Healthy eating on a budget

HEALTHYEATING ON ABUDGET

NARELLE LAMPARD offers a few suggestions to ease the pain of grocery bills while continuing to eat a healthy, balanced diet.

Living expenses have been rising rapidly over the past year. Housing costs, fuel prices, energy bills and the amount we spend at the supermarket have all increased.

Even if your food budget is limited, you should still be able to eat a healthy diet to help manage your diabetes. Why not stretch your dollar further at the checkout while continuing to enjoy eating plenty of healthy meals? Here are a few tips.

Cook at home

Cutting down on take-away foods or eating out can make a big difference to your budget. Prepare your own meals and snacks. If you have to work away from home, bring a packed lunch. When cooking at home, try substituting cheaper ingredients and cooking bulk – you can always freeze what you don’t use straightaway. Eating is often a social activity, but you could try arranging get-togethers that aren’t around a café table. Catch up with friends for a walk in the park or along the beach, instead of meeting them at a restaurant.

Make a weekly plan

Planning your meals and snacks for the week can also ease the strain on your wallet. Checking what food you already have in your fridge, freezer and pantry is a good start and it might help to get into a food shopping routine, for example once a week on a set day, rather than just rushing out to the shops to grab ingredients when needed. Avoiding the last-minute dash to the shops before dinner can stop you spending cash on things you don’t need.

Be a wise shopper

Everyone know it’s easier to spend money on groceries if you shop when you are hungry. To resist impulse purchases, write a shopping list and stick to it! Online ordering can also help here, as you’ll tend only to search for things you want, without being exposed to other temptations. Look for specials – check the junk mail or websites – and don’t be afraid to buy generic or home brand items. There’s often little difference in quality. Other cheaper options include marked down items or items approaching their best before date. You could also try the discounted imperfect or flawed fruits and vegetables. Make sure to check out the unit pricing to find the cheapest option – compare price per kilo or per 100g – and remember than buying items in bulk generally works out cheaper. Also remember that items at eye level will be more expensive, so look at the bottom and top shelves. Avoid taking kids and family members who might nag you to buy foods you don’t need.

Speaking of needs, try to spend most of your money on the five main food groups and limit discretionary foods or treats (see table opposite).

Make budget friendly and healthy food choices

You don’t have to choose between being budget-conscious and health-focussed. Buying vegetables and fruits that are in season is an easy way to ensure you’re getting food that is fresh and (being plentiful) and affordable. But buying fresh isn’t the only way to eat healthily – frozen or canned vegies and fruit can be just as nutritious and often cheaper. You can also try using frozen canned fish (tuna, salmon, sardines).

GROCERY SHOPPING

Food Budgeting Guidelines

PERCENTAGE OF FOOD BUDGET FOR EVERY $100 FOOD GROUPS EXAMPLES

60%

30% $60 Plant based foods • Fruit • Vegetables • Wholegrains

$30 Protein foods Fruit and vegetables– fresh, frozen, canned, dried. Legumes (lentils, chickpeas, split peas, beans) – dried or canned. Multigrain bread/wraps/crackers. Oats and high-fibre cereals. Brown basmati rice, pasta, noodles. Barley, quinoa, bulgur, buckwheat.

Lean meat – beef, lamb, pork. Fish and seafood. Chicken and eggs. Milk, cheese and yoghurt. Nuts, seeds, tofu and soy products.

10% or less $10 Discretionary foods Biscuits, cakes, ice cream, desserts. Chips, lollies, chocolate. Sugary drinks, juices, flavoured milks. Pies, sausage rolls, pastries.

(Reference: LiveLighter - The 60/30/10 rule for grocery shopping)

so experiment with using legumes instead of meat and try using eggs as a cheaper protein source. If you’re a dedicated carnivore, use cheaper cuts of meat for casseroles, stews, curries and soups. Avoid pre-prepared foods such as grated cheese and pre-cut vegetables – they often involve more processing and packaging and are always more expensive. Substituting tap water, tea and coffee for canned and bottled drinks can help reduce spending and sugar-intake. Finally, use wholemeal, multigrain and brown versions of bread, crackers, rice and pasta. They’re usually better for you but no more costly.

Reduce food wastage

Checking what you already have in your fridge, freezer and pantry to use can help cut down on waste, as can saving leftovers to use in the next couple of days. Making a regular inventory and keeping an eye on the use by and best before dates will also help – remember you can use the older vegetables in your fridge to make a soup. Other ways to cut down on waste include cutting back on individually pre-packaged snacks such as chips, muesli bars and ice-creams. And don’t forget that limiting portion sizes can be good for you waist and your budget!

