Table 1: Selected examples of food purchasing options

Table 1: Selected examples of food purchasing options

Example: a family or household of four adults with a total of R20 to spend on food per day
[portion sizes indicated per person; the prices are for the whole family - 4 persons (cost per portion times 4)]


FOOD CHOICES	Buying in a hurry	Better value for money			Even better choices			Comments
Breakfast:	No food	Matabella	30g dry	R1.48	Mealie meal	25g dry	R0.22	Mealie meal is the cheapest porridge available in South Africa. Milk powder is cheaper than fresh milk and with proper meal planning 2 cups of milk can be included.
		Milk (fresh)	250ml	R3.59	Skim Milk (powder)-2 cups each	50g dry	R5.70
		Sugar	12g	R0.20	Sugar	12g	R0.20
Lunch:	No food	White bread	2 slices	R1.24	Brown bread	4 slices	R2.20	Brown bread is cheaper than white bread and with proper meal planning an extra 2 slices can be included daily. Brick margarine is also cheaper than tub margarine.§ More food and a wider variety can be provided with proper planning of your budget.
		Margarine (tub)	10g	R0.48	Margarine (brick)	20g	R0.40
					Baked beans	137g	R1.99
					Banana	70g	R1.20
Supper:	4 x steak and kidney pies TOTAL COST R20.00	Stewing lamb	100g	R8.39	Soya mince	30g dry	R2.61	More food and a wider variety can be provided with proper planning of your budget.
		Potato	60g cooked	R0.83	Onion	20g cooked	R0.23
		Rice	70g cooked	R0.66	Potato	60g cooked	R0.83
		Broccoli	65g boiled	R2.68	Samp	30g dry	R0.31
		Sunflower oil	10ml	R0.17	Cabbage	65g cooked	R0.61
		TOTAL COST R19.72			Butternut	65g cooked	R1.12
					Tomato	60g raw	R1.68
					Sunflower oil	10ml	R0.17
					TOTAL COST R19.47
Nutritional analysis:	<67% of RDA for almost all micronutrients. % energy provided by total-, mono-unsaturated and saturated- fat is too high.	Provides only 38% of RDA of energy.§ Low in fibre.§ <67% of the RDA for most micronutrients. % energy provided by total-, poly-unsaturated- and saturated fat is too high.			Energy provided is still insufficient, but the energy distribution is preferable; most micronutrients are provided in sufficient amounts; fibre intake is adequate.			By buying selectively, one can afford a greater variety of foods and consume a diet adequate in most nutrients.

The cost of cooking is not included in the above prices.

Last updated:
10-Feb-2006

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