How to shop and eat organic food on a budget
Learn how to eat healthier whilst on a budget yes it CAN be done!
If you consider yourself ‘organically challenged’ and buy only conventionally grown produce as you’re more interested in burning calories than burning a hole in your wallet – read on! I’m here to reassure you that there ARE ways to buy organic, or the next best thing, on a budget.
And with the increase in Genetically Modified (GM) foods, pesticides, irradiation and questionable storage practices, there are more good reasons than ever to consider the switch to a mostly organic diet. Your family will reap significant health rewards and you can do it by making just a few easy changes to your shopping routine.
First, let’s take a look at what organic means and answer the question, is it really worth the bother?
What is Organic Produce?
You’re probably aware that organic produce is free from chemically formulated fertilizers and pesticides. What you may not be aware of is that conventional produce undergoes a process called irradiation. This rather alarming term is the common practice of sterilising produce with radioactive rays which compromises both vitamin and enzyme content. No surprise then, that scientific studies indicate that non-organic foods have a lower nutritional value.
Organic Animal Products
In order to be considered organic, animal products must come from animals that are fed an organic diet and are raised under conditions that promote animal health and welfare. In contrast, conventional intensive farming practices mean that animals are kept in poor conditions and are fed genetically modified corn, soy, antibiotics and growth hormones. Animals are supposed to graze on grass not be fed an unnatural synthetic diet. If we are what we eat, then non-organic meat is definitely one food group to avoid. Good reasons to switch to a mainly organic shopping basket.
Reasons to Switch to a Mainly Organic Shopping Basket.
Pesticides - Following governmental health guidelines, eating two fruit and three veg a day for better health, and not opting for organic? The bad news is you’re also upping your intake of hormone-disrupting and allergy provoking nasties. Conventionally grown crops can contain four times the level of pesticide residues compared with organic produce. They have higher concentrations of the chemical cadmium that’s been linked to kidney and bone damage.
Another chemical, organophosphate, messes with the human enzyme acetylcholinesterase, which is essential to the healthy functioning of the nervous system. If that wasn’t concerning enough, organophosphate negatively affects brain development and behaviour and particularly damages unborn babies. It also interferes with testosterone and thyroid levels. Read more about this here.
Genetically modified - And, of course, GM foods are now common in today’s food supply. Almost all wheat, corn/maize and soy are GM unless organic. We’ve all heard of these, but what do they actually mean for the average consumer? Modifying the DNA of fruit and veg can negatively affect the immune system and cause negative effects on the hepatic, pancreatic, renal and reproductive systems. And then there’s the link between GM foods and an increase in food allergies……. Allergic reactions are now so common that labelling ingredients has become legislation and if you’re a business and don’t comply, you’ll be up for a heavy fine at best. It’s really is alarming to think that we are we’re feeding ourselves and our families eating chemically adulterated food that our body doesn’t recognise and makes is actually making us sick.
Questionable storage practices - A common complaint when buying organic is how they seem to last less time than conventional. So, if you’re buying conventional produce as you want to avoid spending a fortune, it’s worth considering the reason conventional produce lasts as long as it does.
Firstly. some fruit and veg end up in ‘controlled atmosphere storage’, allowing apples, for example, to be kept for up to a year before they end up on the shelf. Washing items such as lettuce in a solution of chlorine and preservatives before they go into the cold storage for up to a month is common practice.
Tomatoes can be stored for up to six weeks in a low oxygen, high nitrogen environment, after which they get a blast of ethylene gas to kickstart the intentionally delayed ripening process. And those shiny fruit and veggies aren’t born that way; they get a water-repellent wax makeover. This wax is indigestible and can’t be removed during preparation. So, it actually turns out that the fresh produce at your local supermarket is not so fresh after all!
Organic Food – The Benefits
Exhausted reading about all the negatives? Here’s some relief.
An organic diet for just one week reduces pesticide exposure in adults by 90%, according to a recent study conducted by researchers from RMIT University and published in the journal Environmental Research.
If you’re buying for your family, then an experiment conducted in Sweden may be of particular interest. An organic supermarket in Sweden challenged a family of five to eat only organic for two weeks. Having eaten conventionally grown produce all their lives, their urine tests showed a significant build-up of pesticide residue in their bodies. By the end of the experiment, the results were dramatic: all trace of pesticides had completely vanished
And it’s not just the body that benefits from a mostly organic diet. Researchers studying nutritional psychiatry at Harvard, have uncovered the link between food and brain health. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourish the brain and protect it from oxidative stress. A cleaner diet can reduce inflammation and improve gut microbiota – essential for maintaining good mental health.
Now, let’s move on to how you can feed yourself and your family the best at the lowest price.
Tips for Buying Organic Foods
Buy In-Season Produce at Farmers Markets
Prices are lower at farmers markets than in specialised organic shops or in the limited organic area found in the major supermarket chains. It’s great value mainly because seasonal fruit and veg are abundant and sellers have minimal overheads and being seasonal, they are locally sourced, meaning transport and storage expenses aren’t a factor in price allocation.