Keep it local

Looking for local WA-grown produce can be a good way of avoiding a hefty price-tag, particularly if you check out your local farmers markets. You could also share produce with friends, family and neighbours to spread costs around and buy in bulk. If you have a garden (or even just a bit of outdoor space), you could try growing your own fruit, vegetables and herbs.

Don’t go hungry

Eating well and good nutrition are important for your overall health and being able to manage diabetes. Seek assistance if you need it. Call the Foodbank WA on 9258 9277 or Emergency Relief and Food Access Service on 1800 979 777.

HELPFUL WEBSITES:

www.foodbank.org.au

www.nomoneynotime.com.au

www.livelighter.com.au

www.heartfoundation.org.au

www.healthyfood.com

www.bestrecipes.com.au

www.cookwelleatwell.org.au

DIABETIC LIVING

SEPT/OCT 2022

AUSTRALIAN

GARY’S STORY

EAT FOR: » YOUR HEALTH » WEIGHT LOSS » EMOTIONAL BALANCE TAKE CHARGE 47 RECIPES THAT SATISFY DAIRY DESSERTS ● MEATBALLS FOR DINNER ● SHINGLES ● PUZZLES

diabeticliving.com.au ISSUE 101 “Losing my leg has been eyeopening” ONE-PAN SPAGHETTI & MEATBALLS p17

SEPT/OCT 2022 $8.50 NZ $9.20

PLUS!

BG METERS What’s on the market and right for you

FEEL GOOD FOOD

FASTING Is this the diet you’ve been looking for? OF SMART FOOD CHOICES, BALANCED EATING, MANAGING YOUR MEDS

For more great recipes and articles check out the latest issue of Diabetic Living.

Prep: 5 mins Cook: 30 mins Serves: 2 (as a main)

ONE-PAN SPAGHETTI & MEATBALLS

2 tsp olive oil 6 (120g) Woolworths Beef &veg Meatballs

1 small brown onion, finely chopped 1 large clove garlic, finely chopped 1 Tbsp Fountain reduced sugar tomato sauce

1 x 400g can no added salt chopped tomatoes 1/2 bunch of basil, finely chopped, plus a few whole leaves, to serve 200ml water

110g dried spaghetti or glutenfree spaghetti Freshly ground black pepper 1 Heat the oil in a medium non-stick saucepan over medium-high heat. Add the meatballs and cook, stirring often, for 5 minutes or until browned all over. Add the onion and garlic. Reduce heat to medium and cook, stirring often, for 7-8 minutes or until the onion softens.

2 Add the tomato sauce, tomatoes, chopped basil and water to the pan. Cover and bring to the boil over high heat. Add the spaghetti and reduce heat to medium-high. Cook for 10-12 minutes, stirring occasionally, or until the pasta is cooked and the sauce has reduced.

3 Season the spaghetti with pepper and sprinkle with whole basil leaves. Serve.

Nutritional Information

PER SERVE 1780kJ (425Cal), protein 20g, total fat 12g (sat. fat 4g), carbs 55g, fibre 7g, sodium 332mg • Carb exchanges 3½ • GI estimate low • Gluten-free option

LOWER-CARB OPTION:

Replace the spaghetti with 110g Slendier Soy Bean Spaghetti. In step 2, simmer the sauce for 5 minutes before adding the Slendier spaghetti, reduce heat to medium-high and cook a further 5 minutes or until the spaghetti is cooked and the sauce has reduced.

Nutritional Information

PER SERVE 1240kJ (296Cal), protein 21g, total fat 13g (sat. fat 4g), carbs 19g, fibre 10g, sodium 333mg • Carb exchanges 1½ • GI estimate low • Gluten free • Lower carb

DIABETICliving

ONE-POTCREAMY LEMON & SPINACH RAVIOLI

Prep:5 mins Cook: 15 mins Serves: 2 (as a main)

250g meat-based ravioli or gluten-free ravioli 110g (2/3 cup) frozen peas 100g baby spinach leaves, chopped 125ml (1/2 cup) hot salt-reduced vegetable stock or gluten-free stock 80ml (1/3 cup) boiling water 4 Tbsp reduced-fat ricotta Zest and juice of 1 lemon 40g (1/2 cup) finely grated parmesan Freshly ground black pepper 1 Preheat oven to 180°C (fan-forced). Put the ravioli in an ovenproof dish. Sprinkle over the peas and spinach. 2 Whisk the stock, water, ricotta, lemon zest and juice and half the parmesan in a bowl. Season with pepper. Pour the mixture over the ravioli. Cover with foil and bake for 10 minutes.

