August 9, 2011 Leave a comment
I’m beginning to think that the cost of eating healthy is just another excuse used to defend apathy and poor eating habits in America. As a matter of fact, I’d even venture to say that, in general, around the world, including here in America, the middle and upper class actually have poorer eating habits than those less fortunate. Those eating for survival and nourishment know how to find (and grow or raise) inexpensive, nutrient dense foods. Eating healthy only costs as much as you want it to. EVERYONE can afford it.
The trick is to seek out foods that are nutrient dense and economical. Get the most for your money – whether you shop at the farmers markets (so doable, with a little common sense and practice) or a large discount super store. When it comes to produce, buy in season. Food is cheaper, more nutritious and tastes better when it’s in season. Don’t forget frozen fruits and vegetables, which are picked and frozen at the peak of their season and usually less expensive than fresh produce. Check the reduced section of your produce department for some really great bargains. If you can get there mid morning, you’ll find the best deals. Broccoli, peas, leafy greens, sweet peppers, squash, tomatoes, onions, garlic, sweet potatoes, winter squashes, cabbage, lettuce, berries, bananas, peaches, plums, apples, citrus are all affordable (in fact, usually on sale when they are in season). When they are out of season, your budget (and your taste buds) will take the hit.
Buy less meat and refined carbs and buy more beans! Dried beans are the most under rated, most economical, nutrient dense food money can buy. They can easily be served as a main protein at a meal. They are so versatile and easy to prepare – it’s plain crazy. Why Americans don’t eat more beans is beyond me. Meat and refined carbs, on the other hand, are the least economical foods you can buy and too much of either is not good for you. Buy less and buy better quality. I don’t mean buy expensive cuts of steak or lamb. In fact I suggest very little red meat at all. Pork is a less expensive red meat choice. What I mean by better quality is pastured, grass fed, free range, organic, natural… whatever you can afford. But stick with cheaper cuts or ground meat if you are on a budget. Whole chicken is very inexpensive. You can easily learn to butcher it yourself. As for refined carbs, avoid them entirely. Instead eat small amounts of whole grain versions of pasta and bread. Make them from scratch (especially the sweet stuff) whenever possible. I’ve found recipes that are simple and delicious as well as some time consuming, artisan quality recipes. Cooking from scratch is the easiest way to self regulate consumption. The things that take the longest are usually the ones you should eat less often.
Buy less dairy and when you do buy it, don’t short change yourself by buying fat free or low fat. You pay the same amount either way, but since you are eating less meat, you can use that fat. Rich, full fat dairy products like whole milk and real butter are more satiating and less processed than their watery counterparts. The mantra is the same – buy less, but better quality. Choose more flavorful, protein rich varieties. A little bit of strong cheese goes a long way – sharp cheddar, Parmesan, goat cheese, blue cheese. Save even more by shredding your own cheese. $10 may seem like a lot for a unimpressive block of Parmigiano-Reggiano, but it will probably last two or three weeks (at least). Cottage cheese is a little milder, but has a ton of protein and is very inexpensive. You can find ways to add it to just about any meal to increase the protein – something else you’ll need more of if you are cutting meat consumption. Greek yogurt is another nutrient dense dairy product that is not only high in protein, but also good for your gut. It’s the easiest way to get a daily dose of probiotics.
Don’t waste money on processed junk foods like breakfast cereals and pastries, snack bars, chips, crackers, sweets, sugary yogurts, boxed meals, frozen dinners, soft drinks (diet or regular), sugary “juice” and koolaid. There are very little nutrients left in them that your body can actually use and they do more harm than good. VERY EXPENSIVE when you consider you aren’t really feeding your body anything nourishing.
Will work for food! Grow your own. Duh. This is by far the best way to get clean, fresh, local, in season food. Start small if this seems too daunting or you don’t have much space to work with. At least grow your own herbs. My garden is my favorite place to “shop”. Barely puts a dent in my food budget.
The other important point I want to make is this: be frugal. Make the most of ingredients. Use every part and everything that you buy. I am guilty of spending at least an extra $20 to $40 on food that we don’t need. It either gets wasted or it gets waist-ed (usually the latter). I now realize that it’s better to go shopping again if I run out of food, than it is to force feed the surplus to my family or throw it away. Be smart about what you buy and how much you buy. Americans typically consume too many calories anyway (in case you haven’t noticed.) Make stocks with scraps. Stretch expensive foods, especially meats and cheeses. Again save some money and do the work yourself. Cook from scratch. Make your own salad dressings (mind-blowingly easy) and sauces. Add beans often. Hummus (made from chickpeas) is cheap and easy to make, yet rich in protein.
“I don’t have time” is another excuse I just don’t get. It doesn’t have to take a lot of time to make a tasty, nutritious meal. It only takes as much time as you are willing to spend. There are tons of books and websites to get inspiration from. You can easily substitute fresh, more wholesome ingredients. Take a more “rustic” approach to cooking. Less knife work (big chunky ingredients), simple ingredients and cooking methods, no fancy presentation. Slow cookers are a good way to save time. This book – Make It Fast, Cook It Slow – is an amazing book full of delicious, easy recipes. (Thanks Monica!) Cooking gets easier the more you do it, so dive in.