Healthy HomeI remember feeling bad because we couldn’t afford organic food, and I wanted to feed my children healthy food. Guess what?! I learned that you CAN feed your family well on a tight budget—organic or not!
This post is part of the Dear Mom Letters series. Read part one of this post, “Dear Mom Who Can’t Afford Organic Food,” here.
Dear Mom Who Can’t Afford Organic Food,
In this post, I tackled head on the myth that everyone can afford organic food. It simply isn’t true.
“When there is a will, there is a way” is just cliche to someone struggling to meet even their basic needs. And maybe that is you.
But like me, you read; you research. And like me, you know that feeding your babies hotdogs and Twinkies is not healthy. You want something better for your children.
But you are frustrated.
I hear you, Mama. I am, too. It almost feels like a trap, right? Like you see the light at the end of the tunnel–you know what it might take to make your child healthier–but you keep running and just cannot get there. I’ve been there. Totally been there.
What my post the other day lacked was some practical ways to eat well when you can’t afford organic food. There are things you can do!
They take in the high-quality food that grocery stores would rather let go to waste. Then, we find everything a good home. Your home…at up to 40% off grocery store prices.
Check out these practical ways to eat well when you can’t afford organic food:
1. Avoid the dirty dozen.
Not sure what this means? Each year, the Environmental Working Group (EWG) releases 12 of the most pesticide-laden or “dirty” fruits and veggies sold in the United States. Get a copy of the list and work toward avoiding eating too much of these items.
The list varies slightly from year to year, but typically the foods highest in pesticides are conventional apples, celery, cherry tomatoes, cucumbers, grapes, hot peppers, imported nectarines, peaches, potatoes, spinach, strawberries, sweet bell peppers, kale/collard green and summer squash.
2. Avoid GMOs.
What are genetically modified foods? The top ones in the U.S. include corn, soy, Hawaiian paypaya, cotton, and canola (among others). I think avoiding these foods may be even more important than avoiding the dirty dozen! If it’s not organic then it’s probably genetically modified if you live in the United States. Read more about GMOs here.
3. Eat from the Clean 15 list.
Yay! Here’s a list where you aren’t just avoiding something! The EWG publishes a list of “clean” or lower-sprayed foods each year as well! These are foods you should eat from in abundance. Do note that corn and papaya are often both included on this list, and you still may want to avoid them because they are GMO.
4. Avoid processed meats.
Ideally, you would want to buy grass-fed, pastured, locally-raised meats. But our world isn’t always ideal. So instead of eating hotdogs and chicken nuggets, make the simple switch to cooking meals with plain meat that you season yourself.
Buy various cuts of chicken, beef or pork—or buy fish (preferably wild caught, but if it’s not in your budget, it’s not!). If it’s in your budget, buy hormone/antibiotic free, but don’t feel bad if you can’t. Just do the best you can.
5. Cook from scratch.
Steam a head of broccoli (it’s the easiest thing ever!) instead of opting for the pre-seasoned, cheesy broccoli bites in the freezer section. Make your own mac ‘n cheese or Hamburger Helper instead of buying the pre-made stuff. Make homemade bread crumbs to bread your own chicken instead of opting for the frozen chicken nuggets at the store. The Recipe Index here on my site has dozens more healthy, homemade condiment and meal options!
When you cook from scratch, you control the ingredients—not a for-profit company somewhere that cares only about making money, even at the cost of your health.
6. Cut the dairy subs and use the real thing.
When you look at dairy subs (think: coffee creamers, spreadable margarine, etc.), they are almost all made with high levels of GMO ingredients—like soy. Make the switch to using real butter, real yogurt (not the sugar-laden, flavored stuff!), real cheese (not Velveeta!) and real cream. If you have dairy allergies like we do, check out this post on how to choose a dairy-free milk.
7. Use healthy fats.
Canola oil is not healthy. It’s a top GMO crop, and I avoid those at all costs. Instead, use olive oil, palm shortening, coconut oil, real butter or real lard. Trina Holden recently posted this GREAT infographic on good fats!
8. Check the clearance produce.
Even during the time we had WIC, I would shop the clearance produce racks to maximize the funds I had. Sometimes, you can even score organic that is cheaper than conventional!
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9. Use fresh when possible, then frozen and then canned.
