Some handy swaps can save Irish shoppers a lot of cash
Stock image of a supermarket
Budget-minded grocery shoppers have been advised which supermarket practices to alter to reduce their weekly food bills during the ongoing cost of living crisis.
While the current rate of food inflation in Ireland has slowed to 0.6% annually, experts are warning of a potential spike as we move into Autumn and Winter.
In Ireland, the average household spend on groceries has increased to €381, according to the Central Statistics Office.
Some of the most popular items in the supermarkets have increased by the most in the past 12 months, including beef, which has increased by an average of €1.01 to €2.34 per kg year-on-year.
Specialists from the worlds of health and finance suggest straightforward swaps at the supermarket can deliver substantial savings each week, but Irish shoppers simply need to understand which alternatives are effective.
Swapping chicken and beef for tinned foods
Chicken and beef have become standard sources of protein for shoppers planning their meals for the week, says Andrew Gosselin, CPA at Save My Cent. However, numerous more affordable options are excellent sources of this essential macronutrient.
He explained that lentils, beans, eggs, tinned tuna, tinned 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.
Pulses and legumes are a great source of protein (Image: Getty)
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, consuming fermented foods like Kimchi delivers nutrients you obtain from fresh vegetables, such as fibre, at a fraction of the price. That is purely because it keeps longer than fresh vegetables, which deteriorate if not consumed quickly.
“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’s a widespread misconception that pricier, chilled fish is invariably a healthier option than tinned varieties, but that’s not always accurate.
Tinned fish is cheaper than fresh fish and has a lot of important nutrients (Image: Getty)
Ann Garry, Director of Nutrition Training and CEO of Health Coaches Academy, explained 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”.
While tuna contains lower levels of omega-3s, she notes, it still delivers substantial protein and minerals.
Swapping fresh for frozen.
Food waste costs the average Irish household approximately €700 per year, according to the Environmental Protection Agency. Nomad Foods’ latest Frozen in Focus report has encouraged families to switch to frozen food where possible.
Frozen vegetables are a great way to reduce food waste (Image: Getty)
There’s a misconception that frozen vegetables aren’t as nutritious as fresh ones, but this simply isn’t true. In reality, keeping frozen vegetables in the freezer ensures you maintain a steady supply of fibre, rather than experiencing sporadic periods with a fridge packed full of vegetables that must be consumed before they go off.
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 in Irish supermarkets for as little as 75 cent in Tesco, 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 abandoning branded cereals and making the switch to oats if you haven’t already. “Oats are cheaper, more filling, and can be made sweet or savoury,” he said.
Superintendent Pharmacist at Pharmica, Ana Carolina Goncalves, also extolled the virtues of affordable oats. “Plain porridge oats are one of the best-value options in any supermarket, filling and a good source of fibre.”
Ditching brands in favour of own-label products.
It’s a long-known hack that supermarket own brands tend to be cheaper than the big label option.
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.
Jarred sauces undoubtedly make home cooking more straightforward, yet it’s surprisingly simple to prepare your own using basic store-cupboard ingredients that lend themselves to a wide variety of dishes.
Staples such as soy sauce, spices, tinned tomatoes and coconut milk are all affordable essentials you can keep in your cupboard to whip up marinades, pasta sauces, curries, and considerably more besides.
“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.”
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