May 26, 2008When I get together with friends these days, the hot topic of conversation is the rising cost of food. Not since the 1970’s have we seen food prices soar to such extremes. Therefore, today I’d like to talk about the steps we can take to help lower our food costs and still enjoy the Healthiest Way of Eating.
- Purchase locally grown produce that is in season. You not only save money on the distribution costs of food, you also will enjoy foods that taste better and are more nutritious. By buying from local farmers who often grow foods without the use of pesticides (but don’t go through the process of getting organic certification), you can also enjoy foods free of pesticide residues at less cost than purchasing them from your local market.
- Avoid prepared produce such as pre-cut pineapples or melons. You pay extra money for these conveniences and their content of valuable nutrients like vitamin C drops soon after they are cut.
- Watch for specials. When you are thinking of what to prepare over the next few days (or week) organize some of your meals around foods that are on special at your local market—even health food stores have special offers that can help save you money.
- If you eat meat or poultry, replace some of it with a combination of beans and grains. Beans and grains provide you with complete protein and also serve as a rich source of minerals and dietary fiber. In our World’s Healthiest Foods Essential Guide book, you will find more than ten recipes featuring the use of beans.
- Buy dried beans and whole grains in bulk.If you compare the price of dried beans in bulk to that of purchasing canned beans, you will see that preparing beans from scratch and buying them in bulk is a great way to save money. And it’s so easy! For example to see how to cook black beans just click and read the section on Tips for Preparing Black Beans. (All beans are cooked similarly, although times may vary. To be sure, check our write-up of the specific bean you want to cook for detailed instructions.) Grains, such as rice, are also less expensive when bought in bulk, and whole grains provide significantly more nutrients than more costly “instant” versions. Again, for cooking instructions, just check our write-up of the grain you wish to prepare.
- Consider frozen fruits and vegetables. Frozen foods maintain much of their nutritional value and are often less expensive than fresh foods because they have a longer shelf life. They can be very convenient and a good alternative to fresh foods when the fresh variety is not available or is extremely expensive.
- Prepare a shopping list. Shopping lists help keep you on track to purchase only the items that are necessary and that have the most nutritional value.
- Consider planting your own organic garden. Seeds, even organic seeds, are cheap. The thrill of picking and enjoying the amazing fresh flavor of your own, home-grown lettuce, carrots, tomatoes, peas, zucchini, and herbs is priceless. Even if you live in an apartment, you can grow your own food; for example, you can plant herbs and tomatoes in pots, adding beauty to your windowsill or deck and much delight (and cost savings) to your meals.
As the USDA expects food prices to rise at abnormal rates for at least the next few years I hope these tips will help you save money as you continue to enjoy your Healthiest Way of Eating.
Have a wonderful week of healthy eating!