Fresh produce is always best. But you may not always be able to eat what you prefer. For example, apples are in season in the fall. So, they will be cheaper in the fall. But their price will skyrocket when they are not in season. For this reason, try to shop for in-season produce that is fresh.
When you can’t get fresh, opt for frozen. Most frozen produce is frozen at its peak time in the season!
Lastly, use canned. I really do not recommend canned goods. I have read that only canned tomatoes retain any nutritional value (canned fish is OK, though). Also, most cans are lined with BPA, which is a hormone disruptor (source).
10. Garden.
I will not tell you that everyone can garden. Not everyone can. I think it takes some knack for it. However, you can learn at least the basics! (Check out these Gardening Tips for People Who Can’t Garden and these Simple Tips for the Rookie Gardener.)
If it were left to me, our garden would never produce a thing! My husband really takes care of it; I just pick out of it!
Up until two months ago, we lived in a townhouse, so we didn’t even have a yard. Instead, we used my parents’ land to plant three to four box gardens for the past four summers. Sometimes it was hit or miss, but it was nice to have the little bit of extra when it did go well!
If you do not have any land you can use, check out Jami’s Apartment Gardening eBook, which has ideas for gardening in small spaces!
Above all, just cook with real, whole foods! If you can afford organic, great! But, if not, don’t sweat it or beat yourself up!
One of the BEST ecourses I’ve seen on the topic of eating healthy on a budget is Grocery Budget Bookcamp by Tiffany at Don’t Waste the Crumbs. She is fantastic. I highly recommend it if you want more in-depth tips!Right now, you can also grab your FREE Guide to skip the store, use the food have, and save more money?
Wendy D
Thank you for this! I, like many, get frustrated and overwhelmed when I can’t find or afford “ideal” food, and have to remind myself that I can still get “better” food than packaged processed junk!
A tip for those like me who aren’t able to garden (I live in an apartment): Indoor fresh herbs! In the summer my local big grocery store carries small potted organic herbs for the same price as buying a small package in the produce section. They can be put in a sunny windowsill to grow and use all year long. Being able to snip off the amount you need as you cook is wonderful, and makes it easier to cook fresh, tasty, healthy meals. Fresh herbs have a lot of health benefits too!
[email protected] Humbled Homemaker
I love the fresh herbs tip! I have only tried herbs once, and I killed them! Ha! I need to try again!!
Melody
I don’t understand this list. It’s supposed to be about eating healthy if you can’t afford organic, but then you tell people to avoid GMOs and that ” If it’s not organic, then it’s probably genetically modified”
How is this helpful?
Erin
Simple: There are only a certain number of GMOs in our country right now. You can eat non-organic food in plenty, but I would still avoid the non-organic versions of GMOs. In other words, I would just avoid eating those foods–corn, soy, etc.–in general. 🙂
lyss
So what you’re saying is to avoid non-organic varieties of the foods that are on the high-risk list for being genetically modified? Reading that one sentence Melody referred to by itself would lead us to believe that all non-organic produce probably is a GMO, but in the context, I’m guessing you mean that all non-organic produce from that top list is probably GMO. Am I right?
I’m in the same boat…can’t afford all organic, but would really like to avoid GMOs if possible. Just yesterday I found out that Bountiful Baskets has a drop point nearby and I’m excited to try it out. Anyone have experience with it?
Erin
Yes–exactly! Do I need to re-word it? Honestly, we just try to avoid corn, soy, canola, etc. in general b/c I feel like GMO crops are even worse than non-organic. So unless it’s an organic splurge on one of those–or we are in the company of others who have served it to us and we don’t want to be rude–we just go without it.
I looked up Bountiful, and they don’t come to my state. So bummed! A few people posted about them on FB. Sounds like a great option!!
Laura
See if there is a different local option! A family I know grows a bit of produce and runs a CSA share program. You can either prepay for the summer at $20 a box or do drop in by week that is $25. There can be other good options too if you ask around!
Jenn
Bountiful Baskets is AMAZING!!!! Incredible produce for an unbelievable price! All because the whole thing is volunteer-run. I’m so thankful that we started one up here! Sooooo worth the time we put into it! Another plus is that it’s taken me out of my comfort zone and made me try new things that I never would have bought at the store. Can’t say enough positives about them!!
building erection
Never would have thunk I would find this so indispensable.
life insurance company
That insight’s perfect for what I need. Thanks!
