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to a National Consumer Agency Survey one third of what we buy is thrown in the bin, half of which is still edible!  In money terms this amounts to €1300 -  there are two ways of looking at this figure.  Firstly, what would happen if the new budget introduced a new household charge of €1300 per year? Riots?  Joe Duffy- mania?  Or secondly, how would you like to be handed €1300 every year as a reward for being more savvy in the supermarket, less wasteful and more health conscious.  Here are some ideas on how small changes in the kitchen may lead to more change in your pocket!
Shopping Lists - taking time to plan meals and write a shopping list can save you time and money in the long run.  Meal-planning gives you an opportunity to build a menu around your family's health needs and ensure you buy real food that will nourish your family, rather than spend money on dead, chemical-laden food that will ultimately affect your health.  Meals do not need to be complicated and you can also give yourself a day off from cooking by preparing at least one dinner per week that will do two days.
Fruit and Vegetables:  The most perishable foods in your shopping basket deserves careful planning to avoid waste and to optimize their health benefits.  For most adults and older children - aim to eat 2 -3 portions of fresh fruit and 5-7 portions of vegetables daily.  When shopping, use this as a guide so you buy enough but not too much.  Vegetables such as potatoes, sweet potatoes, butternut squash and onions can be stored in a dry, cool place and have a longer shelf life.  Leafy greens, broccoli, cauliflower and tomatoes last longer in the fridge. Do not store fruit and vegetables in the same compartment in the fridge as a natural-occuring gas called ethylene can build up and cause spoilage to nearby fresh produce.  Remove plastic wrappers from fruit and veg when storing as a sweaty bag will shorten the life of your fresh goodies.  Most fruit do better out of the fridge, with the exception of soft berries, grapes and plums.  The visible presence of a large bowl of fresh fruit is more appealing and is more likely to be eaten.  Fruit can be expensive but if used instead of unhealthy junk food snacks, you will save in the long run and benefit from the extra vitamins, minerals and enzymes they contain.  Soups and stews with plenty vegetables can help meet ideal veg intake as well as helping to reduce waste.  For fruit that needs to be used up quickly - smoothies, fruit salads and compotes will ensure that you have no waste at the end of the week.
Meat, Fish and Poultry:  Shop around for good, local produce.  Many of the independent butchers will have offers on certain cuts of meat, which can be used immediately or often, frozen for later use.  For most of us, a meat portion no bigger than the size of the palm of your hand is adequate for protein needs and the health benefits associated with eating meat. The regular consumption of more than this amount can often have more negative results than good on your long-term health.  Make meat go further by adding plenty vegetables, beans and pulses to stews, casseroles and homemade Italian or Asian dishes.  Processed meats such as sausages, frankfurters, deli ham, chicken nuggets etc are killing us.  There is undeniable evidence that preservatives and additives used in processed meat products greatly increase your risk of bowel and stomach cancer.   Ideally, we should consume fish at least twice per week.  Buying fish from your local fish monger will ensure freshness and longevity as well as providing invaluable advice about cooking and recipe ideas.  Homemade fish dishes are easy and quick to prepare and ensure you are getting good quality fish without paying more for the added nasties often found in the frozen, prepared varieties.
Breads, Grains and Cereals:  In Ireland, bread has replaced the potato as our main food staple.  However, most of the bread eaten in this country is white, sliced pan.  Although it's cheaper, white commercial bread offers no real nutrition and leaves us hungry and wanting more.  You can save money by buying good quality wholemeal bread, cereal, grains and pasta as they fill you up and leave you feeling satisfied for longer.  Regular home-baking can provide your family with delicious breads and sweet treats without giving them all the health problems associated with the over-dependence of chemical-laden fake food such as white bread, commercial cakes, biscuits and cereals.
Examine your shopping habits. Whether it is the national budget or a household budget - careful planning is key!  Shopping wisely with health in mind will see you and your family through these tough economic times but more importantly, will put flavour, colour and great health back on the table!

Irene Ní Fhlannúra is a nutritional therapist based at Slí Na Sláinte Health & Wellness Clinic, Dingle
086 1662562 - Website: www.slinaslainte.com 
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