A common concern I hear that prevents people from eating a healthier diet is that healthy food is too expensive. And I would have to agree! When choosing between an organic whole food product and the processed, generic version, we often choose the latter because of the price difference. Some of these health food products on the shelf are just not affordable comparatively. So how do we make a healthy, whole food diet work on a budget? Here are some quick tips that I and many others use to eat great food and not break the bank.
1. Keep it Simple
Often times the most expensive health food products are the ones with a long ingredient list. Instead of filling up on boxed food from the center aisles, stick to the perimeter of the store choosing whole foods that don't come with a nutrition label. Learning to make simple foods from scratch not only assures that you are avoiding artificial flavors and preservatives; but can also provide quite the bang for your buck. Learn to make your own sauces, dips, and snacks using basic recipes. Instead of buying that $7.00 bag of organic granola, just make it yourself.
2. Buy in Bulk
Use the bulk section for your grains, nuts and seeds. Buying this way is usually cheaper by the pound. Plus you can buy these foods in the quantity you actually need, instead of what the packaged versions offer. Buying in bulk means you are always prepared to make recipes at home, and will be less tempted to buy the pre-made, processed version. Pay attention to the price per unit when comparing between two choices to get the cheaper price. Buying in bulk also reduces plastic waste by reducing the use of packaging. For reusable bulk mesh bags, check out Earthwise bags at
3. Find Places with the Best Deals
Health foods do not only exist at health food stores. Shop around at the different grocery stores in your community to find where the best deals on certain foods are. If you have to go to a few different stores to get what is on your list, it may be worth it if the savings are substantial. Stores like Aldis, Big Lots, and The Christmas Tree Shop have a surprisingly diverse range of organic products that are offered at a much cheaper price than larger grocery store chains. Shopping online is also a great resource. Subscription websites such as Thrive Market offer discounted products with a membership. Use farmers markets when available for cheap and local produce. You can usually stock up on an entire weeks worth of veggies for under ten dollars! If you are committed to buying organic meats, a meat CSA may be a cheaper option for you. Check out Local Harvest to find your nearest farmer's market or CSA.
4. Buy Seasonally and Learn to Preserve
When something is in season, it is usually offered at the best price. Buy seasonal produce and learn different preservation techniques such as canning and freezing. Most fruits and vegetables can be easily preserved to last all winter, but you can also make things like tomato sauce, pesto, jams, jellies, pickles, soups, and salsas out of cheap, seasonal produce to enjoy all year long. Investing a bit of time and energy into these projects when they are in season will make grocery shopping a much easier task once you have a fully stocked pantry/freezer full of homemade whole food goodness.
5. Have a Plan
Planning your meals out in advance is a great way to assure that you buy just what you need while you're in the store. This practice saves energy, time, and money by avoiding buying too much or having to stop at the store multiple times a week. We all know what it's like to go into the store needing 1 or 2 things,and coming out with a full bag of food you didn't need. Never shop hungry or without a physical grocery list. Prepping your meals throughout the week also assures that you won't be eating out or buying snacks throughout your day. Instead, you will have homemade snacks and meals at the ready, saving you from spending more money and from that 2 pm candy bar run.
6. Look Beyond Marketing
Many of us believe we have to have these fancy foodie products because the box it's wrapped in is telling us we do. it's easy to get pulled in to clever and well marketed labels, and forget about the actual ingredients in the food itself. After all, many food companies are selling us an idea about their food, not the food itself. So instead of being swayed by a beautiful graphic layout, or creative food pun, flip that box around and read what is actually in the product before you buy. Does it make sense for your diet? Is it something you could easily make yourself? Be real about what you are buying and why.
7. Shop your Kitchen First
Before you run to the store for what feels like the 11th time this week, shop your kitchen first. Yes you may be craving that sushi roll above all else, but what can you make from what you already have? Do you have a bag of frozen veggies that hasn't gotten much use? A can of beans hiding in the back of the pantry? Remember to keep it simple. Use oils, vinegars, spices, and sauces to dress up your meal and save yourself another trip to the grocery store. Even if we are only spending a few bucks here and there, it all adds up. Don't let the food you already have go to waste.
8. Develop a Foundation
The key to succeeding on a whole foods diet is having a strong foundation to return to when you get off track. Invest in a few quality products such as organic oils, vinegars, nut butters, and super foods that work for you. You don't have to buy the entire health food section to be healthy. Also always have those ingredients on hand that can make up any meal such as frozen fruits and vegetables for smoothies and stir fries, canned beans, stewed tomatoes, bone broth, and a few chosen grains and gluten free noodles.