Raven
Because “can’t afford” is a misnomer, and some of the expected text in a post with this title would be about the organic things that you can easily buy if you are homeless, as well as the things such as garlic that do not need to be organic. Also, you are an idiot who is incapable of reading because she was referring specifically to GMO items such as corn and soy, which, obviously, you should never buy if they are not organic. Part of affording good food is to not be stupid enough to buy non-organic items just because you “cannot afford organic,” but rather to not buy these extremely toxic items, such as apples and bread, at all. (On the other hand one should still buy kale even though it is an absolute requirement to always without exception be organic when it is kale, since it is so nutrient-dense that it will last a long time and fill you up and therefore is still cheaper then things such as regular potato chips which you would at a whole bag of at once and which when the kale chips last 2-3 weeks for $7 and the potato chips last 1-2 days for $3, the kale chips are a good idea to buy).
Keri
Did you really need to be so rude. I know this post is a year old but you were so caustic I had to say something. She didn’t understand and asked a question. It is not helpful when you insult and call names. People will quite asking questions and that would be a shame.
Erin
Oh my! I didn’t catch her comment earlier. 🙁 I am so sad she used my site to bring someone else down. 🙁
Kay D.
For the past couple of years I have been implementing all of these tips. It’s really not that hard to do. One thing people can do if they are blessed to be next an Azure Standard drop is order from them. A lot of the stuff is still expensive but a lot of it is not. I buy a case of organic apples for a lot less than conventional apples at the store. Next month I’m ordering two cases of juice apples for $12 a case. A case is 20 pounds. Now that is a bargain!
[email protected] Humbled Homemaker
We JUST got an Azure drop our way…starts in a few weeks! CAN’T WAIT! 🙂
Emily B
I just ordered juice apples from Azure Standard also 😉 Can’t beat that price!
Also, the EWG site says that white and multi color corn is not GMO. Yellow corn usually is, but not all of it. Maybe add that in?
Mary Ann
Where can I find more info on your local Azure Standard drop? I live in the Charlotte area (in SC) and have been waiting for years for Azure to come here! Would love to look into it and see if it’s beneficial for us. Thanks!
Kay D.
Mary Ann, you can find out about drops by contacting Mrs. Joe Woods. Her husband owns the trucking company that delivers Azure Standard to the midwest and the southeast. She will inform you about the nearest drop and if there is not a drop near you you need to let her know that she would like a drop in your area.
https://www.facebook.com/azuremidwestrout
Erin
Mary Ann, here is the Facebook page! I believe there will be a North Charlotte AND South Charlotte one!! https://www.facebook.com/AzureStandardCharlotteNCDrop The first order cut-off is Oct. 18…and the first drop is Oct. 24!! I hope to make an order for the N. Charlotte drop!!
Mary Ann
Thanks, Erin!
A South Charlotte drop would be awesome!!!
Allison
Great post! Thank you.
Chrissy @ Muse of the Morning
I generally find the idea of only “eating organic” to not really be a sustainable practice anyway. The food has to be picked earlier and travel further because there is not as much demand as for conventional produce. For my family, the best choice has been to eat seasonally and locally. We happen to also live in an area where there are tons and tons of local farms. I know that isn’t available everywhere.
Here though, many of the farms have organic practices, but can’t afford the label so it’s just as good or better than buying organic- because we’re supporting the local economy AND getting the very freshest produce possible for the price of conventional. There’s nothing better.
We also eat seasonally, which means we don’t eat things like bananas or oranges because they don’t grow here. We very occasionally will get some though, when the are in season as a treat.
I realize our choices aren’t available to everyone, but if they are available to you, I highly recommend this route!
Sara
Wish there was a way to ship you some of our oranges! We have trees that in some seasons produce more than we know what to do with (other than try and sneak attack each other with a mean orange fight!).
