healthy on a budget

Does the thought of eating a nutritious diet overwhelm you? Maybe it’s something you haven’t given much thought. In this post I’m going to share why eating a nutrient dense diet is important and how to begin to set your kitchen up for success!

Sourcing Quality Food

The first step to making sure your food is nutritious would be to learn where and how to source quality food. The best quality food will come from sustainable agricultural practices, humanely raised animals that live in their natural environments and organic produce. 

“We are what we eat eats too” - Michael Pollan, In Defense of Food

If you eat meat, choosing protein that is humanely raised, 100% grass-fed (for beef and lamb), pasture raised (for poultry and eggs), and wild caught (for fish) will assure the best quality and most nutritious. These labels mean the animal has not had any antibiotics, hormones, and wasn’t living in an uncomfortable, confined environment which can breed disease in the animal; the animals live happier lives and become healthier for us to eat. Conventionally raised or factory farmed meats will be fed a diet of primarily GMO grains like corn and soy, which is not the food their bodies were meant to digest, causing them to become sick, and less nutritious.

To start eating more nutritious proteins in a budget friendly way, start by slowly introducing a few at a time, here are some ideas:

• For fish, start with sardines which will also contain less mercury than larger fish

• chicken thighs are less expensive than breast

• a whole chicken can feed you and your family for a few meals

• ground beef is much more economical than steak

• Find a local farm and buy cuts of meat in bulk 

Organic Vs. Conventional

When it comes to produce, is organic necessary? You’re probably wondering if it’s worth spending the extra money to eat food that is labeled organic. What’s the big deal? Unfortunately most if not all of the produce and grains we eat today are sprayed with toxic chemicals and pesticides that can contribute to health issues. It can be overwhelming and costly to switch everything to organic so start with the Environmental Working Group’s (EWG) Clean Fifteen and Dirty Dozen. The Clean Fifteen is a list of fruits and veggies that are cleaner (so you can buy non-organic) and the Dirty Dozen has the most pesticides so should be purchased organic. Another rule of thumb I use is if I don’t eat the skin, I don’t have to buy organic. Examples of this are mangoes, avocados, lemons, garlic and onions. Keep in mind that organic produce often does contain more vitamins and minerals than their conventional counterparts so it’s important to buy organic when you can.  See below for a quick graphic listing the dirty dozen so you know which fruits and veggies you should definitely buy organic. 

Clean Fifteen: avocados, sweet corn*, pineapple, onions, papaya*, frozen sweet peas, asparagus, cauliflower, broccoli, mushrooms, cabbage, honeydew melon, kiwi

* “A small amount of sweet corn and papaya sold in the United States is produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce”. -Environmental Working Group

Here are some tips to get the best quality, affordable produce:

• Remember the dirty dozen and clean fifteen when buying organic vs. conventional fruits and veggies

• Choose seasonal fruits and vegetables for more nutrient density

• Shop at a farm or farmers market for in season locally grown fruits and vegetables 

Don’t Fall for Marketing Claims 

Labels like “all-natural”, “free-range”, “low-fat”, “heart healthy” etc. are all sneaky ways manufacturers trick consumers to buy their product. Aside from checking the ingredient label for unnecessary additives, you can also look out for the labels below to decide if the product you are purchasing is actually good for you:

• Certified Humane (for meat and eggs, assures the animal was humanely raised, had access to clean water, and well taken care of)

• Certified Organic (for produce)

• Non-GMO Verified (look for on packaged foods, assures the ingredients are not genetically modified)

• Pasture-Raised (look for on poultry, pork and eggs)

• Grass-Fed (look for on beef, bison, and lamb)

• Wild-Caught (look for on fish)

Preparation Is Key

You may already be familiar with common food preparation methods like baking, roasting, frying and sautéing, but there are so much more. Certain plant foods, such as nuts, seeds, grains and legumes contain anti-nutrients called lectins and phytic acid which can be harmful to our digestive systems. They require special preparation in order to reduce them, and assure nutrient density and digestibility. Soaking and sprouting is a common method used to prepare many plant foods. Check out this guide from blog Nutrition Stripped explaining and teaching this method. Some foods will also be best raw (like fruits and some vegetables), cooked and fermented. Here are some great fermented food options that support gut health:

• Sauerkraut 

• Yogurt

• Kefir 

• Kimchi

• Kombucha

Safe Cookware and Food Storage

You may not realize this but the materials used to cook and store our food matter too. The best cookware will be cast iron, ceramic, and stoneware. Next would be stainless steel, it’s not the best because it contains metals that can get into our food, and while convenient, Teflon and non-stick cookware also contain harmful chemicals. If you are worried about your food sticking to the pan, simply allowing the skillet or pan to get very hot (heating for about 3-5 minutes) will ensure your food doesn't stick! The most cost effective option will be cast iron, which you can find on Amazon or even at Walmart. 

When it comes to meal prep and food storage, glass is best. Plastic food containers contain harmful, endocrine disrupting chemicals that can enter your food when reheating in a microwave. Buying glass storage containers in bulk will be the most cost effective. Mason Jars are a great example of this. These usually come in packs of 4 or 6 and can be purchased at Walmart, or even dollar stores. Mason jars are freezer friendly, perfect for freezing food to save for later!

Eat with Intention

Last but certainly not least make sure to eat with intention. We are all so busy that we don’t take the time to sit and enjoy our meals, chewing each bite, being grateful for the nourishment our food is providing. Try to eat your meals seated, chewing slowly, rather than being rushed and busy. I know it is easier said than done with our ever growing to do lists, but eating this way will allow our bodies to better break down and digest the nutrients in our meals. 

I hope these tips will help you start your nourishing journey! Start small, one step at a time, building as you go along. I promise it will get less overwhelming and become more second nature with every new step you take!

Enjoy!