Everyone is in a different place when it comes to the organic versus conventionally grown spectrum. Some are 100% organic right down to the clothes they wear, while others would not even contemplate wasting their money on the “hype”. However, from my many conversations and questions during my speaking engagements, I can tell you that most people are somewhere much closer to the middle. I think most people would agree that there is absolutely benefit both to the body and the environment from buying organic food, however the question becomes how much benefit and does that benefit outweigh the higher cost of organic foods. It is a very valid point, especially in these extremely challenging economic times. Here are some tips to help you balance the cost and benefit of organic food and still stay within your budget.
IF YOU CAN PEEL IT, BUY CONVENTIONAL
While you cannot eliminate pesticides completely by tossing the peel, you do eliminate a significant amount. So, if you are going to peel a fruit or vegetable then buying certified organic may not be worth the extra cost. This includes things like oranges, kiwi, avocados, bananas and mangos. However, I would remind you that the skin is the most nutrient dense part of the fruit or vegetable, so buy organic sweet potatoes and cucumbers and eat the skin for extra nutrients and fiber. For fruits and veggies that you cannot peel – like red peppers, grapes, pears, berries, and kale – buying organic is a smart splurge.
SHOP THE SEASON
One of the best ways to enjoy more organic produce is to buy those items that are in-season. Berries are a great example of an item that can be purchased very reasonably organic while in-season, however when out-of-season you may need to get a second mortgage to support the habit. Eating seasonally not only contributes to your bottom line, but it also benefits your health. Seasonal produce is higher in nutrients than when it is purchased out-of-season and has been grown in a greenhouse. Many times when you purchase an out-of-season item it was only available because it was grown on the other side of the world. So by shopping in season, you are helping the environment and “local” farmers.
JOIN A CO-OP
If you have not already tried a local co-op or farmers market, you should give it a shot as soon as possible. Most co-ops offer local and/or organic produce at a very reasonable price. You will be forced to eat more seasonal foods, support local farmers and a cleaner environment. If you live in the Houston area and want a fantastic bargain on amazing organic and often locally grown produce, check out the Rawfully Organic Co-op. I have not purchased from them, but Central City Co-op is another one in the area. Do an online search for co-ops and farmers markets in your area, it will be worth it.
SKIP THE CONVENIENCE PACKAGING
Packaged organic veggies, fruits and lettuces are of course extremely pricey because you are paying for someone else to prewash and pre-chop them. Switch to whole vegetables, fruit, and heads of lettuce, do a little prep work yourself, and you can afford to buy more organic produce. The additional benefit is that whole produce has a longer shelf-life than prewashed/pre-chopped items, so you will through less food away.
BUY CONVENTIONAL RICE, BREAD, AND PASTA
Instead of spending the extra money on organic grains, focus on whole grains, like brown rice and whole wheat pasta. Consuming more whole grains has a much larger impact on your health than choosing organic or not. You can decrease your total mortality rate by 15% by consuming more whole grains.
BUY STORE-BRAND ORGANIC
Almost every state and national grocery chain now offers an in-house organic brand. Whole Foods offers the widest variety of products that I have found. The price of the store-brand organic products are almost always less expensive than the national organic brands and the stores are more likely to have coupons and specials on the in-store brands.
DIG DEEPER TO UNDERSTAND
Ask the butcher the difference between the organic chicken and the no-hormone, no-antibiotic, vegetarian diet chicken. What you will find, is that there may not be much difference. At Whole Foods, the difference is that the non-organic chicken was not fed an organic vegetarian diet, but a vegetarian diet. Given that the non-organic chicken is $2-3 a pound cheaper than the certified organic, that may be a great way to save. However, you do have to be careful and ask, because all grocery stores to not have non-organic meat that is no hormones, no antibiotics, vegetarian diet. Milk and cheese are another place that you may be able to buy non-organic and still get most of what you are looking for at a lower price. Read the labels, it will explicitly say if it is no-hormone, no-antibiotic, vegetarian fed. Many national grocery stores now offer an in-house brand of milk that is not organic but is produced by farmers that pledge not to use artificial growth hormones. These offerings are usually about half the price of certified USDA organic.
BUY ORGANIC EGGS
Eggs with the official USDA Certified Organic seal contain less saturated fat and more omega-3s and beta carotene than their conventional counterparts. However, it might not be worth your money to spend extra for eggs labeled “cage-free”, “free-range” or “all-natural”, as those terms are not closely regulated.
BUY GRASS-FED MEAT
“Pasture-raised” or “grass-fed” red meat can be about twice as expensive, but it contains more heart-healthy omega-3s and other good fats. By limiting your meat consumption to once a week and buying lower cost cuts like chuck, flank, or skirt steak – you won’t be paying for fat and bone. On the other hand, if you are like me and you really love a great grass-fed tenderloin filet that is unfortunately very pricey – have it every once in a while, eat a small portion, and savor every bite!
BUY ORGANIC CHICKEN IN BULK
Organic chicken offers some of the same health benefits (more nutrients and less fat) as organic beef, but it is much cheaper. Save up to 20% on the supermarket price by stocking up at clubs like Costco. Another way to save on organic chicken is to buy the whole bird instead of breasts and thighs. Chicken freezes great, but you have to remember to thaw it in the refrigerator overnight for a good product.
If you are interested in getting a hands-on lesson in getting the most bang for your buck at the grocery store, learning about new products to save you time and effort, and how to make the best choices for your family, contact me to schedule a grocery store tour.
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