Allison Doran
I just wanted to say thank you for sharing that. I have been telling a lot of that same stuff to my friends, especially those that have kids and not much money. I make most of my own food from whole food. I am on a strict budget and can’t afford organic anything, but I do use a lot of whole foods, fresh (sometimes frozen) produce and many other tips you included. I also use a lot of my overripe fruit to make quick breads and cobblers as treats! I’m also very lucky to have access to low cost produce because of a local place that sells produce to the public at just above wholesale. You do have to be careful there tho. A lot of the produce is really ripe, almost overripe, so it usually has to be used within a day or so of purchase. Let’s put it this way, I bought enough fruit and veggies to make trays for my daughter’s birthday with over 40 people (plus have some left over) and only spend $30. That was getting melon, oranges, carrots, cauliflower, broccoli, tomatoes and a few other things. I guess my only real add on would be to shop around and see where you can get the most bang for your buck!
Sarah
One of our only organic grocery items is raw milk and we ration that out pretty strictly (meaning we *only* go through 2-3 gallons a week for our 4 milk drinkers). Beyond that, I am content buying “real” food ingredients like pantry staples, chicken, clean 15 produce, and such and making sure we avoid processed food almost exclusively. I think it’s much more productive to avoid artificial ingredients, colors, MSG, etc. than it is to stress out trying to stretch the budget for organic food.
We also have made the decision to drink mainly water, herbal iced tea, coffee and our couple gallons of milk. Not buying any juice or other beverages saves a good chunk of change, not to mention we don’t have to lug all that liquid home from the store 🙂
Thanks for a great post.
Pam
I agree Sarah!! We don’t do organic and probably won’t unless we win the lotto. Lol. But we do our best to avoid aspartame, artificial dyes, msg, etc. that are so much worse for us than non organic fresh produce. Unfortunately, non GMO products are also super expensive around here so we don’t buy them either. We don’t do raw milk… at 7.50 per half gallon and 4 gallons per week, we’d spend $240 a month on milk vs. our current $44/month for regular non-organic stuff (at least it is hormone free). I do what I can and don’t stress about it… sometimes I think the stress and worry that people put on themselves over “right or wrong” foods is worse!
This is defimitely a wonderful post!! Thanks!
Sarah
$7.50 a half gallon? That’s pricey! We are blessed to get it straight from the farm at $4.50 a gallon, but I know it’s much more in the stores.
Pam
Yeah, it’s crazy expensive. And I would have to drive 150 miles once a week to get it! Raw milk is “illegal”l in my state and the closest neighboring state, so it cannot be sold in stores. Even store bought organic milk prices are outrageous, $6.99-$7.99 per gallon. Like I said, at least my $2.73/gallon stuff is hormone free!
Danielle
This may be a silly question…but when u say a canned product has no nutritional value left in it…does that include home canned? I realize fresh is best..but home canned in glass jars..I had always thought the product would still has nutritional value after the canning process is done. I have a garden and just spent a summer canning like crazy and am very disheartened if what i can has no nutrition left in it…green beans, chili sauce, pizza sauce, etc…
Karen
Canned produce has almost no nutritional value, because the heat kills all the nutrients in the food. A very few oil soluble vitamins might remain, but essentially you are left with calories and fiber.
Blair
While canning does reduce the amount of nutrients and fiber in vegetables, it does not remove them all. Blanket statements like these scare people away from using canned goods, when they still offer nutritional value. As someone who has both their undergraduate and graduate degrees in nutrition, I find it misleading to say that these foods have no nutritional value. For example, canned tomatoes and canned tomato products, such as tomato sauce have a major increase the antioxidant lycopene as opposed to fresh tomatoes, which has been shown to lower the risk of prostate cancer and heart disease. Low sodium and no-salt added options are available for many canned vegetables as well.
lyss
I’m certainly no expert, but I would say that your home-canned veggies are much better than buying canned veggies. Please enjoy the fruits of your labor! : ) But depending on what you grow, I might invest in a freezer so you have the option of freezing produce next year. Green beans, as well as alot of other veggies and fruits, can be frozen. Another option is fermenting. I’ve only made cabbage based ferments (i.e. sauerkraut) but many other veggies can be fermented, too. The advantage of canning, though, is that it can be stored at room temp instead of a fridge or freezer.
