Media Release

April 30, 2008

Cutting the costs without cutting the nutrition

In response to the Taranaki Daily News April 29th “Families feeling financial pinch” front page article the TDHB Health Promotion Unit are offering a few tips on how to cut the costs while maintaining, or even boosting the nutrition of family meals.

• Be organised. Plan a weekly menu before you shop, including a variety of dishes based on meat, fish, chicken and vegetables.
• Write a list and stick to it. Not only will you save money but it means you are less likely to waste food.
• Bulk up meat dishes with other sources of protein like chilli beans, chickpeas or lentils. These are inexpensive and just as nutritious. Allow only 100g of raw meat per person.
• Get away from the “traditional meat and three vege” type dinner. Experiment with dishes from around the world. Try Spanish paella,  Italian risotto, Moroccan couscous, Indian curry, Chinese stir fry, or Greek moussaka. Your taste buds will thank you for it.
• Make water and milk your first choice. Save money buy leaving out soft drinks, juice or powdered drinks, these are not nutritious.
• Get out your green fingers and start your own fruit, vegetable and herb garden. If you don’t have much space use pots or planter boxes.
• Make a little extra at dinner time so you can have leftovers for lunch. Try to cut down on the number of takeaways, coffees and snacks you have away from home.
• Only buy fruit and vegetables in season and shop around, your local green grocer maybe cheaper than the supermarket. Canned or frozen are just as good as the fresh stuff, they are often better value for money and don’t spoil as quick.
• Cut down or cut out prepackaged snacks, they are expensive and have little nutritional value. Don’t skimp on the four food groups – fruit & vegetables, cereals & breads, milk & milk products, meat, chicken, fish & legumes – the doctors bills aren’t worth it in the long run.
• Get back to basics and make your own sauces, soups and takeaways. A homemade burger or pizza is better for your wallet and wellbeing!

For more tips read the May issue of New Zealand Healthy Food Guide or visit www.healthyfood.co.nz

Contact us:

Jill Nicholls or Amanda Brien
Public Health Dietitian & Nutritionist
Health Promotion Unit
Taranaki District Health Board
Phone 06 753 7799  Email jill.nicholls@tdhb.org.nz or amanda.brien@tdhb.org.nz  

Last updated: Thursday, May 1, 2008