Eating Healthy and Organic Without Going Broke

We've all heard the joke: Whole Foods, whole paycheck. The humor seems exaggerated, until you shop there or at some other natural foods market. Before you know it you've spent $70 or more when all you were after was Fair Trade coffee, a fresh baguette and a few excellent cheeses. Sound familiar? In a recent report one man recently admitted it costs him $800 a month to purchase his groceries from Whole Foods, and he's only buying for himself, his girlfriend and an average-sized dog that he feeds like a human. That's $200 a week-between $28 and $29 a day for a man, a woman and one satisfied pet. Who can afford that? plenty of people are trying to.

According to recent statistics from The Hartman Group, a Bellevue, Wash.-based market research firm, 73 percent of the U.S. population consumes organic food and beverages at least some of the time. What's more, the Hartman research shows that it's not just the stereotypical highly-educated, high-income, Caucasian female who buys organic. African Americans, Asian Americans and Latino Americans are a fast-growing segment of organic consumers, according to Blaine Becker, the firm's director of marketing and communications. In fact, almost as many households with an annual income of less than $50,000 are buying organic foods, as are households with incomes higher than $50,000. This means that people who earn less are still choosing more expensive organic products.

But that leaves a fundamental problem: How can you eat healthy without going broke?

The first thing to consider is balance, about a quarter of your plate should be protein, one-third veggies, and a quarter to a third starchy carbs.For the rest, fill it out with any of the three, along with a smaller amount of healthy fats. One mainstay combination for this Healthy Eating on $7 a Day mission is beans and a grain. Beans have protein and good, complex, starchy carbs, Rice alone is not going to last you as long as it will when paired with beans.

The next combination is a grain and vegetables, topped off with a plant-based protein like almonds or tofu. The third meal combination is a salad with adequate protein and fat, and some type of carbohydrate. In this case you would use nuts or eggs on the salad, and then on the side you would either have whole grain bread, or a cup of bean soup, or hummus.

For the $7-a-day shopper. Most meats and seafood are too expensive. Which brings us back to the produce aisle.
Try to eat dairy and fish once a week, and meat about twice a week becuase clearly, on $7 a day it's got to be much more of a plant-based diet.

When asked about choosing between leafy greens and root veggies, try turnips, rutabagas, potatoes, yams and winter squash as starches. I wouldn't compare these to broccoli. I would compare them to starches,the green vegetables are going to have more antioxidants. The root vegetables are under the ground. They are going to have different vitamins and minerals. So if you eat potatoes, be sure to eat the nutrient-rich skins.

We turn to organic fruit. Exotic fruits are out. Fruit is expensive-even apples-so fruit is a luxury. Use garlic, onions and ginger for flavoring meals and nixes these organic choices: Avocados ($2 each); pre-mixed salads ($5.99 per pound); peppers ($3.99 per pound) tomatoes ($1 for one).

We move on to meats, where we find three organic items within our price range:

Small fryers are on sale for $1.59 per pound. Smith points out you're paying for the bone, but at least you can boil it for soup to stretch it out.Try buying several and freezing some of them for later, since this is a good price.

Ground turkey thigh is a deal at $2.99 per pound and would be great use in a chili.

And beef bottom roast at $1 for 4 ounces also could be used in a soup-the only way meat is going to be worth the cost in this budget.

Which foods should you avoid no matter how much you want to spend? Crackers, chips, sweetened drinks, convenience bars and juice all cost a lot but are nutritional black holes, Crackers, for example, price out at $1 per ounce.

Make the switch to whole wheat pasta, a complex starchy carbohydrate, as an essential part of a cost-conscious healthy diet. You will be able to find some tasty brands with a bit of trial-and-error. You won't miss your favorite white-flour pasta, and you'll get more fiber as part of the switch. At $1.99 a pound bulk at most natural grocery stores, it's slightly more expensive than rice. Pair with a classic tomato sauce or serve as a bed for vegetables, nuts and a measured amount of cheese.

Nutrient-dense eggs are a relatively cheap source of protein, given that most meats and seafood are too expensive for an economizing budget. Eggs contain vitamin A, lecithin and biotin for boosts to both your muscles and brain. They're also convenient to keep around and easy to prepare.

At first, nuts and seeds-sesame, flax, almonds, walnuts and cashews and others-can seem expensive if you look at their cost per pound. But you can stay on the $7-a-Day plan if you watch for sales. For example, recently at a Whole Foods Market both almonds and cashews were on sale for $3.99 per pound. Nuts and seeds add flavor, healthy fats, protein and sometimes calcium. They're great with all meals, including snacks. The key is to eat what you need, instead of absentmindedly stuffing a handful into your mouth. If you are hungry, a dozen almonds could be enough to keep you going until your next meal.

Potatoes are another complex starchy carbohydrate essential to a healthy diet. Rich in fiber and minerals, they add texture and variety and fill you up. Be sure to eat the skins to gain the most nutritional value. Try oven-baked "fries" using a bit of oil to coat, season with salt and pepper, then bake at 425 to 450 degrees until crispy brown.

Rice, especially brown rice, is an essential item for inexpensive yet healthy eating. At $1.39 to $1.49 a pound at most natural food groceries, it's affordable and can stretch a meal. Brown rice contains complex starchy carbohydrates that are an important part of your overall diet. Plus, you get more fiber and a bit more protein than white rice. You also might like the heartier flavor.

When possible, look for organic bulk dried beans and tofu. Beans and tofu are an excellent source of protein, especially when you're eating on a budget. Bulk beans are less expensive than canned beans. Depending on the type, bulk beans can be cheap as 30 cents a cup. You need to learn about proper soaking and cooking-ask supermarket bulk-section managers for tips. In any case, the plus side (along with the savings) is that one pot of cooked beans-say, Tuscan white beans-goes a long way, and can be part of different meals (pasta, soups, tortilla wraps, dips and more).

This is a classic breakfast, and when you buy it in bulk at about 89 cents per pound it is much cheaper than the $2 per pound pre-packaged price tag. It's a complex starchy carbohydrate that contains important vitamins and minerals, and is delicious and filling-especially when served with a few nuts, seeds and raisins. A power-packed idea: Buy flax seeds in bulk (less than $1 per pound at some stores), grind them in a coffee bean grinder (we can't digest the whole seed) and mix a tablespoon into your morning cereal.

The best picks here for healthy and cheap eating are kale, spinach, collards and other leafy greens. Also, look for broccoli on sale. Green veggies are rich in antioxidants, vitamins and minerals, especially calcium. They are a cheaper source of these nutrients than fruit. One suggestion that might take a bit of mindset recalibration: Green vegetables are an excellent choice for breakfast because they are naturally alkalizing, so they'll help restore your body's pH balance.