April 11, 2017
HOW TO GET STARTED
BUYING LOCAL FROM CSA’S
GO ON A “YOU-PICK” FOOD DATE
TRY GROWING YOUR OWN FOOD
THINK OUTSIDE THE BOX AND KEEP AN OPEN MIND
FORAGING FOR FUN
DO YOUR RESEARCH
DISCLAIMER: This article is for informational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. This article has not been reviewed by the FDA. Always consult with your primary care physician or naturopathic doctor before making any significant changes to your health and wellness routine.
Plant-Based On a Budget - Getting Started
COST CONSCIOUS CONSUMING
The biggest concern I hear from people who are beginning a plant-based lifestyle, after they realize there are no issues with protein & calcium, is how to financially support their food bill. It's almost as if our modern society has a stigma in regards to the true cost of eating healthy. Though paying $7 for a bottle of water, and $3 for a soda pop does validate that thought process. Whether you're a college student, young professional, family of 4, single parent, or a retired baby-boomer, the price of food can definitely dictate your options. Eating a plant-based diet and changing your lifestyle shouldn't be overwhelming. And with armed a few tricks up your sleeve, one can truly fuel their body properly without having to make any major sacrifices.
As a plant-based athlete, nutritionist, and young professional myself, finding the right nutritious foods that will improve my quality of life, decrease recovery time, aid in my overall well-being, and offer a pleasurable experience while staying in my budget are very important to me. With so many “experts” on tv sharing conflicting views on superfoods, organic foods, food additives, processed foods, and really anything health related, it's easy to feel lost in regards to what is considered “healthy & beneficial.”
So, how do you get started? Well, the first thing to consider in nutrition is being aware of one's own current health needs. Understanding where you are deficient in nutrients, as well as acknowledging your current health challenges will allow you to truly make the best choices to fuel your body. Next, identify these nutrients so you can effectively make the food choices that allow for conscious spending. It's important to note that it’s not vital to have a micronutrient test completed to be healthy on a plant-based diet, however for the best results on long term health it is highly recommended no matter the chosen eating habits. Once a nutritionist knows the needed nutrients and conducts a health questionnaire, the best suited foods can be determined and the food hunting can begin.
Knowing the available options as well as some creativity to locate the desired foods is very helpful when trying to stretch a food budget. Local CSA’s and farmer’s markets are great options for the freshest produce at competitive prices. Foods in season are also more cost effective and if locally grown, have a longer growing season which means more nutrients. Foods in season differ in each state and change throughout the month. My Sustainable Table is a great way to check which foods are currently in season in whichever state in the US. A really fun way to save on produce and enjoy time outdoors is by connecting with the earth and picking your own at a you-pick farm.
Many area farms offer times throughout the week where you can go in the field and pick your own fruits, vegetables, and herbs. Canning, dehydrating, freeze drying, and freezing are other ways that produce can be preserved for enjoyment throughout the year. Personally I have been taking my nieces and nephews on “you-pick” picnic dates for over 10 years and they love it when I say we're going to pick apples or cherries (especially because they like to “test” the cherries as they fill their pails). Blueberries, raspberries, strawberries, rhubarb, asparagus, cherries, cucumbers, tomatoes, squash, and greens are just some of produce I enjoy annually from you-pick farms. I personally utilize the amazing list of you-pick farms from PickYourOwn.org as it has farms from all over the world as well as ideas for preserving the produce picked.
SHOP AT FARMERS MARKETS
Another great way to save money is by shopping at produce stands and traveling produce trucks. Throughout the summer there are different trucks that will stop at store parking lots to drop off cases to individuals. Last year I mostly saw peaches and blueberries being offered, but most offer many more options. Their schedules can be found at local Co-Ops, as well as social media sites. Side street fruit stands are usually very competitive in pricing. In the 3rd Ward in Milwaukee, WI, the Tropic Banana Co. continuously offers tremendous savings on their produce. The produce is located at their outside stand, so it's really convenient to drive up and pick your produce without having to worry about supermarket lines. I suggest bringing a cooler if you're interested in stopping and have a daytime job as the hours are 10am - 5pm.
Maybe the easiest way to save on food costs is by growing your own either traditionally in soil or hydroponics. This takes more sweat equity but your garden fresh broccoli will be incomparable to the broccoli from the store, any store. Unless you're able to plant a gigantic garden I recommend planting the staples you will use so you're making the most effective use of your time and space.
Keeping an open mind when food shopping can definitely help save you money. Need dry spices at a great price? Ethnic food markets are great places to find bulk spices and dry pantry items such as rice, flour, and beans. I love going into the different neighborhoods to shop so I can have the authentic flavor while exploring my community. Of course larger cities have more to choose from but sometimes the drive can be worth it. I personally use a lot of superfoods in my daily food choices and some I get in powdered form because it's much easier to store. Although I am a huge advocate in supporting local, I personally utilize my Amazon Prime Membership routinely in purchasing these items. I usually can purchase high quality item in bulk for the same price of a much smaller quantity. Many times if I can purchase local I will but some things are not readily available and in all honesty, cost will have a factor in my decision.
Perhaps the most fun way to save money and give your body great fuel is through foraging. Many places and local food guides host workshops to learn different things such as: How to identify edible berries, Mushroom hunting with proper identification, edible flowers, as well as other useful information. Earth day is just around the corner so many area community centers will be offering these types of workshops. Whether you go alone or with a group to a workshop, it’s at least best to know some background knowledge.
There are plenty of free web-based services and sites out there for helping you take back your health by adopting a plant-based diet. Here is a great example: PlantBasedOnABudget.com. This website includes meal plans, blogs, healthy food choices, and other helpful tricks to help you feel confident in saving your pocketbook when you begin with the Plant-Based Diet.
Sustaining a plant-based lifestyle can be very rewarding and economical when done consciously. By any means, I am not recommending you to stop shopping at traditional stores. Some of these stores such as Whole Foods & ALDI’S are greatly improving their selections by offering BPA-Free cans and organic produce. I challenge everyone to capitalize on the amazing resources available in our local communities as well as the plethora of online retailers.
Plant-Based on a Budget: Getting Started Resources
By: Rachael Robertson, Certified Nutritionist
