We’ve all been there. Pushing a cart down the aisle at the grocery store, feeling overwhelmed by the endless decisions from floor to ceiling. You desire to fill your cart and body with nourishing ingredients and stock your kitchen with life-giving foods. But where do you start? How do you sort through all the food “noise” and choose what’s best for you and your family? And even moreso, can it be done without breaking the bank?
The answer is a resounding yes! In this two-part series, we’ll strip away the confusion and get down to basics to give you the confidence to create a kitchen culture that uniquely suits your wellness goals, your family and budget.
Nutrient-Dense Foods
Nutrient-dense foods pack a punch with high amounts of beneficial nutrients. Quality fats and proteins, whole food carbohydrates, and an abundance of vitamins, minerals and phytochemicals characterize nutrient-dense foods. The term “nutrivore”, coined by Dr. Sarah Ballantyne, describes one who focuses on a sustainable individualized diet of whole, nutrient-dense foods to nourish the body.
Where do we find nutrient-dense foods?
The best place to find nutrient-dense foods is in your backyard garden, local farmers market, or produce section of your favorite grocery store. Avoid shelf-stable products which contain preservatives and chemicals to alter texture, flavor and extend shelf life. Be an astute shopper and beware of health claims on labels such as “all-natural.” These are merely deceptive and unregulated marketing terms.
“The best advice is to avoid foods with health claims on the label, or better yet avoid foods with labels in the first place.” – Dr. Mark Hyman
Is Organic Important?
Certified organic fruits and vegetables are always Non-GMO and have been grown without the use of synthetic fertilizers, pesticides, and other chemicals. These chemicals enter our bodies and cause substantial cellular damage from creating free-radicals to altering our DNA. It is ideal to buy and consume organic produce whenever possible to avoid chemical exposure, especially the dangerous but ubiquitous pesticide, glyphosate. Produce grown in chemical-laden soils are also deplete of vital nutrient content and contribute to worldwide environmental damage.
If on a tight budget, prioritize the “Dirty Dozen” list put out by the Environmental Working Group each year. This list is released yearly (along with its partner list the “Clean Fifteen”). It shows the produce with the highest and lowest concentrations of chemical inputs. Wheat, oat and chickpea products are also best purchased organic because these commodity crops are heavily sprayed with glyphosate at harvest.
Building relationships with local farmers through farmers markets or CSAs can be a great way to save money, support the local economy, and nourish the body. While some farmers are certified organic, many others are using organic practices but simply aren’t able to complete the cost-intensive process of becoming certified. Their produce is high quality and they are able to pass the savings on to you.
Quality Meat & Eggs
“We are what we eat, it is often said,” writes author Michael Pollan in The Omnivores Dilemma, “but of course that is only part of the story. We are what we eat, eats too.” Pollan lays out for us that we are in fact consuming everything our food consumes. More than just the kind and quality of food that our meat is eating, but down to the vitamins and minerals in the soil from which the animal grazed. Or, in the case of caged or feed lot meat, every bit of grain and fillers that animal was fed, including the pesticides the grain was sprayed with.
Sourcing quality meat products is of utmost importance and can meet any budget. Look for 100% grass-fed beef, wild-caught salmon, and pastured, organic poultry and pork. Online meat companies like Butcher Box and US Wellness Meats offer a wide variety of great quality meat delivered to your doorstep. I’m seeing more and more options all the time for local, grass-fed and pastured meats from online companies. Pasturebird is a great source of chicken. When budget doesn’t allow for these services, buy in bulk and freeze portions when meat is on sale. Canned wild-caught salmon, tuna and sardines are great affordable pantry staples to keep on hand as well for simple meals and snacks. Our family also loves canned oysters and mussels!
For the more adventurous home chef, organ meats are an incredible superfood, rich in protein, vitamins and minerals that support optimal wellness. Organ meats are much less expensive than muscle meats and a little bit can go a long way. Consider adding ground liver to your ground beef for taco night, meatballs, or marinara. This can stretch the ingredients and budget even farther.
Eggcellent nutrition!
Eggs are one of my all-time favorite powerhouse foods! Conventional-raised eggs are severely lacking in nutrients and healthy fats as is evidenced by their pale-colored yolks. Look for pastured, organic eggs for the highest quality. Check your community Facebook page or craigslist to find local eggs from pastured and backyard chickens. These are often more affordable than store-bought and you can be sure of how their chickens are fed and treated. Many kids raise chickens and sell eggs through 4H.
Last year we invested in our own flock of backyard chickens since our large family goes through at least 3 dozen eggs per week. I’ll tell you, they are an absolute joy to keep, are low maintenance and entertaining! Sure, we had an upfront cost in building their coop, but we’re rewarded with the highest quality eggs possible. I love that I can completely customize their diet, and therefore, my own.
Buy locally-grown, seasonal foods
Buying strawberries in December will cost you a hefty penny because they’re shipped in from warmer climates, whereas in the summer you can get a whole case locally for much less. Eating seasonal and local not only saves money but it also ensures you’re consuming the freshest most nutrient-dense foods in the season that your body needs them the most. Think of all the orange fruits and veggies and dark leafy greens emerging at the farmers market and grocery stores now that Autumn is underway – carrot, persimmon, mandarin, kale, etc. These are packed with antioxidant vitamin C and beta carotene that arm our immune system for the coming colder months.
Grow your own nutrient-dense garden
Experimenting with a backyard, terrace, or window garden is a great way to not only add affordable, nutrient-dense foods to your plate, but also a wonderful way to build connection to your food. The nourishment we receive in body, mind and soul from getting our hands dirty in a rich soil and growing food is unparalleled.
Start with one small step
Creating a nutrient-dense kitchen and lifestyle does not have to be stressful or overwhelming. Start by taking one small step toward your goals this week. Maybe visit your local farmer’s market and make some new connections, switch to pastured eggs, or start a small window herb garden. Lasting change happens one small step at a time.
