It happens to many of us – we go to our local co-op or grocery store, come out with a couple bags full of delicious, nutritious food and lament at the number at the bottom of the sales recipe. However, eating well doesn’t have to compete with the mortgage. Here are some money-saving solutions so that you can continue to eat healthy without spending a fortune.
Eat seasonally, eat locally
When it comes to produce, eating whatever is in season and harvested close to home not only ensures fresher fruits and veggies with a higher vitamin and mineral content, it also helps save money at the checkout counter. Price often reflects what is in season and what is local. Check out displays for produce labeled “local”, or ask the staff at your natural foods store to point you toward regional options, which are likely to be in season and less expensive than their well-traveled counterparts. Farmer’s markets are another great place to find delicious food, grown close to home, at great prices.
Get Frozen
Many frozen fruits and vegetables retain about 95% of their nutrients because they are flash frozen at the peak of freshness. Contrasted with some “fresh” produce that may have traveled half-way around the world (and many days/weeks) to get to you, the frozen option may actually have more nutrients than fresh. Be sure to use frozen fruits and vegetables within a month or two of purchasing them, as even freezing doesn’t completely stop nutrient loss with time.
Bulk Up
Purchasing grains, nuts, granola and beans in bulk can be 25-40% cheaper than pre-packaged varieties. If you’ve got friends and family members interested in similar items, consider forming a buying club: purchase food and other household items in bulk and split them. You can also ask your natural grocer if the store offers discounts on cases of items, such as packaged goods, cleaning supplies or personal care products.
However, the true key to saving money when buying in bulk is to be realistic about what you/your family can consume before it turns bad and you’re forced to toss it out. Only buy the amount you need, otherwise you’ll be wasting food and money.
Veg Out
Organic, free-range meats and healthy fish can be pricey, so incorporating a few vegetarian meals into your weekly menus can save big bucks. If you/your family aren’t interested in cutting out meat altogether, try reducing your meat intake by half and adding beans or legumes, which offer inexpensive alternatives that pack a powerful nutritional punch. Serving brown rice, whole-wheat pasta and barley can bulk up vegetarian meals. Other less expensive protein sources include nuts and eggs; be sure and look for eggs that are organic.
Get Cookin’
I know your life is busy, but if you really want to pinch your pennies, it’s essential to find time to prepare food at home. Eating out and relying on convenience foods are a surefire way to blow your budget (and most likely, your waistline). Make cooking fun and exciting by taking a cooking class and using the internet for recipes and tips (see www.naturalpathhealthcenter.com and www.monkeybargym.com for tons of recipe ideas). You can also make double and triple batches of soups, stews and entrees and freeze leftovers to eat later.
In that same vein, opt out of purchasing convenience foods as often as you can and make your own single-serving portions. For example, rather than buying salad in a bag, buy a whole bunch of spinach or lettuce and cut it up yourself, wash it and spin-it out so you have a ready made salad that costs 50-75% less than the pre-packaged version.
In addition, it pays to create your own healthy snack mixes (such as oat-bran pretzels, nuts and dried fruit) in small resealable bags or containers to take with you when you or your family is on the go. That way, when you are out running errands and the kids are screaming because they are hungry, you can give them a healthy snack to munch on rather than spend lots of money pacifying them with fast-food.
Know Your Deals
Saving money can be as easy as surfing the net and checking out your store’s website. Many stores post specials or e-coupons. Also check to see if your food store mails a newsletter that includes coupons or announcements about in-store specials and plan your menu accordingly. In Madison, check out www.willystreet.coop.
Don’t Skimp on Things That Matter Most
There are five areas where you really do ‘pay for what you get’:
1) The ‘Dirty Dozen’: According to the Environmental Working Group, the following fruits and vegetables harbor the highest amounts of pesticide residue when grown conventionally: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, pears, grapes (imported), spinach, lettuce and potatoes. Opt for organic when purchasing these products.
2) Baby Food: Buy an organic brand – free of pesticides, hormones, antibiotics and genetic engineering – because developing bodies and brains are more vulnerable to toxins.
3) Dairy products and meats: You can’t wash of the pesticides, growth hormones and antibiotics used in conventional dairy and meat production – so buy organic, grass-fed.
4) Healthy Snacks: To keep your kids excited about homemade snack mixes, add a few relatively expensive ingredients like dried apricots or cashews that pack a lot of nutrition and flavor.
5) Oils: Organic, expeller pressed oils ensure maximum purity and flavor and minimize your family’s exposure to pesticides. However, buy in quantities you will use, because oils kept too long will become rancid. Be sure the oils are sold in dark or opaque bottles to minimize oxidation due to light.
