Struggle meals are becoming common as Australians face rising living costs. Learn how to manage a tight food budget without compromising on health.
In a time of growing living costs, managing a tight food budget has become a common pain for many Australians. The term “struggle meals” has surfaced, referring to low-cost, often nutritionally lacking food options that individuals or families turn to when finances are stretched.
While these meals may keep hunger at bay, they can come at a significant cost to health. This article explores the dangers of relying on struggle meals, why so many Aussies are turning to them, and provides practical tips to maintain a balanced diet while managing food budgets in Australia.
What Are Struggle Meals?
“Struggle meals” are inexpensive meals that often rely on highly processed or instant foods. While they can be quick and easy to prepare, they typically lack essential nutrients needed for good health. Food such as instant noodles, frozen pizzas, or budget frozen dinners might satisfy hunger, but they are often high in sodium, unhealthy fats, and lack the vitamins and minerals our bodies need.
For Australians facing financial hardships, struggle meals may seem like a necessary compromise. Rising costs of groceries, rent, and utilities have forced many to make tough decisions about where to cut corners, and food is often the first to suffer.
Why Are Struggle Meals Common in Australia?
The Consumer Sentiment Tracker of comparison site Finder for July/August 2024 revealed a disturbing pivot towards struggle meals to get by, collating responses from 1,049 people. The data revealed that 46 per cent of the respondents – equal to 9.5 million people – had problems with pooling enough grocery money to last the whole week. Twenty per cent said that because of limited budgets, they only made do with fewer groceries while another 14 per cent applied some creativity with their meals.
On the budget aspect for August 2024, Finder evaluators found that the average Aussie household’s grocery expenses topped $190 per week, but that number rose to $251 if the household had at least one child under 18 years old.
It’s the food choices that become a problem – and Finder found that 62 per cent of Australians had common go-to food options when needing a struggle meal. When polled by the types of food people had to buy as a struggle meal, instant noodles and leftovers were the most prominent options tying at 17 per cent, with toast (12 per cent), and breakfast cereal (five per cent) completing the podium. Plain noodles and rice were at four per cent each.
This trend reflects a growing number of Australians who are being forced to sacrifice health for affordability, leading to long-term consequences such as malnutrition and diet-related illnesses.
Commenting on the survey results, Finder money expert Rebecca Pike said the challenges of families being able to eat well under a tight budget were becoming deceptively close to that of university students with their allowances dangerously low. In some cases, a family might be forced to switch supermarkets that offer more affordable prices for their shopping list.
Managing Food Budgets During a Cost-of-Living Crisis
Managing food costs while maintaining a healthy diet can be challenging, but not impossible. With some planning and smart choices, it’s possible to stretch a limited budget without compromising on nutrition. Below are some practical tips for managing a food budget effectively:
Plan Your Meals
Meal planning is one of the most effective ways to stick to a food budget. By planning out meals for the week, you can avoid impulse purchases and ensure you are using ingredients efficiently. Sticking to a grocery list based on your meal plan can help you stay on track.
Buy In-Season Produce
Fresh fruit and vegetables are light on the budget if they are sold in-season, as it is usually cheaper and fresher. Frozen fruits and vegetables can also be a more affordable option and are just as nutritious as fresh produce. Pike said the meal planning must account for what produce are at hand.
Cook in Bulk
Cooking larger portions and freezing leftovers is a great way to save both time and money. Bulk cooking allows you to buy ingredients in larger quantities, which is often more cost-effective. Dishes like soups, stews, and casseroles are perfect for bulk cooking and can be reheated for quick meals throughout the week. However, to prevent spoilage, any reheated food must be consumed immediately.
Use Budget-Friendly Proteins
Protein is a vital element of a meal but the sources can be expensive, especially choice cuts of meat. Consider using cheaper protein sources such as beans, lentils, and eggs. These alternatives are not only affordable but also packed with nutrients. Canned tuna, chickpeas, and tofu are other excellent low-cost options.
Reduce Food Waste
Australians waste over 7.6 million tonnes of food each year, according to government reports. Reducing food waste can significantly help manage your food budget. Be mindful of portion sizes and use up leftovers creatively to minimise waste.
Embrace Finance Apps
Finance apps in Australia, like 2 Ezi, allow you to monitor your expenses and set budget limits for different categories, including groceries. These tools provide visibility into your spending habits and help you identify areas where you can cut back without sacrificing the essentials.
The Health Impact of Struggle Meals
While struggle meals can seem like a temporary solution to financial stress, the long-term impact on health cannot be ignored. Many struggle meals are highly processed and contain excessive amounts of salt, sugar, and unhealthy fats.
According to the Australian Dietary Guidelines, a balanced diet should include a variety of vegetables, fruits, whole grains, lean proteins, and healthy fats to support optimal health.
Frequent consumption of struggle meals can lead to nutritional deficiencies, particularly in vitamins A, C, D, calcium, and iron. These deficiencies increase the risk of developing chronic diseases such as heart disease, diabetes, and obesity.
The high sodium content in instant meals, for example, has been linked to high blood pressure, a significant risk factor for cardiovascular disease. Take for example, a 151-gram pack of Ichiran Tonkotsu Ramen – World Food Facts’ analysis of the nutrition label reveals that it packs 3,068 milligrams of sodium, equal to 133 per cent of daily values based on a 2,000-calorie diet.
Simple Ways to Eat Healthily on a Budget
Adopting healthier eating habits while on a budget doesn’t have to be complicated. Here are some simple ways to make your food dollars go further while still meeting nutritional needs:
Stick to Whole Foods
Processed foods may seem cheaper, but whole foods such as fruits, vegetables, grains, and legumes provide more nutritional value for the same price or less. Buying whole grains like brown rice and oats in bulk can be more economical in the long run compared to pre-packaged processed options.
Shop at Local Markets
Local farmers’ markets often offer fresh produce at lower prices than supermarkets. In addition, shopping locally supports Australian farmers and reduces your carbon footprint.
Choose Cheaper Cuts of Meat
If meat is a staple in your diet, opt for cheaper cuts such as chicken thighs or beef chuck. These cuts can be just as flavourful and nutritious as more expensive options, especially when slow-cooked or roasted.
Grow Your Own Food
If space allows, growing your own vegetables and herbs can save you money in the long run. Items like tomatoes, lettuce, and herbs are relatively easy to grow and require minimal space.
Conclusion
While many Australians are feeling the squeeze from rising living costs, it is crucial to avoid relying on struggle meals as a long-term solution. By adopting smarter shopping habits, embracing budgeting tools, and focusing on whole, unprocessed foods, it’s possible to manage a tight food budget while still maintaining good health. The Australian Dietary Guidelines offer a blueprint for building a healthy diet, even when funds are limited, ensuring that you get the most out of your food dollars.
DISCLAIMER: This article is for informational purposes only and is not meant to replace financial advice. The information listed is based on the most accurate data at time of writing. 2 Ezi is not affiliated with any comparison portal and does not mean to disparage any food product mentioned. Please consult your GP and a nutrition and dietetics practitioner.