3 Remove the foil and sprinkle with the remaining parmesan. Bake for 5 minutes. Serve.

Nutritional Information

PER SERVE 1590kJ (380Cal), protein 23g, total fat 13g (sat. fat 7g), carbs 36g, fibre 9g, sodium 997mg • Carb exchanges 2½ • GI estimate low • Gluten-free option

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58 recipes to help you lose weight and feel great! YOUR WINTER DIET PLANSAVE 45%

CHICKEN POT PIE p51 FACT OR FICTION DELICIOUS RECIPES

There are many myths and half-truths surrounding diabetes. Accredited There are many myths and half-truths surrounding diabetes. Accredited Practising Dietitian Dale Cooke from Diabetes Queensland gives us the facts. Practising Dietitian Dale Cooke from Diabetes Queensland gives us the facts.

Hands in the air and Hands in the air and drop the cannoli!drop the cannoli!

FACTFACT

OROR

FICTION FICTIONFREE DELIVERY

Fruit does contain the fruit sugar, fructose, but it is full of vitamins, fibre and phytochemicals (good things) so there is no reason at all to avoid it. Health authorities recommend adults eat two serves (150g each) of fruit every day. Research has shown fruit reduces the incidence of some cancers, heart disease and type 2 diabetes.

There’s no reason to avoid carbs, but learning to recognise foods high in I can’t eat fruit carbs and knowing how they affect your blood glucose level is helpful. when I have Check out Diabetes Queensland’s Events page for CarbSmart or talk to diabetes. your Accredited Practising Dietitian. Even if you follow a very lowcarbohydrate diet, make sure you have two serves of low-carb fruit every day.

Fruit does contain the fruit sugar, fructose, but it is full of vitamins, fibre and phytochemicals (good things) so there is no reason at all to avoid it. Health authorities recommend adults eat two serves (150g each) of fruit every day. Research has shown fruit reduces the incidence of some cancers, heart disease and type 2 diabetes.

There’s no reason to avoid carbs, but learning to recognise foods high in I can’t eat fruit carbs and knowing how they affect your blood glucose level is helpful. when I have Check out Diabetes Queensland’s Events page for CarbSmart or talk to diabetes. your Accredited Practising Dietitian. Even if you follow a very lowcarbohydrate diet, make sure you have two serves of low-carb fruit every day.

I can have lots of I can have lots of chocolate and red chocolate and red wine for antioxidants.wine for antioxidants.

Chocolate and red wine do contain various classes of Chocolate and red wine do contain various classes of antioxidants, providing antioxidant and anti-inflammatory antioxidants, providing antioxidant and anti-inflammatory properties which have a protective effect against some properties which have a protective effect against some degenerative conditions. While they are rich in polyphenols, degenerative conditions. While they are rich in polyphenols, chocolate is also high in saturated fat, which can lead to clogged chocolate is also high in saturated fat, which can lead to clogged arteries, heart disease and some cancers. The alcohol in red wine arteries, heart disease and some cancers. The alcohol in red wine can lead to fatty liver, liver cancer, and brain damage. If you do can lead to fatty liver, liver cancer, and brain damage. If you do choose them, having these foods only sometimes, and in small choose them, having these foods only sometimes, and in small quantities, is recommendedquantities, is recommended

If you want lots of antioxidants without the drawbacks then If you want lots of antioxidants without the drawbacks then eat more fruit and vegetables, particularly brightly coloured eat more fruit and vegetables, particularly brightly coloured varieties. They are full of antioxidants and other health-giving varieties. They are full of antioxidants and other health-giving substances, including phytochemicals.substances, including phytochemicals.

Talk to an accredited practising dietitian for more information.Talk to an accredited practising dietitian for more information.

diabetic living JULY/AUGUST 2022diabetic living JULY/AUGUST 2022 105 105 How our food works for you

see page 83

Delicious dinners to make midweek easier 5 DAYS

5 DINNERS

MONDAY LC

GF BEAN & PUMPKIN RAGOUT

PREP 10 MINS COOK 50 MINS SERVES 2 (AS A MAIN)

