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Make healthy food on a budget by shopping around, comparing prices and stocking up on staple items. A disability or NDIS Support Worker can help you to plan your meals, shop for ingredients and put them away, and support you to cook your favourite meals at home.

Preparing food at home doesn't have to be overwhelming. Just Better Care Support Workers can help you every step of the way to make sure you can eat healthy meals within your budget.

Eating well doesn't have to be expensive. Making food at home is often cheaper and better for you than packaged or takeaway foods. Just Better Care disability support services include meal preparation to help people stay independent at home. A disability or NDIS Support Worker can help you to make a meal plan, work out what ingredients you need, go shopping, and even cook with you.

How to eat healthy on a budget

Eating five servings of vegetables and two servings of fruit each day gives us more energy, helps maintain a healthy weight and reduces our risk of cancer. Research from the University of South Australia shows that following a Mediterranean diet can also save a family of four at least $28 a week compared with the typical Western diet.

Follow these tips to eat healthily on a budget:

  • Plan your meals ahead of time to save both time and money
  • Cook at home rather than relying on processed packaged foods or takeaway
  • Look at spending most of your food budget on the five food groups
  • Eat everyday staples like oats, tinned beans and brown rice. It's healthy and affordable
  • Buy frozen fruit and vegetables
  • Bulk out meals with cheaper ingredients like lentils in a spaghetti bolognese, or extra root vegetables in stews or soups

How to shop for food on a budget

Make the most of specials and discounts

  • Check end-of-day specials on items nearing their use-by date like bread, which can be frozen and used later
  • Stock up on staple ingredients like canned lentils, oats, rice, pasta, seeds and nuts when on special
  • Choose cheaper supermarket own-brand products for basic items like flour, rice and tinned tomatoes
  • Use supermarket catalogues and online shopping sites to find specials and cut your grocery bill

Buy in season

Browse the fruit and vegetable aisles to see what's cheaper. It's often a good sign that something is in season, like broccoli and oranges in winter, or berries and tomatoes in summer. It will taste better and often keep longer. Check out farmers' markets or local fruit and vegetable shops for seasonal produce that is fresh and affordable. If something you love isn't in season, frozen is just as nutritious.

Shop around

Visit different supermarkets to find the best prices. Look at the unit price — the price per 100g or per litre — to accurately compare products of different sizes. Buying larger pack sizes for items you use regularly often works out cheaper per unit, and loyalty program deals or price-match guarantees can offer additional savings.

How Support Workers can help you eat well on a budget

A Just Better Care disability or NDIS Support Worker can work with you to do the things you want and need to do, including planning and preparing your meals. Our professional Support Workers can assist you to prepare balanced meals to suit your tastes, using your preferred ingredients and recipes.

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Meal planning

Thinking about what meals you're going to make for the week ahead makes it less tempting to get takeaway. Your Support Worker can help you put together a plan of your favourite meals and write out a shopping list to get all the ingredients you need.

Shop for ingredients

Support Workers can go with you when you do your shopping — in the stores or driving you there. If going to the shops isn't an option, your Support Worker can help you place an online order for delivery or in-store pickup. Once you get your ingredients, a Support Worker can help you put your shopping away too.

Help with cooking and eating

If you need help cooking or eating meals, a Support Worker can help you by:

  • Meal prepping: cutting up ingredients and cooking meals
  • Batch cooking larger quantities so you can freeze and reheat later
  • Physical support with eating and drinking
  • Assisting with PEG feeds (by trained Support Workers only)

Did you know? Making food at home is often cheaper and better for you than packaged or takeaway foods. Your Support Worker can help you find recipes for balanced meals that are both nutritious and budget-friendly.

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Frequently asked questions

What is meal planning?

Thinking ahead and planning meals and snacks can help ensure that what you eat is healthy and stays within your budget. Planning helps manage your budget and makes shopping easier. Look through what you have already and use what you have so you don't double up at the shops.

What are some healthy and cheap meal ideas?

In winter, you might like to try warming, nutritious meals like stews and soups that use lots of vegetables. Your Support Worker can help you find recipes for balanced meals that you might like to try.

What other in-home support is there for adults living with disability?

Just Better Care understands that no two people are the same. That's why we take the time to build a support plan around you, matching you with qualified, compassionate Support Workers who understand your needs and share your values. From social outings and transport to complex care at home, our disability support services are designed to promote independence, confidence and connection.

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From shopping to cooking, a Just Better Care Support Worker can help you prepare your favourite meals.

Contact your Just Better Care team

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