Raven
She is referring only to things that are canned in metal, BPA-laden containers and is presenting it stupidly like most people do. Things that you have canned yourself are extremely healthy when they are fermented due to containing probiotics, and others are nearly equally as healthy as fresh unless they have been cooked, in which case it is the cooking of course that has destroyed some of the nutrients but it’s fine. Canned green beans from Aldi’s contain over 92 different pesticides, plus whatever additives they have in the can, have been cooked beyond any degree of possible health, and has then been sitting around in a warehouse for several years, and is now made of nothing. If it is in a grocery store that sells some edible and actual food, and also comes in a glass jar, then it is likely to have nutritional content because only healthy companies generally use glass jars for vegetables in the first place, but of course, check the ingredients label, processing methods, and certifications as well.
If you add vinegar to the things you can however then they will not be as healthy, and will not even be as healthy as fresh produce, because the vinegar kills all the bacteria including that which originally existed on the skin. Instead, your sauerkraut and beet-sauerkraut should consist of the vegetables natural juices, any spices that you may or may not wish to add, and salt. If you are canning without fermenting then I am sure it retains nutrients for about a year – how long after that would probably depend on the specific food you are referring to.
For information on canning and fermenting food for health, see the Weston Price Foundation.
Karen
Avoiding GMOS is not that hard. Basically, avoid non-organic packaged foods, which are loaded with the typical corn, soy, canola oil, and beet sugar GMO ingredients.
Anne @Authentic Simplicity
We’ve discovered that the further we go, and the more we eat from scratch and make ourselves, the more we are able to afford. I’m able to get more grass-fed organic meats now then I used to but otherwise my buying habits and budgets haven’t changed significantly. Also, learning to buy in bulk strategically has opened up a lot of room in my budget as well.
michelle james
Hi,
I’m from the UK and enjoy reading all of these posts. I thought I would mention how well fresh herbs freeze. I used to think it was so expensive when a recipe called for fresh herbs as I would buy a bunch and then end up throwing most of it away. I have tried buying the supermarket potted herbs, but they generally die as they have not been grown properly and have very weak stems. But then I watched a cookery program that said you can freeze herbs, and now I have all the herbs I need labelled up in the freezer. They last me ages. The tougher herbs like rosemary and sage are the best as they retain their shape when thawed, but all the others still taste the same if they are mixed into cookery, they just can’t be sprinkle on top of dishes as they go limp when defrosted.
I love to buy organic when I can afford it, but I noticed in the big supermarkets that the organic produce tends to be from further away, so tend to opt for locally grown over organic if I have to make the choice. How can I buy organic apples that have flown half way around the world from New Zealand! It just doesn’t seem to fit with the healthy sustainable lifestyle I’m trying to promote. I love the summer when I can go to ‘pick your own’ places and grow my own bits and bobs of produce. I also love picking blackberries and apples for free from the hedgerows. Free apples and blackberry crumble definitely tastes the best!
Heather
In addition to berries and apples, there are sooooo many good greens to forage!!! We purposely leave parts of our yard growing rather than mow and eat plantain, a relative of spinach – it’s a wonder plant that often vexes those who are after the perfect lawn, same with lamb’s quarters – much more nutritious than spinach, burdock – young greens and root, purslane – a yummy tart plant, cleavers, clovers, etc. etc.!
Sherie
Where can I get the recipe for the dish shown under #6? It looks delicious!!!
Lisha
Hi there, just came across these awesome posts! I agree wholeheartedly with both Part 1 & 2 of these and am sharing the links to these today on my Facebook parenting page at www.facebook.com/ConsciousParentingApproach – inviting you and your fans to come pass by our page and say Hello!! 🙂
crys
Canned tomatoes are highly unhealthy!
Jessica
I try and buy organic whenever possible. To help stretch my budget I make all my buys especially my organic buys, stretch as far as possible. Learn how to butcher a whole chicken or learn how to break down big cuts of meat into steaks or smaller roasts. When you do the butchering yourself you save money immediately. My $13 organic whole chicken can be used for at least 2 meals for my 2.5 person family. I then save the bones and make homemade chicken stock with them. I can usually get a gallon of organic chicken stock from the bones of 1 chicken. Right now I am gathering veggie clippings, such as ends of carrots, celery, onions etc. that get chopped off and thrown away to make homemade organic veggie stock. When my organic bananas start to get too brown for our liking, I peel them (they seem to stop ripening once you peel them vs. placing them in the freezer with the peel on) and place them on a cookie sheet in the freezer. Once frozen I throw them into a storage container for use at a later time such at throwing them into our morning green smoothies or making banana bread! When you find ways to make your food stretch and you find ways to waste less, it seems like you are able to afford a little more. And every time you are able to add another organic, whole food item to your shopping cart it’s a win!
