Is there such a thing as Cheap Organic Food?
Are Organic foods really worth their, sometimes, high prices? Is there any way to make organic eating affordable?
Many times people’s biggest resistance to buying organic is the higher price. But there are ways to make organic eating cheaper and much more affordable for you and your family.
What exactly is Organic Food?
Organic food is food grown or raised without the use of synthetic (chemically formulated) pesticides, herbicides, fungicides, or fertilizers. This method of farming allows foods to grown in nature as they were intended. Consider that conventional farmers in the United States spray 2 billion pounds of pesticides a year on crops to compensate for poor farming practices. Do you know where those pesticides end up? In our food supply!
Aside from pesticide contamination, conventional produce tends to have fewer nutrients than organic produce. On average, conventional produce has only 83 percent of the nutrients of organic produce. Studies have found significantly higher levels of nutrients such as vitamin C, iron, magnesium and phosphorus, and significantly less nitrates (a toxin) in organic crops.
When I first discovered that organic foods might be the missing link to my weight loss and health efforts (read my story here), I had just graduated from college and was living in a miniature apartment in New York City which was quite pricey, that I could barely afford.
How in the world was I going to spend the big bucks on organic food?
Here is how I mastered the art of “going organic on a budget”:
- I stopped buying crappy “non foods” (and, yes, crappy is a scientific term). Most protein shakes, “health” bars, and processed foods are actually pretty expensive and when you completely eliminate them from your grocery list, you will save hundreds of dollars. Take a good look at the price of sugar cereals, packaged cookies and cakes, and frozen TV dinners. You will see how the prices of these foods quickly add up. That same amount of money can be better spent on a week’s worth of organic produce.
- When I started eating reasonable portions, the food was not that expensive. When I really took a look at how much I was eating and how much I was supposed to be eating, I clearly had mistaken myself for a 200 lb sumo wrestler. I had portion distortion to say the least and eating less meant spending less!
- I sought out the local farmer’s markets. The prices were so much better and I always got fresh food in season. And, honestly, if the price of cherries was the equivalent of diamond earrings, I would choose a different fruit. Go for the apples, pears, or bananas. Variety is good anyway so choose the fruits and veggies without the diamond prices.
- I transitioned my kitchen and my whole house slowly. I probably did not have a complete organic kitchen until 3 years later. Not the ideal, but I did the best I could. Rome wasn’t built in a day and neither was my organic palace. Do the best you can, start with a few items and then go from there.
- Buy organic foods “selectively”. The following foods have been shown to have the highest levels of pesticide residue, so they should really always be purchased organic:
Fruits: - Peaches
- Apples
- Strawberries
- Nectarines
- Pears
- Cherries
- Red Raspberries
- Imported Grapes
Vegetables: - Spinach
- Bell Peppers
- Celery
- Potatoes
- Hot Peppers
Animal products
*Always look for animal products (meats, poultry, and dairy) that have no added antibiotics and growth hormones. Ingesting meats that have been injected with these harmful substances is equivalent to eating the hormones and antibiotics themselves. Very dangerous!
These foods tend to be lower in pesticide levels so can be purchased conventional if necessary:
Fruits: - Pineapples
- Plantains
- Mangoes
- Bananas
- Watermelon
- Plums
- Kiwi Fruit
- Blueberries
- Papaya
- Grapefruit
- Avocado
Vegetables: - Cauliflower
- Brussels Sprouts
- Asparagus
- Radishes
- Broccoli
- Onions
- Okra
- Cabbage
- Eggplant
There’s no material item that comes close to matching “feeling good” about yourself. Take a look at where you’re spending your money now and figure out how to fit organic foods into your budget (even if it’s a slow transition). I promise that if it was doable for me, it’s doable for you too!
Find out how to easily equip your entire kitchen with the best fat burning foods here: Fat Burning Kitchen.
Did you like this article? Share it with your friends on Facebook.
Until I have know the broccoli it is the worse, it show have the highest levels of pesticides
I pay ahead of time for a summer basket share from a local organic farm and it figures out to 20 dollars a week. CSA baskets here in Canada are the way to go! I know they also have these in the US.
Please tell me why oranges are not even mentioned in the fruit list, organic or not?
Thanks for your answer,
Augusto
Augusto, oranges are great! Protein types need to be careful with citrus though. They should be fine to eat, but see how you feel after eating it.
Isabel, my hubby and I just started the DSP and he wants to know about drinking red wine. He says merlot doesn’t have the sugar that other reds have. Can they be a part of any plan? I am mixed type, he is carb type.
Thanks, Deni
If you must consume alcohol, organic red wine is the best way to go. You can read more about alcohol and your health in the DSP manual.
In Australia all our fruit and vegetables are quality when they’re in season, and all beef is grass-fed! You’d love it here!
Not true Mate! I LIVE IN AUSTRALIA and its the TOP country in the world to have DOUBLED ITS FOOD PRICES over the past 5 years … we dont have enough fertile soil to feed all the ozzies nowadays so they try to feed us veggies grown in water tanks! (the nutrition is found in the soil!) and maybe the beef is grass fed but you should see what they feed the grass with!! … I started my own veggie patch and dont eat meat so much these days ….
What if I want to gain weight? I hear about weight loss all the time. What would you say would be the best way to gain? Also how do you get a DSP manual? I enjoy all these blogs of yours. Just saw it today. Thanx!
Stephie, if you want to gain weight you just increase your caloric intake – most people would eat about 20% more. Make sure the food you are eating is GOOD food though. You can order the DSP manual on the website: http://www.thedietsolutionprogram.com.
I love the new foods in DSP but its hard to change over to organic when you are retired.One of the big changes was to grain sprouted bread (so good)and eating more vegsand fruits:)
I guess I shall ask the same question Augusto did, do oranges have to be organic or are they on the ‘safe’ list?
Hi I just want to say thanks for the help but my god this is going to be very very hard for me
I made three changes that were pretty easy. Bought brown, organic, free range eggs. What a taste difference!; sprouted grain bread and realize my stomach doesn’t get upset with it as I do like a sandwich now and then; and organic fruit is easy to do and so much better!
I’m in Australia and have just found Organic 70% Chocolate sweetened with Stevia (“Well Naturally” brand). It is fabulous!! I imagine it is OK to have in small doses? I am breastfeeding my daughter who is very sensitive and allergic. We can’t have any nuts, nut milks, dairy, some grains, some fruits and veg. Are there other snack ideas Isobel?
Isabel
I have finnally managed to find where I can buy Spelt Flower, Do you have A recipe for Spelt Bread?
Have a great day
Brian
Thank you, Isabel, you are helping a “Fat for Life kid”!
I just came across this post and you point out a lot of useful stuff. Yes, Rome was not built in a day and anyone that is changing their lifestyle really needs to remember this.
Making a bunch of small changes along the way adds up big time in the long run.
Also the safe and not safe lists probably should be though of as general guides. There is no need to get way hung up on one thing like oranges. Be careful “majoring in minor things” and look at the big picture.
What quality are your meals all day every day? Heck if you can even eat one meal a day that keeps your blood sugar in good ranges that is more than most ever do. Of course….doing that every meal is definitely better!
Robert
Oh….and PS. One other solution (if there is one in your area) is to join a food coop. I have belonged to one here in NYC for many years. Fresh, organic and only a bit above wholesale!
Robert
What about sugar? When you ue it should it be the brown organic sugar? I am new to this, today is the first day so I am kinda diet dumb rght now.
I grew up on a cattle ranch in northern Alberta, Canada. Our farm was not “organic”. However, selling an animal for slaughter with residual antibiotics in their system resulted in severe fines if not jail time. It is simply not allowed. As far as the hormones, all animals live on them, so getting meat without hormones is impossible. Finally, the apple orchards in BC don’t use pesticides. My point is, food does not need to be labled organic to be free from all of these evils. You just need good quality product from a good producer.
Thanks for this article, I agree that there are certain foods that one should eat organic. However, pesticides don’t compensate for poor farming practice, they allow farmers to grow the quantity of food our world demands. Also, many mainstream farmers also enrich the soil with essential minerals and through farming practices that encourage soil conservation such as zero tilling (not often the case with organic grain). Also, I wish there were studies showing us how much, or if any, pesticide is found in the final product, of a kernel of grain lets say. Sure, some veggies absorb pesticides in the growing process that one should be wary of, but more attention needs to be paid to the nutrition value of the end product, which could either be organic of non organic (soil grades vary so much depending where one lives). Buying local could be the answer, as one can know the nutrient levels of the soil in their area… or maybe I should turn my lawn into a garden.
I agree with Chris as well, except that not all cattle farmers use hormones in their cattle, my dad for one doesn’t use hormones or antibiotics.
Isabel,
I have hard time drinking plain water. For the past six months have been mixing it with Cristal Light. What is wrong with this picture ???
Sam
Thank You for the guidance. I have been on the plan since two weeks before Thanksgiving. Wrong time to start right? No! It wasn’t easy but slowly as I changed my lifestyle I began to loose weight. This morning I was down to 233#, now that may sound heavy but when you start at 280, it’s a vast improvement. I even managed to drop a few pounds while I was in the Hospital with Pneumonia from a sinus infection.
Lately though I have had problems with evil munchies attacking in the late evening. So far I have been able to hold them off with organic celery and organic peanut butter. Have you any other suggestions? (for a protein type)
hey so im trying to buy more of the unprocessed foods that are better for you but i have no idea where to start and where to find them please help
I am gluten intollerant and major yeast overgrowth in gut. Anybody have a good diet. And how does a person avoid sugar in everything organically??
Just joined a local CSA for the first year. So far we’ve had all organic food and tried some things we’ve never heard of before. Sorrel soup anyone?
We feel great about eating healthy AND supporting our local farmers who are getting it right. And the cost is way better than whole paycheck!
if you are going to eat meat, make sure it is grass fed beef. Cows that are fattened up with grain, which is not a natural diet for them, become riddled with e-coli.
I’m here in Germany. Organic food is easy to get, as well as grass fed beef (tastes SOOO much better). Spelt flour can be found in most grocery stores. HOWEVER, sprouted bread is really hard to get. I have to order it at a health food store, and it is prohibitively expensive, which I could deal with if it wasn’t so absolutely disgusting! I looooove bread (although I’m a protein type), and I live in the land of yummy bread. How can I survive on this heavy, wet, totally pungent yucky stuff? Is there an alternative?
Erin, why don’t you try making your own bread? You can make spelt bread or rice bread – they’re tasty and shouldn’t cost as much!