We are what we eat. One of my favourite sayings is you cant out train a poor diet. In fact the more we exercise the more nutrients our bodies demand. Start looking at junk food for what it really is. Its refined sugar, salt and saturated fat cleverly disguised as food. Its not cheap really, because the long term health effects will be expensive.

It just takes a little planning to eat well on a small budget. The first step is to organise your pantry and kitchen. Then sit down and plan some healthy quick meals for the week.

Here are some tips for saving money:

Processed, pre-prepared and ready-to-eat foods are more expensive than buying the basics and preparing a meal yourself. Keep a collection of quick and easy recipes that you can make from basic ingredients.

Choose generic brands (e.g. Basics, No Frills, Pams, Home Brand) when shopping for food staples such as rice, pasta, cheese, bread and tinned goods. They can be significantly cheaper (on some items up to 60-70% cheaper).

Fish and meat are important sources of protein which not only help you to feel full, but also help build and maintain muscle. As meats are usually the most expensive food item, opt for less expensive protein sources such as peanut butter, dried beans, eggs, and canned tuna.

Visit your local butcher to buy your meat and chicken. Prices can be significantly lower than supermarkets, particularly on weekly specials.

Purchase cheaper cuts of meat and marinate them or cook them at a lower temperature for longer to tenderise them.

Trim back on meat by bulking-up meals with nutritious vegetables and adding them combined into soups, stews, casseroles, and pasta sauces.

Buy regular mince instead of lean mince and drain the extra fat after cooking.

Use canned fish for sandwiches, casseroles and salads. Large cans of generic brands are the cheapest options.

Kidney beans are low in fat and high in fibre. They provide a cheap and healthy protein alternative to meat. Experiment with new recipes using kidney beans. Including two meatless meals a week will help ease the budget.

Buy fruit and vegetables that are in season to get the cheapest prices. Visit your local produce dealer and buy staples such as onions, potatoes, apples and oranges by the bag for the best deals.

Apples and oranges are usually low cost fruits. Use these fruits as snacks.

Cabbage and carrots are usually low cost vegetables. Try making a coleslaw with shredded cabbage and grated carrot as an alternative to a salad with dinner.

Avoid buying bagged, pre-washed lettuce, salad and ready-chopped vegetables. You pay more for less!

Make extra quantities of dinner you can use left-overs for a quick and healthy lunch.