Going to the supermarket for "four things" and getting scared when hearing the amount in the box is unfortunately our daily bread.

The price of the shopping basket has skyrocketed - around 15%, according to the OCU

for various reasons.

Among them, the decline in the production of some crops due to the weather and, especially, the war between Russia and Ukraine.

The conflict has directly caused a drop in the production of some products of which these countries are the main exporters (such as cereals).

On the other hand, indirectly, the conflict has generated an increase in the price of food due to the rise in electricity or gasoline.

What can we do to make our purchase cheaper?

Within the battery of measures that we can implement, the

trending topic

in recent weeks from various sectors consists of proposing a price adjustment or preparing "cheap shopping lists".

These are undoubtedly actions that can help but we must not forget that, in addition to what we put in the shopping cart, we must also look at how much and how.

It is estimated that globally, about a third of the food produced is wasted.

In the EU the latest estimate reveals that 70% of food waste arises in the domestic, catering and retail sectors.

Here are 10 keys to save in the shopping cart

1. Legumes.

Despite being the great forgotten, the ugly duckling of food, they are the healthiest, most sustainable and economical way to meet protein needs.

Both raw and canned, increasing the consumption of legumes may be the key to substantially lowering the price of the shopping basket.

There is no food that gives more for less.

2. Eggs.

They provide the highest quality protein, being cheap and extremely versatile (with the advantage that they are also very good and almost always appealing).

Let's forget the old beliefs that you should not eat more than three eggs a week.

If the culinary technique is adequate (and we do not accompany them with friends like bacon) there is no problem in consuming them daily.

3. Frozen vegetables.

The deep-frozen vegetables that we can find in the supermarket are nutritionally not so different from the fresh ones and they are significantly cheaper.

There is no doubt that from an organoleptic point of view a good fresh will always be a good fresh, but frozen vegetables are also a great option.

4. Frozen fish.

In the same way as in the previous point, frozen fish is a good alternative that preserves the nutritional properties of the product.

There are also intrinsically cheaper fish species.

For example, within blue fish, horse mackerel, anchovies, sardines, mackerel, pomfret, within white fish blue whiting or whiting, cephalopods such as squid or molluscs such as mussels.

5. Canned fish.

They are a good wardrobe staple with a long expiration date.

Important!

When choosing preserves, check the amount of salt on the label, since above 1.25% salt a product is considered "high in salt".

6. Local and seasonal product.

The price difference can be great and, in addition, it is the most responsible way of feeding ourselves with the planet.

7. White mark.

Luckily, we now have high-quality private label options in many supermarkets.

A group of foods where we can save directly by opting for the private label is in dairy products.

8. Planning.

Preparing the shopping list before going to the supermarket having previously assessed what foods we still have at home is essential.

And of course, having the weekly menu hanging on the fridge, although it is not essential, is an honor roll.

9. Proper preservation of food

.

Once at home, knowing basic guidelines on how to organize the fridge, which foods should be kept inside and outside of it or which should never be stored together is key to extending its useful life, avoiding food waste and not having to "replenish" with so much frequency.

10. The leftovers, our great allies.

You don't have to be a Michelin star.

With a little imagination and basic notions in the kitchen, having resources to give dishes a second life is the most economical way to lower the price of the next shopping cart.

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  • Apothecary Garcia