Nutrition and Budget
Healthy food provides us with the ability to cope well with daily life and activities; it promotes a general sense of well-being and reduces the risk of health issues.
Shopping and cooking on a budget do not have to mean plain and bland foods or only buying the generic supermarket brands. Using a variety of foods for health and wellbeing can be achieved.
Other key messages include:
- To Achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs
- Enjoy a wide variety of nutritious food to meet your energy needs every day (from the five food groups: fruit, vegetables, grain, lean meats and poultry, milk and yoghurt)
- Limit intake of foods containing saturated fat, added salt, added sugars and alcohol
- Encourage, support and promote breastfeeding
- Care for your food, prepare and store it safely
- Be physically active
Based on material provided by the National Health and Medical Research Council
Healthy Meals on a Budget
Shopping on a budget and preparing healthy meals can be achieved with a little planning. This information will provide useful tips for, buying and preparing delicious healthy food on a budget, is not as hard as it may seem!
Important steps before travelling to your supermarket
- Plan your meals for the week
- If you cook a little more during the week, it can be stored in a safe container in the freezer
- Write a shopping list that helps you shop for your planned meals
- Shop at Community Food programs and Co-ops like Foodbank SA for more affordable groceries
Find out more about cooking on a budget in the Cooking Module.
Oral Health Information – Your Oral Health
Your oral health is important, this poster will help with ideas and tips, for managing your oral health, in a step-by-step approach (A4 Poster). Provided by SA Dental Service, SA Health, Government of South Australia.
Download Oral-Health-Information—Your-Oral-Health.pdf [528.59kb]
Recipe – Baked Potato
These recipes were developed by a group of volunteers from Foodbank and UnitingCare Wesley Bowden Community Foodies who worked alongside OPAL Charles Sturt. The recipes were designed to require only minimal cooking equipment – many can be produced using basic kitchenette facilities. They are easily adapted to use up whatever foods you have on hand from your fridge, pantry or garden.
Download Recipe—Baked-Potato.pdf [1,875.35kb]
- City of Playford Community Food Co-Op – At the Playford Food Co–ops our aim is to provide low-cost nutritional food products and grocery items at reasonable prices. We provide cost effective, nutritious food and meal choices, meal preparation and shopping advice and tasting sessions.
- Community Foodies Co-Op – SA Community Foodies is a South Australian nutrition program that aims to build the capacity of individuals and communities to make healthier food choices by training and supporting volunteer community members (‘Foodies’) to act as agents for change.
- Community Foodies Cookbook – Recipes from Community Foodies SA.
- Foodbank SA – Foodbank’s vision is to achieve a South Australia without hunger by collecting surplus, salvaged and donated food and grocery products from food producers, manufacturers, distributors and retailers and distributing it to charities and community groups to distribute to people in need.
- Healthy Food Guide Recipes – Discover healthy recipes and articles and gain some expert advice.
- Parents Helpline – The Parent Helpline is a telephone information service for parents in South Australia – 1300 364 100 .The Parent Helpline provides telephone information and support at any time 7 days a week. The helpline can assist with queries relating to child health, behaviour, nutrition and information for parents and about parenting.
- UnitingCare Wesley Bowden – Community Foodies – SA Community Foodies is a South Australian Nutrition program that aims to build the capacity of individuals and communities to make healthier food choices by training and supporting volunteer community members (“Foodies”) to act as agents for change.