With all the talk about how expensive it is to eat healthy, I wanted to share my thoughts and tips on how to eat healthy on a budget and share what I bought this weekend.
First, I will acknowledge the fact that produce is increasing in price and can be more than junk food but I it's important to consider the health benefits from the slightly higher priced produce. We know healthy food is beneficial to your health and well being unlike potato chips, ice cream and fast food which are all nutrient deficient food and leaves your body hungry for more [nutrients.]
Tips I Follow:
- Shop Farmer's markets
- You may be able to get a deal directly from the farmer.
- Shop in the middle of the week
- Many stores have double sale day or they introduce new sales in the Tuesday and Wednesdays
- Visit the bulk section or buy in bulk
- Nuts/Seeds and other unique ingredients can get pricey. Shopping in the bulk section allows you to control how much you spend.
- Purchase seasonal produce
- Purchasing what's in season increases the likelihood it will be on sale.
- Plan meals
- Planning meals in advance gives you an idea of what ingredients you will need so you can eliminate or reduce mindless shopping.
- Compare store ads
- Sometimes the store you least expect may have organic produce on sale
- Don't be an so strict with buying only organic
- Of course organic (no pesticides) is the best way to go!
- But there are times when organic is just too expensive. Either choose a less expensive option or buy conventionally grown product.
- I prefer to buy all my leafy greens and apples organic but I purchase fruits that have peels conventionally when I need to.
- Check out the chart below to help guide you on which foods have less pesticides on them.
- Try a CSA (Community Supported Agriculture)
- This allows you to purchase shares in a local farm for a certain time period and receive weekly baskets of food.
- I have never tried this because there was no farm I could visit in my area, but I have heard overall good things. I'm also a little skeptical because you pay in advance and it's possible for your food to be substandard. Basically, you take a chance and hope for the best. I definitely will try this once I find a local farm I can visit.
- Shop Online for unique ingredients and start sprouting!
- Sprouting is easy and an economical way of getting your greens.
- It only requires water and a container; no dirt or planting! On average sprouting can be done in as little as 2 days depending on what you sprout.
On to my grocery haul
This weekend I did not have to buy many leafy greens because I purchased so many last week. Last week, all varieties kale was on sale at Whole Foods 2 for $3.00. I purchased 5 bunch which was more than enough for me last week. I have 2 bunches of curly and red leaf kale left plus a bunch of chard. They store so well in the fridge. Anyway, my grocery bill this week was $28.51! I was shocked at how just how much organic product Sprouts had.
Bananas, Bok choy, celery 1/2 bunch of Dino Kale (I used some this morning,) grapes, 3lb oranges, 3lbs bosc organic pears, 5 cara/navel oranges, wheat grass, dates, parsley, limes, lemons, jalapeno, 3lbs red apples, zucchini, pineapple, spices (cardamom, cinnamon, turmeric, chili powder, vanilla powder, Himalayan salt and 2 yellow mango (not pictured)