Healthy Shopping on a Budget

by Gabriella Patel on March 10, 2015

It goes without saying that grabbing some food on the way home at a sandwich shop or some other restaurant becomes increasingly more expensive than occasionally hitting the town for some eats. Going to the grocery store takes time, effort, and a little patience as you (sometimes) have to learn how to cook up a few things.

Healthy Shopping on a BudgetTruth is, that although $10 for a bite sounds a lot less expensive than spending a couple hundred dollars at the supermarket, these “cheap” expenses come with a price: more money spent later on doctor appointments, insulin pumps, hormone drugs, allergy medications, and beyond. Good nutrition starts with smart choices in the grocery store. Cooking up healthy meals is a challenge if you don’t have the right ingredients in your kitchen.

But who has time to read all the food labels and figure out which items are the most nutritious and the best buys? Grocery shopping can be a daunting task, simply because there are so many choices. But with a little guidance, healthy choices are a cinch to find in any supermarket.

Plan Your Visit!

The process starts even before you head to the grocery store. Before you set out for the market, plan your meals for the week, and create a list to shop from. It takes a few minutes, but saves time in running back to the store for missing ingredients.

To save money, use coupons, check the weekly grocery ads, and incorporate sale foods into your meal planning. And don’t shop hungry: An empty belly often results in impulse purchases that may not be the healthiest.

The “Dirty Dozen” and the “Clean 15”

When it comes to buying organic versus conventional produce, the general rule of thumb is to invest your dollars in organic versions of the “Dirty Dozen.” The Dirty Dozen is a list compiled every year by the Environmental Working Group (EWG). The list consists of the most pesticide-laden foods in the grocery store:

  1. Apples
  2. Strawberries
  3. Grapes
  4. Celery
  5. Peaches
  6. Spinach
  7. Sweet Bell Peppers
  8. Nectarines (Imported)
  9. Cucumbers
  10. Tomatoes
  11. Snap Peas (Imported)
  12. Potatoes

As for saving your money, rest easy with conventional picks if you so choose from the Clean 15, also put together by the EWG:

  1. Avocados
  2. Sweet Corn
  3. Pineapples
  4. Cabbage
  5. Sweet Peas (Frozen)
  6. Onions
  7. Asparagus
  8. Mangoes
  9. Papayas
  10. Kiwi
  11. Eggplant
  12. Grapefruit
  13. Cantaloupe
  14. Cauliflower
  15. Sweet Potatoes

Also, when it comes to produce, frozen fruits and veggies are a great way to spend wisely (and they also don’t go bad as quickly). Generally, frozen produce is cheaper, sometimes on sale, and may even be fresher since it is typically frozen right after harvest.

Meats That Typically Have More Fat, Cost Less

When buying your grass-fed, pasture-raised organic meats don’t fear the fat. Buying chicken breasts? Opt for the boneless skinless chicken thighs or regular skin-on chicken thighs or legs over the boneless skinless chicken breasts. Sure they have a little more fat, but healthy animal fats, like those in our organic meats, provide your cells with the support they need for healthy cell membranes to make them stronger, fat burning machines.

Using these practices, you will find that it is much more cost-effective than grabbing food on the run that typically has high-caloric content, and will only satisfy your hunger for a short period of time. Take the time to learn about healthy food options at the grocery store, and you will be on your way to living a healthier, cheaper diet!

Gabriella Patel

Gabriella Patel

Health Contributor at Creative Bioscience
I grew up in a family who has a long history in natural supplements. I've always found such a greater level of health and well being because of the choices I've made to seek natural and organic products. I've taken a lot of my knowledge now to be able to help others make the right decisions to achieve a higher level of wellness. From what I've seen most of where the problems come from is what we put in our bodies, and what we're not. I hope to shed some light on many issues we all face. Subscribe to my work Gabriella's favorite product is Detox Diet 1234
Gabriella Patel

Latest posts by Gabriella Patel (see all)

Shares 0

Leave a Comment

Previous post:

Next post: