money go further.

• Compare lower cost stores, local produce markets and greengrocers, and try click and collect so you can watch the total add up as you go and resist the extras at the checkout.
• Frozen fruit and vegetables are snap frozen at their peak, which locks in the nutrients, just as good as fresh and are usually cheaper.
• Supermarket and home brand products are often the same quality as the name brand, but for less.
• Tinned food like beans, fish and tomatoes are budget friendly and have a long shelf life – so they’re good to buy when they’re on special. Just choose low-salt or no added salt options where you can, and rinse tinned beans and vegetables to lower the salt. Choose fruit in juice or water rather than syrup.

How to cook smarter

How you cook can save as much as how you shop. Cook once, eat several times - means less waste, less effort, and more value from every ingredient.

• Batch cook a dish and freeze meal portions for those meals when you might otherwise pay for take-away. Next time you plan a week of meals, you can include the already prepped portions in your freezer.
• Use a staple, like roast vegetables, cooked chicken or rice, as the base for several different meals across the week.
• Add a plant-based meal or two a week, like a chickpea curry, home-made baked beans on toast, lentil cottage pie or tofu stir fry. Swapping half the mincein a dish for lentils cuts the cost and adds fibre.
• Recreate your favourite takeaway at home. It usually cheaper and lighter added salt, sugar and fat. A wholegrain wrap becomes a pizza base, taco night uses beans and lean mince, and steamed rice with a quick vegetable and protein stir fry stands in for a delivery order. Chances are you’ve already got most of what you need in your kitchen, and a set of glass containers is one small buy that pays off in stored leftovers.

What’s included in your membership

If you’re an Aware Super member with insurance through Aware Super with TAL, you have got access to confidential health support through Teladoc Health, including nutrition, fitness and mobility, menopause and mental health assist services at no additional cost. No referral needed. Visit our health and wellbeing services to find out more.

Keeping the good habits going

You don’t need to get everything right straight away. Eating well on a budget comes down to a few repeatable habits: planning ahead, keep some reliable meals on rotation, and shop and cook a bit more thoughtfully. Start with whatever change feels easiest and let the rest follow.  Over time these choices will add up - for your health and your budget.

What are your next steps?

• Access the Teladoc Health services included in your membership if you have insurance through Aware Super with TAL. Book online through the health and wellbeing services page or call Teladoc Health on 1800 830 082 for confidential support at no additional cost.
• Explore our Learn hub for free tools and resources to support your money and your wellbeing.
• Try the retirement calculator to understand how small changes now can affect your super and retirement.
• Book a financial planning appointment: if you'd like to discuss your retirement goals or seek financial advice. Members can get a 45-minute video call with a qualified expert as part of their membership at no extra cost, or comprehensive advice about their broader financial situation for a fee*. Explore your advice options to compare your check-in options and find what's right for you.' 

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