This guide was published in 2017 – please check all information for accuracy
I’ll always advocate for farmers’ markets and buying local where you can.
You’re supporting small growers, reducing food miles and usually getting better quality produce. It’s the ideal scenario. But it’s not always realistic.
Markets often run on weekends, and not everyone lives near one. And sometimes you simply run out of olive oil on a Tuesday night, and the only option is the big two, Coles and Woolworths.
Here’s how to shop more thoughtfully when the supermarket is your only option.
BYO Bags
It sounds obvious, but it’s all about consistency. Keep reusable bags in the car. Fold a couple of produce bags into your handbag. Make it automatic. reducing the number of times you say, “I’ll just grab plastic this once.”
Know your labels
Organic food is grown without the use of synthetic pesticides and insecticides. Anyone can use the word organic so look for Certified Organic products. This is a great place to start when trying to decipher organic food labelling.
Fairtrade-certified food means the farmer was paid a fair price for the food they grow. This often applies to coffee, chocolate and tea. Buying these few things Fairtrade Certified can have a big impact.
Australian Made Packaged food must carry a statement identifying either:
- The country where the food was made, produced or grown; or
- The country where the food was manufactured or packaged, and whether the food is a mix of ingredients imported into that country or a mix of local and imported ingredients.
Read the labels and try to choose food that has a higher percentage of ingredients made and packaged in Australia. The food labels site is a good place to learn more about how Australian food is being labelled.
Buy Organic
Buying 100% organic at the supermarket can be expensive and frustrating, especially when it’s wrapped in plastic.
Instead of trying to do everything, be selective. If budget is tight, prioritise the produce most heavily sprayed with pesticides (often referred to as the “Dirty Dozen”). For produce with thicker skins, conventional may be a reasonable compromise.
Another tip: frozen organic fruit and vegetables are often cheaper than fresh and last longer, reducing waste.
Pantry staples are usually the easiest organic swap. Both Coles and Woolworths stock their own organic ranges alongside regular products.
Shop In Season
Seasons don’t seem to apply anymore when we can have produce shipped in from all over the world any time of year. The supermarkets only supply out-of-season produce because there’s a demand for it. While it’s nice to have avocado on toast all year round, if you truly want to eat sustainable produce, eat in season.
Sustainable Table is my go-to for all things sustainable food-related, and they have a comprehensive guide on Australian food seasons here.
Switch Household Products
Choose products which are kinder to the environment. Laundry powder, kitchen spray, toilet cleaner, washing tablets, shampoo, conditioner, bodywash. toilet paper. Almost every cleaning and beauty product you use can be replaced with a natural and lower-impact brand.
Look for:
- Phosphate-free laundry detergents
- Plant-based cleaning sprays
- Recycled toilet paper
- Refillable options
Avoid plastic
I know this one is a bit of an oxymoron when it comes to organic produce. Unfortunately most, if not all, organic produce is wrapped in several layers of plastic, even the bananas! This is where you need to decide where you values lay and choose if you buy organic plastic wrapped food or non-organic plastic free.
For everything else:
- Use produce bags for fresh fruit and veg.
- Look for bulk bins for nuts, seeds and dried fruit. Most Coles and Woolworths have them.This is where the BYO produce bags come in.
- Find oils, sauces and condiments which come in glass bottles.
- Take your own container for deli meat. This might be a battle you will lose but I have heard of the rare case where they accept it. It’s worth a shot.
Choose Animal Products Carefully
If you eat animal products, this is where your choices carry real weight.
Eggs
“Free range” standards vary. If possible, look for pasture-raised eggs from smaller producers with transparent farming practices.
Beef
Both Coles and Woolworths stock certified organic beef options. They’re more expensive, but reducing overall meat consumption can balance the cost.
Seafood
Overfishing is a serious issue globally. If you eat seafood, look for independently certified sustainable options and avoid species known to be overfished.
Dairy
Dairy production raises significant ethical and environmental questions. Many people choose to reduce rather than eliminate. Plant-based milks, yoghurts and cheeses are widely available now and increasingly affordable.
It doesn’t have to be all or nothing.
It’s also a myth that you need dairy for calcium. Eat some spinach or almonds instead.
Honey
For non-vegans, organic honey is the best option. For vegans, pure maple syrup is delicious.
The Bigger Picture
And remember it’s about doing what you reasonably can within a system that isn’t perfect, and some weeks you’ll do better than others.
If you can support farmers markets and independent grocers, wonderful. If you can’t, a thoughtful supermarket shop is still progress.
And progress is what matters.
