Cost-conscious grocery shoppers have been told which supermarket habits to change to lower their weekly grocery bills. While food prices are currently rising at their slowest rate in nearly two years, inflation remains above the Bank of England's 2% target. Research from consumer group Which? recently revealed that overall grocery inflation increased from 2.4% in May to 2.6% in June, marking the first monthly increase since May last year. Meanwhile, some of the items that have seen the steepest increase include fish, chocolate, fresh fruit and vegetables. Researcher Worldpanel by Numerator said on Tuesday that the average 12-month household grocery spend was up £156 on the same period last year, something Fraser McKevitt, head of retail and consumer insight, called a "reminder that even as the rate of inflation cools, the cumulative cost of the weekly shop keeps climbing".
Swapping chicken and beef for tinned foods
Chicken and beef have become default sources of protein for British shoppers thinking about their meals for the week, says Andrew Gosselin, CPA at Save My Cent. But there are many cheaper options that are great sources of this vital macronutrient. He said that lentils, beans, eggs, canned tuna, canned salmon, tofu, and plain Greek yoghurt "often deliver far more meals" per penny you are spending. "Dry lentils are especially useful because they cook quickly, don’t require soaking, and can stretch to minced meat in tacos, pasta sauces, chilli, or shepherd’s pie," he said. Meanwhile, Brenda Heather, a nutrition and health writer and Senior Contributor at Meo Nutrition, said: "One of the simplest ways to cut spending is to replace some chicken and beef meals with cheaper sources of protein. These include eggs, tinned beans, lentils and chickpeas."
Swapping fresh vegetables for fermented ones
According to a dietitian, eating fermented foods like Kimchi provides nutrients you get from fresh vegetables, such as fibre, at a fraction of the cost. That is simply because it lasts longer than fresh vegetables, which spoil if not used promptly. "Fresh vegetables like lettuce, cucumbers, or salad greens spoil quickly, often within a few days," says Dr Sarah Schenker, Registered Dietitian and Nutritionist. "Kimchi, on the other hand, is fermented, so it can last for at least two weeks in the fridge. That means less food waste and fewer trips to the supermarket." Try serving a small portion of kimchi instead of a side salad with rice, grilled chicken, tofu, or fish. Or use fresh garlic and dill pickles instead of sliced cucumber. You can add kimchi to sandwiches, burgers, or wraps for a crunchy, tangy side, and instead of coleslaw, use kimchi as a side for your barbecue grilled meats.
Swapping fresh fish for tinned tuna and sardines
There is a common misconception that more expensive, refrigerated fish is always a healthier choice than tinned fish, but that is not necessarily the case. Ann Garry, Director of Nutrition Training and CEO of Health Coaches Academy, revealed that fish products such as tinned sardines, mackerel and salmon are "rich in omega-3s, which support brain and heart health, as well as vitamin D, iodine and calcium". Tuna is lower in omega-3s, she says, but still provides plenty of protein and minerals.
Swapping fresh for frozen
Nomad Foods’ new Frozen in Focus report revealed that food waste is costing the average UK family up to £539 a year, and has urged people to swap to frozen food as much as possible. There is a common misconception that frozen vegetables are not as healthy as fresh ones, but this isn't the case. In fact, having frozen vegetables in the freezer means you have a consistent supply of fibre, rather than having occasional bursts of a fridge full of vegetables that need to be used before they expire. The report also revealed that, among households, food waste is mostly seen as an environmental issue, with few people realising just how much money they are wasting every year. "Consumer perception continues to lag behind the reality, with many households still defaulting to fresh as the benchmark for nutrition across most categories," the report concludes.
Swapping cereal for oats
Oats can be purchased for as little as 85p at the UK's cheapest supermarket, Aldi, while cereals typically cost much more. Cereals can be cost-effective, but choosing oats makes things even cheaper. Andrew Gosselin, CPA at Save My Cent, recommends ditching branded cereals and swapping to oats if you don't already. "Oats are cheaper, more filling, and can be made sweet or savoury," he said. Superintendent Pharmacist at Pharmica, Ana Carolina Goncalves, also championed the power of affordable oats. "Plain porridge oats are one of the best-value options in any supermarket, filling and a good source of fibre."
Swapping brands for own-label products
Supermarkets have carried out noticeable pushes in their own-brand ranges in recent years. M&S, for example, has championed its Remarkable Value range, adding more everyday staples to it to position itself as a go-to for budget-friendly weekly shopping. A misconception among some shoppers is still present, with many believing that well-known brand names are often better than own-label versions in supermarkets. But those looking for quality shouldn't default to more expensive brand names. In fact, the Daily Express's own taste tests have found that own-brand products are often tastier and much cheaper than the more well-known brands. However, attitudes are changing. Research from Choose British Peas revealed that 22 million Brits are ditching branded items for supermarket-own alternatives. Brenda Heather, Nutrition Expert, told the Express: "Basic items such as oats, pasta, rice, flour, tinned tomatoes, frozen vegetables and beans may offer similar quality at a lower price."
Swapping sauces for ingredients
Jars of sauces certainly make cooking at home more convenient, but it is easy to make your own sauces with basic ingredients that can be used in a variety of ways. Essentials like soy sauce, spices, tinned tomatoes and coconut milk are all good, cheap staples you can have in your cupboard to make things like marinades, pasta sauces, curries, and so much more. "Swap jarred sauces for base ingredients: tinned tomatoes, onions, garlic, vinegar, soy sauce, stock cubes, lemon juice, chilli flakes, curry powder, or smoked paprika," Gosselin said. "These create flavour across many meals instead of one bottle serving one purpose."
