Can you eat a healthy, whole foods, organic diet, even on a shoestring budget? As a frequent and thrifty shopper, I know it can be done — even if you’re not a vegetarian. First, afew rules:
On your next shopping trip, choose from this thrifty list of 16 screamin’ deals — and see how much you save:
1. Cabbage. It’s rich in cancer-preventive compounds. Broccoli has similar nutrition; it’s a little pricier but versatile and worth it. Buy it in season, keep your eyes open for sales, and be sure to use the stems.
2. Carrots. Loaded with fiber and beta carotene, they’re a screaming deal. Sweet potatoes contain the same array of nutrients but cost more; still, they’re a great buy.
3.kale. It’s more expensive than other produce items, but it’s a dense source of many nutrients, and a little goes a long way. Likewise with other greens, like chard, collards, spinach and turnip greens.
4. Bananas. Buy a bunch — the organic varieties are usually a hard-to-beat price.
5. Apples. In the fall they’re one of the best deals in town.
6. Onions. They’re rich in a number of disease-preventive antioxidants and add volumes of flavor. Garlic and ginger are other great flavor-boosters that cost pennies per serving.
7. Beans. Another ridiculous bargain. They’re a cheap, nourishing source of protein, and they’re loaded with fiber and lignans. Buy a variety, including lentils for fast cooking.
8. Nuts. They’re pricier than other items, but nutritionally so dense, you can justify it. Buy them on sale, store them in the freezer, and use them in small quantities.
9. Seeds. Pumpkin seeds and sunflower seeds are cheaper than nuts. And flax, with its high concentration of healthy fats and low price, is the best deal of all.
10. Brown rice. It’s the cheapest buy for gluten-free grains. Other great deals: oats, cornmeal and whole-wheat pasta.
11. Peanut Butter. It’s not just for kids; peanut butter is as high in healthy monounsaturated fats as almonds. Make sure you’re buying it from a high-quality store that keeps bins clean to prevent molds from forming. Otherwise, buy your nut butters in jars.
12. Ground beef. Grass-fed and organic varieties are best. You’ll buy less, which means you’ll eat less, which is a good thing. Ground beef is less expensive than other cuts. If you can find it, ground bison is a better, leaner option, and usually only costs a little more.
13. Chicken fryers. Organic, of course. It’s a bigger expense on a small budget, but a whole fryer is an affordable option. Or buy thighs, or ground turkey, for other affordable options.
14. Olive oil. It’s high in healthy fats and antioxidants, and is the most versatile oil choice. You’ll be using it in small quantities, so it comes out to pennies a serving.
15. Yogurt. Unsweetened, of course. It’s high in calcium and probiotics and is much cheaper than cheese.
16. Eggs. As a protein source, they’re as good as it gets. Even the organic, Certified Humane varieties come out to less than 50 cents an egg. Cheap, cheap.
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Dr. Berger is a renowned leader in cosmetic and anti-aging medicine, bringing over 25 years of diverse medical experience to his practice. He earned his medical degree from the University of Ottawa and completed advanced training in Internal Medicine and Clinical Pharmacology at McGill University. Dr. Berger was board certified by the American Board of Emergency Medicine for two decades and is a diplomat of the American Board of Anti-Aging and Regenerative Medicine.
Throughout his distinguished career, Dr. Berger has developed expertise in clinical and medical management, pharmacology, nutraceuticals, emergency medicine, cosmetic surgery, cosmetic medicine, anti-aging, holistic, and regenerative medicine. Dr. Berger’s unique approach blends traditional Western medical training with integrative and preventative therapies, including Eastern Medicine. He is passionate about helping patients achieve both inner health and outer beauty, believing that a balance of anti-aging medicine and non-surgical cosmetic therapies is key to emotional, physical, and mental well-being. By combining the latest medical advancements with holistic care, Dr. Berger empowers his patients to look and feel their best, while also focusing on prevention and long-term wellness.
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