The cost of living crisis is affecting the way we spend our money. For many, this means cutting back on their budget for their weekly supermarket run.
One victim may be fresh fruits and vegetables. data Australian Bureau of Statistics Australians consumed less fruit and vegetables in 2022-23 than the previous year, according to (ABS).
The cost of living is likely to make already existing problems worse. Australians as a whole do not eat enough fruit and vegetables. Australian Dietary Guidelines It is recommended that people over 9 years of age should consume it. two fruit and five Provide vegetables daily for optimal health.
But in 2022 ABS reported Only 4% of Australians meet recommendations for fruit and vegetable intake.
Fruits and vegetables are very important for a healthy, balanced diet and provide a variety of nutrients. vitamin It also contains minerals and fiber.
If you currently can’t afford to buy a lot of fresh produce, there are other ways to still enjoy the benefits of these food groups. You can also increase your fruit and vegetable intake.
Frozen
Fresh produce is often touted as being the most nutritious (think of the old adage, “Fresh is best”). However, this is not necessarily true.
Nutrients can decrease during transit from the paddock to the kitchen and while produce is stored in the refrigerator. Frozen vegetables may actually be higher in some nutrients, including: Vitamin C and E This is because it is quickly frozen just before harvest. Changes in transport and storage may have some impact on this.
sparkling water Calcium, iron and magnesium remain at similar levels in frozen produce compared to fresh produce.
Another advantage of frozen vegetables and fruits is that they reduce food waste because you can only use what you need at the time.
In addition to buying frozen fruits and vegetables from the supermarket, you can freeze your own produce at home if you have an oversupply from your garden or produce is cheaper.
all quick whitening It can improve the safety and quality of produce before freezing. This is when food is briefly immersed in boiling water or steamed for a short period of time.
Frozen vegetables are not suitable for salads, but can be baked or steamed and used in soups, stews, casseroles, curries, pies, and quiche. Frozen fruit can be added to breakfast dishes (with cereal or yogurt) or used in fruit pies and cakes.
drunk
Likewise, canned vegetables and fruits often provide a cheaper alternative to fresh produce. It is also very convenient to carry around. that much canning process Because it is a preservation technology, there is no need to add additional preservatives such as salt.
The content of heat-sensitive nutrients decreases due to the cooking process. such as vitamin C slightly reduced compared to fresh produce. If you use canned vegetables in hot dishes, you can reduce nutritional loss by adding them later in the cooking process.
To minimize waste, you can freeze what you don’t need.
Fermentation retains most of the vitamins and minerals in fresh vegetables. However, fermentation can also improve the nutritional profile of foods by creating new nutrients and revitalizing existing ones. more easily absorbed.
Additionally, fermented foods contain probiotics that are beneficial to our bodies. intestinal microorganisms.
5 Additional Tips to Solve New Problems
Although they are good substitutes for fresh produce like canned or frozen fruits and vegetables, if you’re on a tight budget and want to add more fresh produce to your diet, try these tips:
1. Buy according to the season
Following the principle of supply and demand, buying local seasonal vegetables and fruits is always cheaper than importing them in season from other countries.
2. Don’t avoid unsightly fruits and vegetables
Most supermarkets now sell “ugly” fruits and vegetables that are not physically perfect in any way. This has no effect on nutrient levels or taste.
3. Reduce waste
On average, Australian households throw away waste. AU$2,000~$2,500 Food worth eating every year. Fruits, vegetables, and bagged salads are the staples. 3 of the top 5 foods Abandoned in our house.
Therefore, properly managing your fresh produce can help you save money. environment).
To minimize waste, plan your meals and shopping in advance. And if you don’t think you can eat the fruits and vegetables you have before they spoil, freeze them.
4. Exchange and share
If people have more than they need, there are many websites and apps that offer the opportunity to exchange or even pick up fresh produce for free. part Local councils also encourage They do swaps on their website, so look around and see what you can find in your area.
5. Gardening
No matter how small your garden is, you can do this at any time. plant produce in pots. Herbs, rocket, cherry tomatoes, peppers, and strawberries all grow well. In the long run, this will offset some of the costs of fresh produce.
Moreover, when you put in the effort to grow your own produce, Less likely to waste.
Evangeline ManziorisNutrition and Food Science Program Director, Certified Practical Dietitian; University of South Australia
This article is republished from: conversation Under Creative Commons License. read original article.
