According to one of Australia’s health and wellness experts, Dr Vincent, Australia is facing a nutrition emergency.
“I am deeply concerned about the declining state of many people’s health. The reality is that with the cost of living soaring, many people can’t afford to buy fresh food and groceries and they are also having to cut back on essential nutritional supports such as supplements,” Dr Vincent said.
“Many Australians are facing difficult decisions, they are having to cut back on important foods such as fresh fruit and vegetables and lean meat because they need to pay their power bills and mortgage repayments.
“Many older Australians in particular, who rely on supplements to support joint pain and keep up their immunity to fight off colds and flu are also having to cut back on these essential life items.”
Dr Vincent is a highly respected health and wellness expert, clinical nutritionist, food scientist, antioxidant researcher and founder of Renovatio Bioscience, a well-known Australian company that makes skin care, supplements and pantry products from 100 per cent Australian apples. The products contain activated phenolics, the world’s most potent form of antioxidants capable of being rapidly absorbed by the body. The products are sold across Australia and overseas.
“There are some important food hacks that will help you to get the vitamins and nutrients you need without breaking the bank,” Dr Vincent said.
“The key is to shop wisely and understand which foods provide the most value from a nutritional point of view.”
Dr Vincent has outlined some top tips on how to eat well on a budget.
Plan your meals
“I know planning your meals is a no-brainer, but very few people actually do it and if they do, they don’t do it well. Plan your meals for the week and make a shopping list based on your plan. This helps you to avoid impulse buys and ensures you only purchase what you need,” Dr Vincent said.
Utilise leftovers
“Plan meals that can use leftovers from previous meals to minimise waste. This ensures that you squeeze every ounce out of the food you buy and prepare,” Dr Vincent said.
Buy in bulk
“Increase the role of whole grains and legumes in your diet. Purchase items like rice, oats, quinoa, lentils and beans in bulk. They are often cheaper per unit and have a long shelf life,” Dr Vincent said.
“Purchase nuts and seeds in larger quantities to get a better price per unit. Carrots are a cheap and nutrient-dense vegetable to include in your diet. Brown rice is also a fantastic, cheap food that can be bought in bulk. It provides fibre, vitamins and minerals.”
Stock up on dried foods such as pasta
“While both dried and fresh pasta are made from similar ingredients, dried pasta typically contains more fibre and has a lower moisture content compared to fresh pasta. As a result, dried pasta tends to be more shelf-stable and may offer slightly more nutritional benefits, particularly when it comes to fibre content. It is also very cheap and versatile. You can do a lot with pasta,” Dr Vincent said.
Opt for frozen and canned foods
“We are always told to eat fresh but the reality is that fresh food is very expensive at the moment. The good news is that frozen and canned foods do provide a lot of benefits,” Dr Vincent said.
“Frozen fruits and vegetables can be just as nutritious as fresh ones and are often cheaper. They also have a longer shelf life. When purchasing canned goods, look for no-salt-added or low-sodium options for canned vegetables and fruits packed in water or their own juice. Canned beans and tomatoes are versatile and inexpensive. Canned fish has many health benefits and is significantly cheaper than fresh seafood.”
Shop seasonally and locally
“Fruits and vegetables that are in season are usually less expensive and fresher. Many local markets or local produce stands can offer fresh produce at lower prices compared to supermarkets,” Dr Vincent said.
“Look for ugly produce. Picture-perfect fruit and vegetables are placed on shelves to garner the highest prices possible. Look for discount bins with ugly produce. They are just as good but don’t look as perfect.”
Avoid pre-made meals
“Preparing meals at home is usually more cost-effective than eating out or buying pre-made meals. It also allows you to control the ingredients and portion sizes. Cook larger portions and freeze leftovers for future meals. This saves time and money,” Dr Vincent said.
Opt for less expensive protein sources
“Shop for plant-based proteins such as beans, lentils, tofu and eggs. They are nutritious and generally less expensive than meat. Meat cuts like chicken thighs, drumsticks and ground turkey or beef are often more affordable. Slow-cooking these can make them tender and flavourful,” Dr Vincent said.
Minimise food waste
“Store your food well to extend its shelf life. Use the whole food to ensure you get value from the products. Use all parts of vegetables such as broccoli stems. These can be added to soup with other leftovers to create a wonderful meal full of goodness,” Dr Vincent said.
Buy generic brands
“Ditch brands where possible. Home brands often offer the same quality as name brands but at a lower cost,” Dr Vincent said.
Grow your own food
“Home-grown food is not only cost effective, it is healthy. Where possible, grow your own herbs, vegetables and fruits. Even a small herb garden on a windowsill can save money and provide fresh, flavourful additions to meals,” Dr Vincent said.
Supplement where needed
“The reality is that during times of financial hardship, people don’t eat as well as what they should. This can affect your long-term health. Find some money in your budget for vitamins and activated phenolics. Vitamins help to add crucial nutrients to your diet and activated phenolics support overall health and wellbeing at a cellular level which is important to help your body fight nasties when you are stressed, tired and not getting enough good nutritious food into your body,” Dr Vincent said.
About Dr Vincent
Dr Vincent founded Renovatio Bioscience in 2016 after making a groundbreaking discovery during his antioxidant research at the University of Newcastle. He developed a technique to extract potent antioxidants, known as ‘activated phenolics,’ from Australian apples using only water. This innovation addressed a scientific challenge that had puzzled researchers for decades. Dr Vincent patented his method and created a range of powerful health and wellness products, making these antioxidants easily accessible to the public.
