How To Eat Healthy On A Budget - Local, Sustainable, Nutrient Dense
We’ve all heard how eating a healthy, nutrient dense diet is expensive. Maybe you’ve given it a shot and came to that conclusion from your own experience. If you haven’t given it a shot yet and you’ve found yourself here, then you’ve come to the right place. While yes, you can most certainly rack up a pretty high grocery bill by filling your cart with nutrient dense goodies, you can also do it on your own budget, whatever it may be.
Let me show you how.
THE WHY
Why Source Local & Sustainable?
Knowing where your food comes from is the first step towards filling your kitchen with high quality foods. Sourcing locally and sustainably not only provides you with a deeper connection to your food, but also packs a more nutrient dense punch.
“When you choose to support your local farmer, as a result you’re supporting
the environment for future generations
economic profit for farmers
social and economic welfare
the welfare of animals and livestock
To achieve these goals, sustainable agriculture includes measures and methods
that promote soil health, minimize water use and wastage, and support the health
and well-being of both farm workers and livestock”*
THE HOW
How to Source Local & Sustainable
Before I share a few tips on how to source local and sustainable food, let me tell you what you don’t have to do.
You don’t have to overhaul your whole kitchen and change your entire life. Not at all! You can make small changes day by day and week by week that will add up to big changes over time.
This isn’t a race and it’s not all or nothing. Do what you can when you can and be proud of the steps that you’re taking.
The first and most accessible way to bring more nutrient dense foods into your life is to start with organic.
“These standards require that organic foods be grown
without synthetic agricultural inputs like synthetic fertilizers,
fungicides, pesticides, herbicides, insecticides, or food additives”*
You don’t have to buy everything organic. You can check out the Dirty Dozen by the EWG and follow
their recommendations for which products to prioritize purchasing organic.
Secondly, join a local CSA or shop at farmers markets.
This is a great method to get to know the locals around you who grow and provide your community
with food. You can ask questions, get advice, and create amazing relationships while selecting fresh
as you can get items. This will also help you to eat seasonally without even thinking about it. When you
eat seasonally you’re automatically saving on cash because seasonal foods are in abundance, therefore,
they’re cheaper, too.**
When you do go to the grocery store, check out the bulk options for grains, legumes, nuts, and seeds.
You might even be able to find these at the farmers market, but if not, a natural grocer is another great
option.
And, before you head out into the world to implement these new tips and tricks, make a list!
Creating a list of items that you’re looking to purchase is key to sticking to a budget. I’d suggest heading
to Pinterest or your favorite cookbook and planning out meals for the week, seeing what you have on hand
already, and making note of what you need. This will help you to keep on budget and to create a calmer
shopping experience overall.
PREPARATION
Now that you have your kitchen stocked with fresh, local foods, it’s time to cook them.
Here are a few methods of preparations when it comes to making the most out of your
purchases.
Baking and Roasting - Cooks food with dry heat. This is a great option for large batches of foods, such as
root vegetables and meats.
Steaming - A quick way to prepare vegetables in a way that retains nutrients and makes them easy
to digest.
Saute and Stirfry - An easy way to create a meal. Throw veggies, meat, and butter into a pan
for a simple clean up and delicious meal.
Grilling - Great for social gatherings. Use meat, veggies, or stone fruit for a summer picnic to infuse a
pleasant smoky flavor into your foods.
And last but not least, have fun! Let yourself explore and make this a fun experience for yourself in the
kitchen, at the farmers market, and in the grocery store. Take the steps that are most realistic, enjoy
each experiment and experience along the way, and be proud of where you’re at in your journey.
*Nutritional Therapy Association (2020) Culinary Wellness [PDFdocument]
Retrieved from https://www.nutritionaltherapy.instructure.com
**Nutritional Therapy Association (2020) Culinary Wellness Pt. 1 Kitchen Basics [Video]
Retrieved from https://www.nutritionaltherapy.instructure.com
https://www.ewg.org/foodnews/dirty-dozen.php
