You Don’t Need to Go Organic to Eat Healthy and Affordably

<p>Healthy food is synonymous with healthy bank accounts, and a quick look at the prices at your local Whole Foods will confirm as much. Without money, it’s easy to feel like eating well is a privilege of the rich, but that’s not always the case. </p> <p>With effort, planning, and clever use of your funds, you too can enjoy a well-rounded diet that forms the bedrock of your health. </p> <h2>“Organic” does not equal “healthy”</h2> <p>Part of the confusion over healthy eating versus costs is the buzzwords we see on food labels. Items marked as “organic”, “grass-fed”, or “all-natural” tend to come with fat sticker prices, but you don’t need to fill your cart with these foods to achieve your goals. </p> <h3>Isn’t organic supposed to be better?</h3> <p>There’s no denying that opting for the organic aisle over conventional foods is going to rack up your total at the checkout. A shopping cart full of artisanal, locally sourced chicken, fish, and fresh produce will hit your wallet harder than one filled with the regular Joe variety.</p> <p>But research tends to sway back and forth on whether going organic is better for your health. Organic farming often involves insecticides and fungicides that may still be harmful, and research has repeatedly shown that conventional foods are no less nutritious. </p> <h2>Policy and government </h2> <p>No doubt, there is an onus on governments to create policies that deliver affordable healthy food so that it is accessible to the average person. But in the meantime, we have to make the most of our resources. </p> <p>A landmark study from 2013 found that the cost difference between a healthy and unhealthy diet may be as low as $1.48 extra a day.</p> <h2>Strategies for cheaper healthy eating</h2> <h3>Meat is the real stick in the mud</h3> <p>With inflation all over the news, one of the most glaring costs for people is meat. The price hikes have been hard on families and are fast becoming one of the biggest drivers in getting people to work with plant-based alternatives.</p> <p>On top of being far more environmentally sustainable, plant-based proteins are highly nutritious and more affordable than your average pack of chicken breasts. Substituting beans, lentils, peas, quinoa, nuts, or tofu for some meals saves on costs, increases the volume of meals, and boosts nutrition while adding flavor. If you can’t fully go without meat, you can incorporate a smaller amount into the dish for a baseline flavor. </p> <figure><img src="https://cdn.storymd.com/optimized/RqVYnPUxdm/thumbnail.jpg" alt="Vegetable Chili With Cornbread | Source: National Cancer Institute / Len Rizzi (Photographer)" /> <figcaption>Vegetable Chili With Beans Instead of Meat. <em>Source: National Cancer Institute / Len Rizzi (Photographer)</em></figcaption> </figure> <h3>Say hello to fruit and vegetables</h3> <p>Whether rich or poor, this should be the cornerstone of your diet. It can be challenging for some families to buy, store, and cook fresh fruit and veg, but kids must get as much in their diet as possible.</p> <p>Remember that frozen fruit and veg still retain most of their nutrients and flavor. Cooking fresh fruit and veg in large batches (in soups, stews, and so on) will give you bigger bang for your buck. These bulk meals can also be frozen and reheated easily for convenience. </p> <h3>Plan your meals instead of acting on impulse</h3> <p>Meal planning gives you a specific goal in the supermarket: buy these items, and no frills. It prevents impulse purchases of unhealthy and unnecessary items that rack up your bill. You can observe sales and seasonal offers as part of your meal planning to make the most of your money.</p> <p>Meal planning reduces waste. When you know exactly what ingredients you need and how much, less of your money goes into the trash through unwanted leftovers. Use what you’ve got at home already instead of constantly buying more random items that wind up at the back of your kitchen cabinet.</p> <figure><img src="https://cdn.storymd.com/optimized/Oo53w0IDqK/thumbnail.jpg" alt="Make a Plan | Source: MyPlate U.S. DEPARTMENT OF AGRICULTURE" /> <figcaption>Make a Meal Plan. <em>Source: MyPlate, USDA</em></figcaption> </figure> <h3>Buy in bulk</h3> <p>Whole grains and legumes like rice, oats, beans, and lentils are cheap and can be bought in bulk. They have a long shelf life and can be used in a variety of dishes. Buying in bulk stretches your dollar further.</p> <h3>Cook at home</h3> <p>Hard work pays off, and laboring in the kitchen will probably save you more money than anything else. Batch cooking is a great way to save cash; it involves preparing large quantities of meals that you can then freeze and use later. This allows you to have healthy food options available when you’re too busy to cook. </p> <p>Simple recipes that require fewer ingredients and are easy to prepare, such as stir-frys, soups, and casseroles, can be both healthy and economical. </p> <figure><img src="https://cdn.storymd.com/optimized/8ojW253fLd/thumbnail.jpg" alt="Stir Fry | Source: Kleine Beyers/Pexels" /> <figcaption>Stir Fry. <em>Source: Kleine Beyers/Pexels</em></figcaption> </figure> <h3>Generic brands</h3> <p>Store brands are often just as good as name brands but cost less. They might look ugly, but don’t be afraid to try them.</p> <h3>Get your green thumb on</h3> <p>If you really want to go the extra mile, consider growing your own food. Cultivating a small garden can yield a surprisingly large amount of food. This isn’t as hard as you might think; herbs, lettuce, peppers, and tomatoes are all easy to grow and can save you money. </p> <p>Not everyone has a backyard available, so container gardening might be your best bet. Fresh herbs can be expensive, but along with vegetables, they can be easily grown in pots. It’s handy to have your own supply whenever you need some extra flavor.</p><h2>More on Healthy Eating</h2><ul><li><a href="https://soulivity.storymd.com/journal/vwd77l7h4w-nutrition-basics" target="_blank">A Guide to the Essential Nutrients</a></li><li><a href="https://soulivity.storymd.com/journal/nwlv4eycem-healthy-eating" target="_blank">Healthy Eating for a Healthy Life</a></li><li><a href="https://soulivity.storymd.com/journal/m7p9rby1pm-healthy-eating-on-a-budget" target="_blank">Healthy Eating on a Budget</a></li></ul>