Free Budget Nutrition Guide
Evidence-based nutrition for Australians and New Zealanders on a real budget — covering every life stage, every common deficiency, and every meal type.
Budget Basics
The cheapest nutrient-dense foods in Australia. How to eat well for $7–12/day.
Nutrient Gaps
60% calcium, 48% zinc, 47% iron, 31% magnesium, 21% Vit D. Full food tables with costs.
Deficiency Symptoms
What falling short actually does — the 3-stage iron progression, Vit D and depression, DHA and postpartum.
Pre-Conception
Both partners need to prepare. Zinc for sperm, folate for neural tubes, DHA for brain. 6 months before.
Pregnancy Nutrition
Folate, iron, iodine and DHA needs — and the cheapest foods to meet them.
Kids & Toddlers
Iron for brain development, calcium for bones, omega-3 for focus. Practical meals kids eat.
NRV Reference Tables
Complete NHMRC reference tables for all demographics — children through elderly, pregnancy and lactation.
Budget Arsenal
Tier 1/2/3 ranked system — the most nutrient-dense affordable foods in Australian supermarkets.
Batch Cooking
Cook once, eat all week. Freezer meals that slash your food bill without sacrificing nutrition.
Smart Shopping
Unit pricing, frozen vs fresh, Aldi vs Woolworths, and what’s never worth buying.
World Cuisines
Mediterranean, Indian, Asian and Middle Eastern meals that are naturally cheap and nutritious.
106 Recipes
All 106 budget-optimised recipes — filterable by meal type, dietary preference and nutritional focus.
Disclaimer
About the author, sources used (NHMRC, ABS, USDA), methodology, and why this is general information — not medical advice.
🇦🇺 Built for Australian & NZ prices
All food costs use current Coles / Woolworths / Aldi pricing. Our free app lets you build a full week’s meal plan for your family’s exact ages, sex, and dietary needs — and tracks all 17 nutrients automatically.