Note: this piece first appeared in the October 2006 issue of Clark Wellness ForkBytes.
One of the most common challenges my clients face is budgeting for health-supportive foods. We’ve all heard that organic food is best for our bodies, but sometimes it can be difficult to figure out the most economical way to shop. In the D.C. area, I’ve observed that some organic vegetables can cost three times as much as the same vegetable grown conventionally. That’s a HUGE difference!
Because most of us can’t afford to buy 100% organic food from the grocery store, it’s important to employ some strategic thinking in our food-buying plans. Use these tips to get the most nutrition (and nourishment) for your dollar.
1. Make your own food. Cooking at home (rather than eating out at restaurants) is dramatically more economical. If you usually eat out, start with just one or two more meals a week at home.
2. Eat in season. Seasonal produce is cheaper because it’s more abundant, and, if you buy locally grown food, it hasn’t had to travel very far to get to you. Bonus: eating in season help your body stay in rhythm with your local climate.
3. Shop smart. Check a few different stores to find the best deals. Buy food such as dry beans and grains in bulk when possible. And check your local farmer’s markets and co-ops for great deals, especially on locally grown food. Community-supported agriculture (CSA) programs are another terrific way to support local farms and get high-quality produce at a great price. If you don’t know the farmer’s markets, co-ops, or CSAs in your area, use the great links on our resources page to find them.
4. Plan ahead. Impulse buying in the grocery store adds up quickly. Make a list before you leave the house and commit to sticking to that list!
5. Pick your battles. The most important foods to buy organic are fats, such as olive oil (because pesticides are concentrated in fats), and animal products, such as meats, dairy products, and eggs (because factory-farmed animal products contain many harmful chemicals and are not produced humanely). After these, the most highly pesticized fruits and vegetables (according to the Environmental Working Group) are peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, and spinach. Get the EWG’s most recent guide at foodnews.org.
