Healthy Eating Guide for You and Your Family

A healthy eating guide and healthy food is often perceived as expensive and time consuming. But this healthy eating guide dispels the myth about the cost of healthy food and shows how easy it is to incorporate fruit and vegetables into your day.

LESS HEALTHY

PRE-MADE FOODS

PRICE/KG

HEALTHIER

SELF PREPARED FOODS

PRICE/KG
Savoury Crackers $9.97 Carrot, red capsicum, celery sticks $3.33
Potato crisps $19.90 Popping corn $3.00

Banana muffin

$12.00 Banana $4.72
Chocolate $17.90 Dried Sultanas $6.45
Chocolate chip cookies $10.49 Fruit snack pack         (in juice) $8.68
Meat pie $7.48 Corn on the cob $3.38
Rolled up fruit bar $25.80 Apple $4.29
Sausage roll $8.38 2 slices of wholegrain bread with tomato, lettuce, cucumber and carrot $4.06
Pastie $10.78 Small can of baked beans on 2 slices of wholegrain toast $5.76
Dim sim $7.51 Canned tomato soup $4.99

* costing calculated using average prices from a metropolitan and a regional supermarket (Feb 2009).

Healthy Eating Guide Tips:

Fruit and vegetable prices can fluctuate according to the seasons and other environmental factors, so try the following tips to get the best value for your money.

  • Buy seasonal produce, as it is generally fresher and more affordable.
  • Buy in bulk and split the cost between households or batch cook and freeze.
  • Swap expensive produce for lower cost alternatives including dried, frozen or canned fruits and vegetables.
  • Try growing your own fruit and vegetables. It is great for the whole family to get involved with.

Preparing you own meals and snacks is also a great cost saver.