1 Tbsp olive oil 1 small brown onion, finely chopped 250g peeled and diced pumpkin 2 cloves garlic, thinly sliced ½ tsp ground cinnamon ½ tsp ground turmeric 1 tsp cumin seeds Pinch dried chilli flakes 325ml (1¼ cups) passata 125ml (½ cup) water ½ tsp caster sugar 1 x 400g can no-added-salt butter beans, drained and rinsed ½ bunch flat-leaf parsley, roughly chopped 2 tsp dried mint 4 Tbsp reduced-fat Greek natural yoghurt 1 Heat 2 teaspoons of the oil in a medium saucepan over medium heat. Add the onion and cook, stirring occasionally, for 10 minutes or until the onion softens. Add the pumpkin and garlic. Cook, stirring occasionally, for a further 8-10 minutes or until the pumpkin edges are starting to soften. 2 Add the cinnamon, turmeric, cumin seeds and chilli flakes to the pan. Cook, stirring, for 1 minute. Add the passata, water and sugar. Stir. Cover and bring to the boil over high heat. Reduce heat to medium-low and cook, covered, stirring occasionally, for 20-25 minutes or until the pumpkin is cooked through. 3 Remove the lid from the pan and stir in the beans and most of the parsley. 4 Heat the remaining oil and the dried mint in a small non-stick frying pan over medium heat. Cook, stirring, for 1-2 minutes until the mint smells fragrant. 5 Divide the ragout between serving bowls. Top with the yoghurt and remaining parsley. Drizzle over the hot mint oil.

Nutritional Info

PER SERVE 1400kJ (335Cal), protein 15g, total fat 12g (sat. fat 2g), carbs 34g, fibre 15g, sodium 420mg • Carb exchanges 2½ • GI estimate low • Gluten free

diabetic living JULY/AUGUST 2022 15

JULIET’S STORY “It was a steep learning curve”

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GETTING BACK TOGETHER

After a couple of years of being apart, it’s great to be out there getting active and meeting up again, writes KATHY LEMON

August was a big month for us. For the past couple of years, we’ve been working hard on our Aboriginal Health Worker Development project, in which we’ve been training up Aboriginal health professionals to lead our DESY (Diabetes Education and SelfManagement Yarning) workshops in Communities across the state. The pandemic threw a whole bunch of spanners in the works, but our first trainees are finally ready to get out there and get educating. They were a bit nervous before the first sessions, so I did a bit of mentoring and helped them go through everything beforehand. I also made sure I was there for the first one to hold their hand a little bit. They did an awesome job, of course. After all the prep we’ve put in, I look forward to seeing them fly as they take on a pretty packed calendar over the next couple of months!

This project is so important, as we know that Aboriginal health workers have great success in connecting with people living in remote Communities, particularly when they’re delivering a culturally safe program like DESY. These health workers know the culture, they know those Communities, and they know how to communicate vital information about diabetes in most effective and helpful way. It’s really exciting to see all the hard work we’ve put in finally pay off!

I know how important it is to be able to connect with the people you’re helping. Lately, I’ve been enjoying being able to lead a few face-to-face sessions again myself, now that we’re all able to be back in the same room. I’ve been doing regular Feltman sessions at Ngulla Mia, which is a Richmond Wellbeing Centre. One of our diabetes educators, Nyaree Lawler, comes in with me and we let people talk about diabetes and see if they’ve got any questions. I’ll start off with a Feltman — which gives you a basic introduction to what diabetes is and how it affects you — and then Nyaree comes in and talks about more specific things, like our Smarts programs. She’ll talk about carbs, and portion control, and about good fats and bad fats. We get the attendees to interact and tell us what they think is a good sized meal. We just have a yarn about it all. When we’re there, we’re very mindful that a lot of attendees are on medication, some of them are tired, and some of them are have mental health issues. We try to just go with the flow and let them come and go as they need to. We’ve been going there since last year, but they’re used to Nyaree and me now. When we first started, they would often just stare at us while we talked. Now they’re really happy to ask questions. It’s been great to be able to build that rapport — something that was harder to do when we could only run virtual sessions. I think it’s particularly important to be in the same room when you’re working with Indigenous people. I don’t want to generalise, but I do find that they like more face-to-face stuff and hands on stuff.

Speaking of face-to-face, I was so glad this year’s NAIDOC celebrations went ahead as planned. One event I particularly enjoyed was the Perth NAIDOC Netball Carnival — one of four that was run across the state. It was a great day. Those carnivals can give a real leg up to Aboriginal and Torres Strait Islander netballers and introduce them to competitive netball, as well helping them learn more about the history, culture, and achievements of Aboriginal and Torres Strait Islander peoples. They get to know who the Elders are for this area and maybe it teaches tem a bit of respect. I also think it’s great to see kids from remote areas getting to meet each

It’s great to see so many Aboriginal kids out there on the court, getting active.

other — and to experience a bit of the big smoke! Some of them might have never have been to a city before, so it can be a real eye opener. We also helped out at the Multicultural Netball Carnival in August, which is an annual school-based competition hosted by Netball WA. It brings together players from a wide variety of ethnicities and has a strong focus on First Nations people. It’s great to see so many Aboriginal kids out there on the court, getting active. I was never much of a netballer myself – I preferred basketball! – but we know how important regular exercise is for health and the sooner we get kids used to being active, the more likely it’ll become a habit later in life.

Photo courtesy Netball WA