Shopping and cooking for one Hunga pēperekōu e hoko ana, e tunu taratahi ana hoki

• Make a shopping list. Check your cupboards and fridge. Think ahead about the week's meals so you know what to buy.
• Organise your shopping list in the same way the supermarket is laid out. This will save you time and energy while shopping.
• Avoid busy shopping times. Shop when you know the supermarket is going to be quieter. Mondays and early mornings are often less busy. Some supermarkets offer a quiet hour. The quiet hour gives you a time to shop that is easy on the eyes and ears by reducing noise and other distractions in the store.
• Do not shop when you are hungry. Hungry people are more likely to buy unhealthy food and spend more money.
• Compare prices. Most supermarkets display unit prices (price per 100 g, 100 ml or item) on the bottom corner of the price ticket. Shopping online also gives you the unit price. These can help you work out which brand or size package is the cheapest. Bigger sizes do not always have the cheapest unit price.
• Buy the size that is right for you. If you only need small amounts of dry foods such as cereals, rice, dried fruit and nuts, it may be cheaper to buy them from the bulk bins. Foods from the bulk bins are usually cheaper, but not always.
• Check the best-before or use-by dates to make sure the food will not spoil before you can eat it.
• Ask the supermarket staff to help lift your groceries into your car, or ask if they do home delivery.
• Shop online for home delivery. There is likely to be a delivery charge.
• If you walk to the shops, take a shopping basket with wheels.
• Take a whānau member or friend to help with shopping and transport.

Having a good store of non-perishable foods and some frozen foods is a big help. It is useful if you cannot get to the shops because of bad weather or if you are unwell. You can create quick and nutritious meals with just a few basic items.

• Non-perishable foods will last a long time on the shelf, but it is a good idea to use and replace them occasionally.
• Use foods in the freezer within 2 to 3 months.

Dry food

Store dry foods in sealed, airtight containers to keep them fresh. You can make many meals out of basics like flour, rolled oats, rice and pasta.

Breakfast cereals

Choose high-fibre breakfast cereals such as Weet-Bix and wholegrain oats. Keep a selection of cereals on hand to make breakfast interesting.

Crackers

Top crackers with cheese, hummus, tomato, avocado, pickles or hard-boiled eggs for a quick snack.

Milk

Keep some powdered or long-life milk in case you run out of fresh milk. Once you have opened powdered milk, store it in an airtight container in the fridge. Fresh milk freezes well.

Canned food

You can turn canned food into quick, easy meals. Good examples are baked beans, spaghetti, creamed corn, fruit and soup.

Fish like tuna, salmon and sardines can also make quick, easy meals.

Spreads

Keep a supply of your favourite spreads for bread and toast, such as honey, jam, peanut butter and Marmite.

Frozen food

Keep a variety of frozen vegetables, ice cream, ready-prepared meals, crumbed fish, pies, bread rolls and sliced bread in the freezer.

High-energy drinks

High-energy drinks like Complan or Vitaplan can be useful when you do not feel like cooking or eating.

Oral nutrition supplements

Cook for the future

To save time and energy, prepare and cook more than you need for one meal. Chill or freeze the rest in meal-sized portions. Casseroles, stews, pies, soups and sauces freeze well. So do leftover canned foods, such as baked beans, spaghetti and creamed corn.

Store and reheat leftovers safely

Cover and place in the fridge or freezer within one hour. Reheat leftovers or frozen foods until piping hot. Never reheat leftovers more than once. Use refrigerated leftovers within 2 days. If in doubt, throw it out.

You do not always have to cook

If you do not feel like cooking, try a no-cook meal such as a sandwich and milky drink, or cold meat and salad.

Try to eat with others

If you live alone, sitting down to eat by yourself every day can be difficult. But there are ways to put the fun back into eating.

• Start with keeping your cupboards full of nutritious foods that you enjoy. 
• Studies show that when you eat with others, you eat better. 
• Sit down with some friends, whānau or neighbours and enjoy their company while you eat.

Make life easier with convenience foods

Keep a supply of convenience foods on hand. They may cost a little more, but you can use small quantities without waste. They will also make meal preparation easier. Convenience foods include:

• grated cheese, which can be stored in the fridge for a few days, or use it straight from the freezer, where it will keep for up to 4 months
• rindless bacon or ham
• salads or frozen, fresh or pre-cut vegetables
• heat-and-serve soups
• cooked chicken or meat
• ready-prepared dinners
• sauces, pastes or spreads in tubes or squeeze bottles, such as tomato paste, tomato sauce, mustard and mayonnaise
• minced flavourings in a jar, such as garlic, ginger, basil, coriander, red chilli and pesto.