healthy options for your pantry, or try tofu to keep in the fridge. Eggs or canned fish (such
as tuna or salmon) are also cheaper and easy to prepare.
• Cheaper cuts: Look for less expensive cuts of meat to use in stews, soups and casseroles. Cut off visible fat before cooking.
• Go for wholegrains: Brown rice, wholegrain pasta and rolled oats are budget-friendly
staples for healthy cooking. Swap white bread for a wholegrain loaf and freeze some of it.
• Snack smart: Go for a handful of unsalted nuts or a small plate of cut up fruit to curb
afternoon cravings. You could also buy popping corn and make homemade popcorn. It's
best to either have it plain (no added salt or butter) or flavour with other herbs and spices.
• Healthy hydration: Skip the aisle of sugary soft drinks and energy drinks and make water
the drink of choice. It’s healthy, hydrating and free.
Stay safe while shopping
• Good timing: Get groceries only when you need to and try to shop at quieter times to
avoid crowds. Organise your list by areas of the store to limit the time you spend there.
• Go the distance: Avoid close contact with other shoppers (keep at least 1.5 metres apart),
and only touch items you are going to purchase.
• Hand hygiene: Wash your hands with soap and water before going into store and take
along alcohol-based hand sanitiser. If possible, disinfect your shopping trolley with wipes.
• Contain coughs: Cover your coughs and sneezes with your elbow or a tissue and dispose
of tissues properly.
• Cards not cash: Use tap and pay if possible, to avoid handling cash.
• Keep it clean: Remember to clean and sanitise frequently used objects such as your keys
NB: Find out your risk of heart attack or stroke by using our Heart Age Calculator.