Basic tips for eating well on a budget - Part 1 of 2

Yes, say good-bye to those $2.50 lean cuisine meals and $1.00 flavored rice packages (IF YOU CHOOSE, OF COURSE). Welcome $6 a dozen eggs, $10 a gallon milk, online bargain hunting for imported almonds (a topic for a later post!) and pre-soaking dry beans. When my husband and I decided to change our diet we said goodbye to all those center grocery aisles, the meat section, dairy section.  I had a slight panic attack that first trip. Organic apples - $3/lb; organic grapes - $4/lb; organic cucumbers, $2.50 EACH. Organic broccoli, by the way, is not only $2-3 a bunch, it is 75% stalk, instead of crown. Wow, this was going to hurt. For those unaccustomed, it can be a real kick in the face. Ideally, if you can slowly transition your food choices, it will be easier to swallow. However, for those of you who know me, you know that I’m not doing anything short of full force!

1. Check out the dirty dozen list. Every year the Environmental Working Group publishes their list of the 12 foods they tested (of 45) that have the highest pesticide residue. These are the foods to try to first transition to organic in your shopping cart. And if you buy conventional produce, remember to ALWAYS remove any skin or peel (cucumbers, potatoes, kiwis) – as many of the pesticides reside in this part of the fruit/veggie.                                     http://www.ewg.org/foodnews/list/
2. Shop in season. It’s supply and demand, right? When there is a bump in supply, especially of foods with a short shelf life, the price comes down. What’s in season right now? Yummy peaches, plums, nectarines, strawberries, watermelon, cantaloupe, cherries, summer squash, cucumbers, tomatoes, avocados, okra. It’s hot outside, so fill up on water-filled berries and melons to beat the heat! Epicurious has a map to help you find out what is in season and local to your state. Local foods can sometimes be cheaper due to the reduced transportation costs. Check it out! http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap                                                                        Also, putting in a little hard work can pay off while also providing some fun to your weekend. For instance, my husband and I stocked up on blueberries well under market cost by spending a couple Saturday mornings picking at a local farm (even cheaper when gas cost was accounted for). Another way I save on in-season produce is to stock up on fruit while it's inexpensive and freeze it for smoothies. This took some troubleshooting to make it worthwhile, but now I have my process down pat so it's easy and quick. (another post...?)
3. Plan to go to the market every 3 or 4 days, or twice a week. Real food has a shorter shelf life than processed foods (thanks to preservatives – of which I am certainly not a fan). Planning for trips to the market at least twice a week will help to prevent food spoilage, which can really take a toll when you are adjusting to higher food prices. I remember on trash day cleaning out the fridge and mentally counting $5, $3, $2, etc etc. It can really be frustrating. So, don’t try to make these foods last as long as you would like. It’s not going to happen. Also, unless you have an extra on hand, stuffing a week’s worth of real food into your refrigerator is going to be a challenge.  

Note that I have not mentioned animal products because these, if they are available at your local grocer (Whole Foods, etc.), will be more expensive than purchasing direct from the farmer. I will save that for another day.

Good luck to those of you who may be taking steps to buy healthier food. Hopefully these tips may lead you to more affordable real food choices! Stay tuned tomorrow for a few more ideas.