We all know we should be eating more fruit and veggies, the Australian Dietary Guidelines recommend 5 serves of vegetables and 2 serves of fruit each day. But with the cost of living putting pressure on household budgets, it’s no surprise that early data from the 2025 Active Living Census shows people in the Loddon Campaspe region are struggling to meet those targets.
To find out how we can eat healthier without breaking the bank, we caught up with Chanel Relf, a qualified dietitian, who shared some smart, affordable ways to get more fruit and veg into your day.
Frozen fruit and vegetables
Frozen fruits and vegetables are a smart and nutritious choice for busy households. Because they’re picked at peak ripeness and quickly frozen, they retain much of their nutritional value with very little processing. Their biggest advantage is convenience, they’re pre-cut, ready to use, and can be stored for months without spoiling. This makes it easy to buy in bulk, reduce food waste, and enjoy seasonal produce all year round. Frozen options are also budget-friendly and ideal for quick meals or snacks.
Try using frozen fruit and vegetables in these recipes from the HLC healthy recipe hub:
- Blueberry Sorbet | Healthy Loddon Campaspe
- Cauliflower broccoli cheese | Healthy Loddon Campaspe
- Spinach and cheese muffins | Healthy Loddon Campaspe
Canned fruit and vegetables
Canned fruits and vegetables offer a reliable and accessible way to include more produce in your diet. They’re shelf-stable, don’t require refrigeration, and are ready to use straight from the tin – perfect for quick meals or when fresh options aren’t available. To make healthier choices, look for canned vegetables with no added salt and fruits packed in juice rather than syrup. With year-round availability and affordable pricing, canned produce is a practical addition to any pantry.
Try using canned fruit and vegetables in these recipes from the HLC healthy recipe hub:
- Healthy Mexican Salsa | Healthy Loddon Campaspe
- Honey and soy chicken stir-fry | Healthy Loddon Campaspe
- Muesli, fruit and yoghurt cups | Healthy Loddon Campaspe
Canned legumes and beans
Canned legumes and beans, like chickpeas, lentils, and kidney beans, are a versatile and economical way to boost the nutritional value of your meals. They’re rich in plant-based protein and fiber, making them ideal for vegetarian dishes or for stretching meals further, such as adding lentils to a meat-based bolognese. With a long shelf life and no prep required, they’re a convenient pantry staple that supports both health and budget-conscious cooking.
Try using canned legumes and beans in these recipes from the HLC healthy recipe hub:
- Lasagne - vegetarian | Healthy Loddon Campaspe
- Chickpea, Cauliflower & Pumpkin Curry | Healthy Loddon Campaspe
- Healthy baked potatoes | Healthy Loddon Campaspe
Eating well doesn’t have to be expensive or complicated. With options like frozen, canned, and shelf-stable fruit, vegetables and legumes, it’s easier than ever to get more fruit and veggies into your meals, even when money is tight. By making a few smart swaps and stocking up on budget-friendly staples, you can boost your nutrition without blowing the grocery budget.
For more tasty, affordable ideas, check out the full range of recipes on the HLC healthy recipe hub, your go-to for simple meals that make healthy eating doable every day.