Not only are seasonal foods cheaper, they are also tastier! This is because they are harvested when they should be and you can relax knowing that you’re getting the right nutrients. Add any spices and fresh herbs to your in-season shopping list as they are also more nutritious than those bought out of season.
Also, consider asking the sellers if their produce is spray-free. This is the next best thing to buying organic and can save you a bit more. Just bear in mind that the soil they’re grown in may not be chemical free. Finally, if you go later towards the end of the day, you’ll likely get some bargains as this is when discounts are applied and you may even get some freebies thrown in. That combined with the opportunity to socialise and gather with like-minded people can enhance your mood exponentially!
Extend the Shelf Life of Seasonal Produce
Prevent your organic veggies from perishing by storing them in airtight, glass containers, line them with a double layer of paper towel before putting them in the fridge. Storing veggies this way can extend the shelf life by an entire week.
.Another way to avoid throwing out unused vegies, and your hard-earned cash, is to plan and prepare your meals in advance. This makes sense in terms of reducing the cost of your weekly shopping bill and gives you greater convenience while reducing the temptation to reach for fast food and ready-made meals.
Prioritise using the Dirty Dozen and Clean Fifteen lists
There are some non-organic fruit and veggies that are OK to buy. Get to know which ones they are by referring to the Clean Fifteen list. Avocados are one example which is good news as they just so happen to be the most expensive ( unless you buy them from Lidl)! Refer to the Dirty Dozen list to get to know which non-organic foods are non-negotiable.
The Dirty Dozen list contains the 12 fruits and vegetables that received the worst scores on laboratory tests conducted by the USDA Pesticide Testing Program and the U.S. Food and Drug Administration. Without listing them all out here, you can follow the general rule that above-ground plants are out of bounds as they are more susceptible to direct application of sprayed pesticides. The weather and other elements affect which crops are included on the lists as they influence the frequency and intensity of pesticide application, so it’s best to keep updated by checking them once a year.
Shop at Discount Grocers
Everyone loves a bargain! So pay a visit to supermarkets like Aldi and Lidl, depending on where you are in the world. Or find a discount store online that sells organic foods, as this is probably the most effective way to consistently find low prices on your pantry staples.
And to maximise the savings, remember these essential tips:
Plan in advance – ordering organic food online is a great way to keep your pantry stocked but obviously won’t work for last-minute ingredient needs.
Buy your Own brand –these are often the best, value and you don’t have to compromise quality over cost.
Go for free shipping – always select free shipping by paying attention to the minimum spend.
Get free stuff – keep a keen eye out for online stores that offer giveaways on the minimum spend amount.
Focus on non-perishables – online stores are best for focusing on your pantry staples while the farmers market for your fruit and veggies.
Stock Up by Bulk Buying
If done well, you can find your favourite organic groceries, including pantry staples and organic mea,t at the lowest prices. Look for online or local stores selling foods in bulk. Choose those that stock non-GMO and are either certified chemical-free or organic.
Stock up on staples like dried beans and lentils, and tinned goods. You can also buy organic meat and fruit, and veggies that keep well in the freezer. Frozen veggies can be kept for up to 8 months and frozen berries up to 6 months. The latter are great for lowering your risk of heart disease, certain cancers, diabetes and mental decline.
Get Started ASAP– You have Nothing to Lose and Everything to Gain.
As you can see, it really is possible to eat organic without breaking the bank. Just following the tips above will help you save money, proving that shopping for organic foods doesn’t have to equal high-prices. In fact, you can realistically reduce your shopping bills while potentially reducing your healthcare costs long term.
What I love most about eating organic is I can take personal responsibility and control over my own health and wellbeing. In a world where we can sometimes feel powerless due to external pressures and unforeseen events, it can be the most empowering thing you can do for yourself and also for your family. And it’s doable and affordable with some simple changes to your shopping habits.
Plus, the buzz you get out of seeing yourself and your family thrive will increase your sense of self. Feeling good about your decisions and feeling in control of your own destiny only help to boost a positive self-image. And that equals more motivation to keep on track with your weight loss programme. And if you can do it on a budget, surely the switch is a no-brainer.
The sooner you get started, the sooner you’ll start feeling better, and looking and feeling healthier. Hopefully, this article has shifted any misgivings you have about buying organic foods and shows that it really is worth the bother.
I’d like to thank Nicolette panther for her insight into eating organic on a budget, if you would like to write a guest blog email me here.
I have been on such a journey with food and eating disorders and have researched every facet of food, the energetics and frequency of food and how it interacts with our body. It’s extremely important to me to really nourish myself at a cellular level now after 2 decades of punishing myself for eating. For me, there is NO compromise and eating organically is part of the nourishment I need and deserve. If you are struggling with healthy eating and would like to find food freedom why don’t you take a look at the packages that I offer here.
References:
Here's What Happens When You Eat a 100% Organic Diet | Wake Up World (wakeup-world.com) Food and Mood Centre
EWG's 2021 Shopper's Guide to Pesticides in Produce
Read More
: https://www.mashed.com/153068/the-disturbing-truth-of-your-grocery-stores-
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