Essa Adams
Great article, also enjoyed your share on needing a little help to get to the end of the month with good food. Been there when daughter was young and hubby laid off often. Soup that is healthy with bread and butter is the best dinner i can think of. A pot gets us through days, lots of kale and chard and spinach, either one to liven it up and make it more nutritious with each days served. I love soups.
Julie
This article is such a great resource. Thank you, thank you!
Jen Mc
I thought I would just share some things that we do. My mom and I and a few friends occationally get together and buy bulk goods from the bakery supply house. we get wholesale prices if you can split a 50# bag or rolled oats or a 5 gal bucket of local raw honey from the farmer. We are also blessed to live in an area where we have various choices to purchase a CSA share we get enough organic produce each week that even in a bad year might cost under $1 per pound but if you take advantage of the take all the kale you can use times and pop it in the freezer or the tomatoes are at the end have at them and you can can them. saving money though does take time and energy and sometimes with 4 children I cannot can 52 jars of tomato sauce and the same amount of applesauce. but like you say we do the best we can and let God take care of the rest. thanks for your post I’m sure you are inspiring lots.
Erin
Thanks for these tips!!
Jennifer
We have a large family, 6 kids 12 and under and one on the way. Buying all organics for a big family often seems like an impossible feat. Thank you so much for your tips and encouragement!
Erin
Thank you for stopping by! Hope you continue to be encouraged!!
Jamie Larrison
Here are some other things I’ve found to be amazingly helpful when saving money.
1. Buy at a local discount/scratch and dent store. I’ve bought organic kombucha for 40 cents a bottle and organic toddler squeeze pouches for 15 cents each!
2. Use your community garden if you have one. Ours lets us take whatever produce we want if we just spend adequate time on the upkeep.
3. Stock up at the farmer’s market when food is in season. Like the last week of July I bought peaches in bulk for 1/3 the usual price and we froze a bunch. (it’s nice to find a local farmer who also supplies raw milk and pastured meat. We buy ours from an amish family for $2 a gallon!)
4. Know when your grocery store restocks the produce section. Often that’s the same time they majorly mark down items. Kroger marks down 50%.
hilary
If you have a big freezer, pick local produce in season or buy in bulk and freeze. You may even be able to pick at local farms for free at the end of the season if you ask so that their plants are picked clean. I do this a lot with fruit. My kids and I picked 40lbs of blueberries at less than a dollar a pound.
Erin
Thanks for the great tips! We got our first chest freezer for Christmas, and I am soooo excited to begin preserving more and making freezer meals, etc.!! We have a great blueberry patch near our house, and picking the berries is one of our favorite family activities!
Anni
All good suggestions. Especially #10. Gardening – I think Americans need to rediscover gardening. Especially us (the younger generation).
terisa
Did you know that margarine is 1 molecule away from becoming plastic? Its true. I only eat real butter.
Erin
Yep–I don’t eat it either.
Amby Stanyer-Hunter
Do NOT use palm shortening as seen in the oil category… Unless its sustainable its killing the planet!
Raia
I just wanted to say how encouraging this post was to me. With my husband being a freelance web/graphic designer, our income is very sporadic and there’s absolutely no way we can afford to eat everything organic! This helped remind me the basics that I need to focus on (besides the given of relax and trust God). 🙂
Amanda
I get the idea behind the post but heres my thing. Take into account that not everyone in the country can have things that you tell them to go for and get instead of the items that contain GMOs and such. Hate to say it but if it weren’t for Soy I wouldn’t be alive. Allergies take a larger role into peoples lives.
Patty
This post was both helpful and encouraging! I want so badly to feed my family healthy, whole foods, but stress out at times over how to afford it on a limited budget. Thanks for sharing this!
