Want to feed your family nutritious food without costing the earth? As a paediatric dietitian, I do place a high value on healthy nutritious food, but sadly it often comes with a hefty price tag.

Because I want to help as many mums out there feed their children healthy food more affordably, I dedicated a podcast on the topic of crafting healthy meals on a budget. I found my expert, all the way from sunny California! Her name is Rachel Coons and she lives and breathes saving money on groceries and creating cheap easy dinners!

The Hidden Costs of Frequent Shopping

One surprising insight from  my conversation with Rachel during the podcast, was the impact of frequent shopping trips on my own family’s grocery bills. Many of us find ourselves visiting the supermarket multiple times a week, often we go for just a few items, but end up leaving with a bag full or more!! These so called “. However, these quick trips can lead to unplanned purchases and significantly increase spending.

Rachel's advice to shop less frequently (even down to once a fortnight!!) aligns perfectly with this approach. By adopting a two-week shopping cycle, families can save money, reduce food waste, and encourage more thoughtful meal planning. This strategy is particularly helpful for those looking to prepare easy cheap meals consistently.

Tackling Food Waste

Did you know that the average family wastes about 30% of the food they buy? This is pretty alarming when you’re watching your spend!  Rachel emphasized that reducing food waste is one of the most effective ways to cut down on grocery spending and create more cheap easy dinners.

To minimise waste and save money while still providing nutritious food, consider these strategies:

1. Proper storage: Learn how to store fruits and vegetables correctly to extend their shelf life.

2. Creative repurposing: Transform leftovers into new, exciting meals.

3. Freezing: Don't let excess produce go to waste - freeze it for future use in smoothies or soups.

Learn how to store fruits and vegetables correctly to extend their shelf life. The FSIC provides a helpful guide on food storage times

The Art of Meal Planning

As a mum first, and paediatric dietitian second, I can't stress enough the importance of meal planning. Not only does it ensure your family is getting nutritious food, but it's also a key strategy for creating healthy meals on a budget. Rachel introduced the concept of "shopping the shelf" - using up what you already have in your pantry and fridge before buying new ingredients.

For busy parents looking for easy cheap meals, meal planning doesn't have to be complicated. Start by planning just 3-4 meals a week and gradually build up. This approach allows flexibility for leftovers, unexpected plans, or those nights when you just need to whip up a cheap easy dinner. If you’re looking for some quick easy healthy family dinner recipes, check out my healthy kids recipe E-book!

Online Shopping: A Game-Changer

One tip that resonated with me was Rachel's advocacy for online grocery shopping. I often hear from parents who struggle to make healthy choices when shopping with children in tow. Online shopping eliminates impulse buys, allows for easy comparison of prices and nutritional information, and saves valuable time - all crucial factors when trying to prepare healthy meals on a budget.

Balancing Budget and Nutrition

It was good to hear from Rachel that budget-friendly shopping does not mean compromising on nutritious food. Rachel's perspective on this was refreshing - it's all about priorities. While some specialty items might come with a higher price tag, it's entirely possible to create healthy meals on a budget.

Remember, cheap easy dinners can often be the most nutritious. A bowl of wholegrain pasta with a homemade tomato sauce and some grated cheese with a side of raw veg can be both cost-effective and packed with essential nutrients.

Involving Children in the Process

I enjoyed talking to Rachel about the importance of involving children in the grocery shopping and meal planning process. As a paediatric dietitian, I've seen firsthand how this can transform a child's relationship with nutritious food.

By asking children to help choose meals for the week or select fruits and vegetables at the store, we're empowering them to have a say and can increase their acceptance and enjoyment of family mealtimes. 

In Summary, by shopping less frequently, planning meals in advance, reducing food waste, and making thoughtful purchasing decisions, families can not only save money but also improve their overall diet quality. These strategies provide a framework for introducing nutritious food and building positive mealtime experiences.

Remember, feeding a family nutritious food doesn't have to break the bank. With a little planning and some smart shopping strategies, it's possible to provide healthy meals on a budget that satisfy the whole family.

Whether you're a seasoned meal planner or just starting out on your journey to more budget-friendly, nutritious eating, I hope these insights prove helpful. And if you're looking for more support in navigating the world of child nutrition, don't hesitate to reach out. As a paediatric dietitian and child nutritionist, I'm here to help you make feeding your family nutritious food a little bit easier, one meal at a time.

My Nourishing Kids Membership is the best way that I can help you to create an effective feeding plan for your family - that improves your child’s eating habits and healthy for good! 

Additional references

Why sticking to one supermarket is costing you money

Reducing Cost of Groceries - NSW Government

Saving money on groceries - Forbes