You have certainly noticed that our trips to the supermarket are more and more expensive. Since the beginning of this year, the conflict between Russia and Ukraine and the energy crisis have accelerated the general rise in prices, creating additional challenges for the management of household budgets. important part of our monthly expenses, did not escape the increase in prices, having, today, an even greater weight in the family budget. Data from the National Statistics Institute (INE) show that, only between February and August, the food prices in Portugal increased by 12%.Looking at the various product categories, edible oils stood out in the increases, with a price increase of 36.2%, as well as meat (16.7%), in particular poultry meat (25.1% ) and pork. The price of bread rose by 8.8%, that of fish by 8.7%, and that of fruit by 13.7%. Milk, cheese and eggs were 10.3% more expensive. If there are superfluous expenses that we can simply eliminate to mitigate the effects of inflation, food is not one of them. But we can reduce costs and even save a few euros at the supermarket with small changes in habits and the adoption of some strategies. In this article, we give you 10 tips to save on food, and still gain in health.
1. Plan meals and anticipate
Planning and organization are golden rules in managing any budget. And that also applies to food. Plan the week’s meals before going to the supermarket, to make sure you buy everything you need and don’t spend money on ingredients you won’t need.If you don’t have much time during the week to cook meals, take advantage of the weekend to prepare some things in advance that will make your life easier in the following days. Cook one or two sources of protein in greater quantity (like chicken steaks, or fish fillets) and one or two sources of carbohydrates (like rice or pasta). Pack properly and store in the fridge. If you get home late and don’t have time to go to the kitchen, you can cook some vegetables in a few minutes or make a salad, and you’re guaranteed a complete meal. Avoid the temptation to order food, or stop by a fast food restaurant on the way home. Also read: 10 tips to save on the supermarket bill
2. Freeze the excess
It is often difficult to cook in small amounts. We add one ingredient, then another, and in the meantime, we have a pot full of food, enough for many meals. And there is no problem. You can always freeze a part and thus ensure a meal in the following weeks. It is, in fact, a good strategy for make time and costs for gas or electricity that went into the preparation of that dish. If you put the surplus in the fridge, either you always eat the same in the following meals or you run the risk of letting the food spoil. Read also: How to save on the gas bill
3. Always have soup made
An excellent strategy to ensure cheap and nutritious meals is to always have a pot of soup made in the fridge, ready to eat. It can be a complement to the main course or even a meal in itself, if you opt for soups enriched with some source of protein, such as meat or fish, for example.
4. Choose seasonal vegetables and fruits
In the fruit and vegetable section, always choose seasonal products. have mbetter taste, higher nutritional value, and are much more beneficial for your pocket. Currently, we can already find watermelons in the winter and persimmons in the summer, for example, on commercial surfaces. However, everything that is produced out of season is subject to more chemicals and, in many cases, long transport and refrigeration processes. quantity and then are cheaper and healthier.
5. Pay attention to expiration dates
Whether in the pantry or in the fridge, always take care to organize food taking into account its shelf life. For example, if you have several yogurts in the fridge, keep the ones that have a longer shelf life in the back, and put those that have a shorter shelf life closer. Do the same in cupboards, with canned goods, cereal boxes, milk cartons, etc. Thus, you will get avoid wasting food and money.
6. Diversify your protein sources
Meat and fish are the items that weigh the most on the supermarket bill, in terms of food. However, there are Alternative, much cheaper and equally nutritious sources of protein, which you can include in your meals. Eggs, for example, are a great source of protein, and one of the most nutritionally rich foods. Other options are chickpeas, beans and lentils. If you are not used to including these foods in your meals, take a few minutes to search the internet and you will find an endless list of recipes to help you include them in your menu. You will be able to diversify the menu and still save a lot of euros per month.
7. Avoid pre-cooked meals
See those packages of cod à brás or duck rice, ready-made, which you just need to heat in the microwave or oven? Pre-cooked meals may look very appetizing, butnot only are they expensive, they are often loaded with fat, sodium and preservatives.. Why not buy the ingredients and make your own duck rice? It will be much cheaper and more nutritious.
8. Reduce the consumption of juices and soft drinks
We all know the benefits of drinking water. Why not make an effort to replace juices and sodas at meals with water? Most soft drinks cost around 1 euro per liter. For that price, buy a 5-liter bottle of water. With this change in habits, not only does your wallet benefit a lot, but your health.
9. Enjoy food to the fullest
Whatever the ingredient you are going to cook, prepare it properly.avoid as much waste as possible. For example, you don’t need to rip whole lettuce leaves just because the tips are yellow. Remove only the parts that are not in good condition. You can also enjoy the shells from many foods to other recipes: it is often in these less noble parts that the greatest nutritional richness of the food is found. Use, for example, fruit skins to make jam, or potato skins to make crispy chips in the oven.
10. Don’t be fooled by “fitness” and “healthy”
Do you have health concerns and, even when you pay more, do you often choose products that present themselves as “fitness” and “healthy”? Be careful because it’s not always like that. Many of these items (such as cereals, cookies, yogurts, among others) actually have more fat or sugar in its composition than their traditional versions. It is important that learn to read the ingredients list and nutritional table, to assess whether it is really worth paying double the price. Don’t be fooled. The same is true of wholegrain versions of certain products such as rice or pasta, which do not have much difference, in nutritional terms, compared to conventional versions. And often the price is much higher. Evaluate whether it makes up the difference.Also read: Savings and well-being, what is the relationship?
A professional writer by day, a tech-nerd by night, with a love for all things money.