LiveWell Chiropractic

Keeping your family fed with healthy meals without straining your bank account can be a challenging task. There’s no question that whole foods, natural products, and organically-grown produce are certainly the healthiest options for your body, but at times it can seem unhealthy for your wallet.

This is the third in a four-part series that offers methods for incorporating more natural and whole foods into your grocery shopping while staying responsible to your budget. Two weeks ago we discussed some worthwhile reasons to shift toward a diet of more fresh, wholesome foods. Last week we covered some beginners’ steps for fitting healthy groceries into a budget. This week we’ll take it up a notch and explore intermediate ideas for saving on healthy food.

Shop around.

Your traditional grocery store is not the only place to buy food. Other venues may offer a significantly cheaper options. Search out these types of stores and markets in your area and compare prices. It can save you a lot of money.

• Go to the source. Many cities, as well as small towns, host weekly Farmers' Markets. Local farmers bring theirwares to specific locations, typically open-air street markets, and sell fresh food directly to you, often for less than you'd pay in the supermarket. This produce is usually grown without chemical pesticides, but may not be certified organic because of the high cost of certification – just ask the farmer how it is grown. You can also ask if they are willing to give a discount for bulk purchases. Towards the end of the market, some venders sell their remaining perishable items at a discount. Bonus: you are supporting your local economy and the environment! Search out your local farmer’s market as soon as it begins in the spring.
•  Buy locally. Check whether there is a community-supported agriculture (CSA) program in your area. These programs allow you to regularly enjoy a share of a local farm’s harvest by receiving weekly boxes of fresh fruits and vegetables. You get the freshest produce (sometimes picked that morning), usually organic, straight from the farm. Plus, you’re supporting local agriculture.
• Ethnic markets and corner stores are worth looking into. Many of them feature an impressive, affordable selection of fruits and vegetables, as well as some other products. 

Another key to saving money on food is to make sure you’re not wasting anything. Leftovers can easily be used for another meal. This quickly becomes second nature, and these meals can be some of the yummiest of the week!

• Soups, stews, or stir-fries are ideal for using leftovers. Create a base with broth or a sauce, and add any leftovers you have, such as whole grains, veggies, and meat. You can be creative with herbs and spices to create unique flavors. 
• Wraps & burritos are tasty filled with most leftovers. Simply put all your leftover cooked grains, veggies, and bits of meat into a tortilla (try to get whole grain!) with a little low-fat cheese and enjoy. 
• Salads get a boost of flavor, when you top fresh greens with leftover veggies, cooked whole grains, and cut up pieces of meat from another meal. Add your favorite healthy dressing and you have an instant meal.

Cutting out sugary junk food doesn’t mean that you have to cut out all desserts. We all enjoy sweet treats, so it’s important to know how to include yummy, healthy, and affordable desserts in your menu. Avoid processed desserts packed with sugar, and instead find ways to shift your thinking about what dessert can be. For example, fresh fruit can make a sweet, healthy, and inexpensive dessert.

• Home baked items: It is much more affordable to bake your own cookies, muffins, and cakes. It's also a great way to spend time with family or friends. You can improve the nutrition by baking with whole grains and less refined sugars like maple syrup or honey. 
• Frozen treats: Freeze your own 100% fruit juice popsicles. If you don't have a popsicle tray, use an ice-cube tray with small plastic spoons as handles. Try freezing grapes or bananas (cut into pieces before freezing) - they are not too hard to bite into once frozen, and the sweet, cool flavor is perfect on a hot summer afternoon. Making your own frozen yogurt is fun and easy, too! Simply flavor a container of plain yogurt and freeze. Resources: