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Take shopping to heart Planning can protect your health while saving money GOING out for groceries? Here’s how to keep your weekly shop cheap and healthy. A trip to the supermarket is one of the few reasons we’re leaving the house these days – and for households on a tight budget, there are ways to stock up that won’t hurt your heart or hip pocket. The Heart Foundation is reminding Australians that heart-healthy eating doesn’t have to be expensive, and urging shoppers to stay safe as the health and economic effects of the COVID-19 crisis are felt around the country. Heart Foundation director of health strategy Julie Anne Mitchell says a healthy diet is a key ingredient for protecting your heart throughout this pandemic and beyond. “There are some tips you can follow when doing your weekly shop to choose heart-healthy foods that will save money and avoid wasting food,’’ Ms Mitchell said. “Frozen vegetables, brown rice, chickpeas and tinned fish are just a few staples you can keep on hand for healthy and budget-friendly meals at home (see list below).
BENEFITS IN STORE: By shopping when it’s quiet, sticking to a budget and choosing the right groceries, you can curb your health risks, save money and have a healthier lifestyle during the COVID-19 restrictions. Picture: Brook Mitchell/Getty Images
“It’s also essential to protect yourself and others against COVID-19 infection when you go to your local supermarket or grocery store to grab provisions. “Australians who are selfisolating or in quarantine are also advised to look out for healthier options when doing their grocery shopping online.” Keep your pantry healthy on a budget • To keep your pantry well stocked without breaking
the bank, follow this action plan: • Make a grocery list and stick to it. Check what you already have in your fridge and pantry and only buy what you know you will use, to avoid wasting food. • Eat the rainbow: One of the best ways to stay healthy is to fill up on plenty of fruit and vegetables. The more colourful the mix the better. Frozen or canned vegetables and fruits are good alternatives when
fresh produce is hard to buy or too expensive, and they keep for longer. If you are buying canned versions, try to choose the “no added salt’’ or “low salt’’ versions. Pick fruits canned in juice, not syrup. • Mix it up. Buy more plant-based sources of protein, in line with the Heart Foundation’s updated dietary advice. Tinned or dried beans, lentils and chickpeas are cheaper and are healthy options for your
pantry, or try tofu to keep in the fridge. Eggs or canned fish (such as tuna) are also cheaper and easy to prepare. • Use cheaper cuts. Look for less-expensive cuts of meat to use in stews, soups and casseroles. Cut off visible fat before cooking. • Go for wholegrains. Brown rice, wholegrain pasta and rolled oats are budget-friendly staples for healthy cooking. Swap white bread for a wholegrain loaf
and freeze some of it. • Snack smart. Go for a handful of unsalted nuts or a small plate of cut-up fruit to curb afternoon cravings. You could also buy popping corn and make popcorn. It’s best to either have it plain (no added salt or butter) or flavour with other herbs and spices. • Healthy hydration: Skip the aisle of sugary soft drinks and energy drinks and make water the drink of choice. It’s healthy, hydrating and free. Stay safe while shopping • Good timing: Buy groceries only when you need to and try to shop at quieter times to avoid crowds. Organise your list by areas of the store to limit the time you spend there. • Go the distance: Avoid close contact with other shoppers (keep at least 1.5 metres apart), and only touch items you are going to purchase. • Hand hygiene: Wash your hands with soap and water before going into the store and take along alcoholbased hand sanitiser. If possible, disinfect your shopping trolley with wipes. • Contain coughs: Cover your coughs and sneezes with your elbow or a tissue and dispose of tissues properly. • Cards not cash: Use tap and pay if possible, to avoid handling cash. • Keep it clean: Clean and sanitise frequently used objects such as your keys.
Funding for seniors’ monitoring systems
Minister for Aged Care and Senior Australians, Senator Richard Colbeck. Picture: File V1 - SEGE01Z01MA
THE Federal Government is helping more senior Australians access personal monitoring technology during self-isolation. At the push of a button or via automated technology, the monitoring systems send an alert to a staffed centre or family member in an emergency. Minister for Aged Care and Senior Australians Richard Colbeck said Commonwealth Home Support Programme service providers were being given additional flexibility to fund monitoring services. This will include
monitoring subscriptions for one year. Older Australians in receipt of home care packages will also be able to access the technology. “These personal monitoring systems allow a person to seek help even when they can’t use a phone,” Mr Colbeck said. “They can provide peace of mind and a sense of security to vulnerable senior people and their families and carers during self-isolation. “Even though the number of new cases of COVID-19 in Australia has dropped to lower levels, this pandemic
is far from over. “Ensuring vulnerable people can get help when they need it is a top priority during this difficult time.” Service providers will be able to choose from a range of monitoring and alert services available on the market, many of which have indicated an ability to expand their operations during the COVID-19 crisis. Minister Colbeck has also indicated that the Federal Government would continue to contribute to the South Australian Government’s Personal Alarm Rebate Scheme, which is already
available to support older Australians living in South Australia. The Morrison Government has also announced welfare checks for people who have suspended their home support packages, and a $10 million funding injection for the Community Visitors Scheme for aged care. In addition, senior Australians, their families and carers can now call a dedicated free call support line aimed at supporting the mental health of those impacted by COVID-19, 1800 171 866.