Tania Belkin
Erin,
I agree with you that eating healthy is always possible. But, I would like to add that you can still find a way to buy organic food on the budget. I would also suggest buying in season. My family stocks up on organic berries in the summer and on apples and root vegetables in the winter. The prices are great, berries we freeze and the root vegetables and apples can keep for months. In fact I developed a guide – Savvy Organic Shopper’s Guide which deals with buying organic food on a budget.
P.S. The clean 15 list includes corn. And as you mentioned, most of conventional corn is GMO. Kind of makes me want to question the whole clean15 thing.
Sasha
Some really great tips here! One way I incorporate more organics on a budget, even though I can’t even come close to buying all organic, is to try and choose organic when I buy whole grains and legumes. I find that especially from the bulk sections, the organic versions are normally only a tiny bit more expensive than their conventional counterparts. Definitely a big plus for me as these are the base of most of my meals! And with produce, I can usually find a pretty good balance between eating what is local, in season, and therefor cheap, other sales, and some organic.
Erin
Thanks for that great tip, Sasha!
Erin
Great tip! Thanks for sharing!
Dorothy ButlerLandes
Foraging is another great way to find organic berries, nuts, and greens for your table. It’s also a great activity to do as a family.
Erin
It is!
Lacy
I’m surprised nobody mentioned eating vegetarian, at least some of the time. Beans, rice, quinoa, lentils. Cheap, healthy, filling. Poorer communities around the world live on it, and many of them are healthier than the average American. Also, try nut milks (almond, cashew) or rice or coconut milk. You can even make your own to save money.
MaryLena Anderegg
Excellent advice! We had to change to a heart healthy diet in 1992 and there is only one thing that was added. We were advised to use canola oil. Other than that, we were told the same basic rules as you have here. For serving sizes, we were told to restrict our meat helpings to nothing more than the size of the palm of our hand (usually 3-6 oz depending on your body’s size). That diet has helped my husband (at 81) to be “in the healthy range for a 40 year old.” Praise God!
Raven
Actually, frozen is much healthier then fresh produce, because it has not been sitting around losing nutrients but has instead been frozen and therefore kept all of it’s nutrients, although of course frozen produce is more expensive. And things that have been canned are also some healthy, probiotic items when they are canned in glass jars they are usually of the healthy variety, and fermetned. Randall’s beans is also a brand which does not use any additives but is not expensive like other organic beans. Anything found in a metal can in the non-organic section of a typical grocery store, however, is completely useless and also probabaly has many toxic chemicals in it, including BPA. Those things should NEVER be bought.
Tuna is fine yes except for the BPA, however, a few years ago EVERY brand of tuna found at grocry stores started putting soy in their water just for the purpose of harming you. Therefore, only the expensive brands of tuna are okay to buy (that I have seen). However, I sometimes buy the Starkist tuna (all other brands have tiny pieces that fall out, so the Starkist has more tuna in the can, as the weight also includes the water and Starkist has less water), and then I put it in a colander and rinse it like 12 times and squeeze hard. Sometimes the soy-free brands aere less then $2 and therefore may be okay to buy. There is also a pull-open, mostly waterless version of Starkist which I assume would therefore have less soy then the regular cans.
Everyone can indeed “garden,” if they have available ground or pots to do it in. Some plants grow pretty much no matter what you do, such as basil, and trees. Onions can also easily be regrown although of couse this doesn’t save you much since they are so cheap to begin with. One thing that everyone should grow because it is so expensive is spirulina. Spirulina has every nutrient but one and can be used as the only food one ingests. Use FreeCycle to get a tank.
Laci
Thank you so much for this. I almost cried reading this and the previous article you wrote. My husband and I barely make ends meet but we are still very fortunate. It’s so humbling. His family touts only organic and I have such a hard time not feeling like I’m poisoning my husband and son because we just can’t afford organic. I buy organic when I can, when I find it for a good price, but it’s just not possible to do 100% of the time. Not even 50% of the time. Your posts were so encouraging. Thank you!!!
Erin
Keep on keeping on, Mama! You are doing just fine!!
Shamika
Great tips! I think buying in bulk and making my own convenience foods are the best takeaways for me.
Erin
Glad you enjoyed them!
KaityCakes
So, I have read most of your comments and all I really got is wishy washy… shaming comments. To sum it all up, just use common sense and try to be as healthy as you can, avoid food you feel funny about. Some of you make me want to give up and go to Mcdonalds.