Web Content Viewer (JSR 286) - Healthy Weight


Paying at store cash registerSometimes good food seems expensive, but healthy eating and drinking doesn’t have to cost more. Here are some tips for healthy shopping on a budget:

  • Buy what’s in season. Fresh fruit and veg are cheaper when there are plenty of them.
  • If you can afford to (and have the space), buy healthy, long-lasting pantry items in bulk to save money.
  • Think about buying generic products. Compare food labels and if the ingredients on the ‘home’ (generic) brands are basically the same as those on the similar ‘name’ brands, you could buy the cheaper one.
  • Whenever you can, buy healthy items you need when they’re on special. You can freeze bread, milk and meat for short periods, and store non-perishable items until they’re needed.
  • Join a food cooperative – in exchange for some of your time, you can get fresh food at a discount (and, in some cases, home-delivered).
  • Buy cheaper cuts of lean meat and poultry and cook them slowly so that they are tender.
  • Eat smaller servings of meat with larger servings of legumes and vegetables.
  • If you can, buy from wholesale suppliers instead of supermarkets.
  • Make a note of how much money you save by eating less take away food. Maybe you could do something special with those savings.

Being physically active every day does not have to be expensive. Here are some examples of activities that you could enjoy at no or low cost:

  • Take a brisk walk around your local neighbourhood – family or friends may like to join you.
  • Park further away from work and use the opportunity to walk to and from your car.
  • Use public transport, such as buses or trains, and walk or cycle to and from the bus stop or train station.
  • Play outside with the kids on the weekend or after school – visit local playgrounds, parks, nature reserves, ovals and beaches.
  • Consider second-hand options for more expensive items like bikes.
  • Try body weight exercises such as push-ups, sit-ups, squats and lunges. They do not require any equipment and can be done in your own home.
  • Include household chores like mowing the lawn, raking leaves, vacuuming and cleaning the windows as these will contribute to your daily physical activity.
  • Consider doing DVDs that provide yoga or aerobics class instruction as these can be used multiple times at times that are convenient to you.