Eating on the cheap

Many Kiwis are in deep shock over the rapid rise in basic food costs. According to a report in the New Zealand Herald butter has jumped by 80.1% in price in a year, cheese 59.4% and fresh milk 21.5%. The latest news from Statistics New Zealand is that these price rises have made us cut our spending at the checkout.

There are many ways to cut you food spending without damaging your health. the number one tip that comes from the lips of budget advisers and food writers alike is to plan your meals.

The theory that by planning your meals, less of what you buy makes it to the rubbish bin, you go to the supermarket less often and don't make spur-of-the-moment purchases when you pop in to buy one missing ingredient.

However, not all food prices have gone up - some vegetables have actually gone down in price. So, by making subtle changes to your menus, it's possible to keep food costs down.

Also, buying cheaper food isn't necessarily always the only answer. Healthy Food Guide surveyed more than 2000 readers and found that around one-third of fresh fruit and vegetables bought are thrown out.

Tips to help you save at the checkout:

• Carry a list of prices on your PDA. This way you can double check if you think you've seen a bargain.
• Use your freezer. Freeze your leftovers instead of forgetting about them. You can even freeze cubes of wine, lemon juice, tomato pastes, pesto and most ingredients you but any usually waste half of.
• Make one meal into two by eking out the expensive components - such as meat - with more pasta, rice or vegetables.
• Extend your mince by adding cooked red lentils.
• Buy dried beans and chick peas.
• Get creative with salads by using cabbage and carrots, which are cheap instead of fancy lettuce and expensive rocket.

If you find yourself with leftover ingredients then do an online search for ideas on how to use them up.

One rule on the eating cheap is not trying to cook epicurean meals every night. Search for "budget recipes" online and you will be spoilt for choice.