There is no doubt that as Americans in an uncertain economic climate, we love a bargain. And, in any economic climate, we love food. The intersection of these preferences has led food suppliers to find new and innovative ways to bring savings to consumers seeking cheap fruits, vegetables, meat and dairy alike. Indeed, the percentage of income we spend on food today is infinitesimal compared to the golden age of home-cooked meals, the ‘50s. What results when corners are cut, however, is not only the overuse of pesticides, artificial fertilizers and growth hormones, but the bankruptcy of family-owned farms that can simply no longer compete. Additionally, the mass doses of antibiotics given indiscriminately to factory-farmed animals are largely responsible for strains of resistant bacteria that we end up consuming when we buy such laxly regulated meat. Therefore, the more mass-produced our food gets, the more harmful it gets, and the less nutritious. A study found that today’s conventionally farmed produce lacks up to 75% of certain vitamins and minerals compared to its ‘60s counterparts.

So, having read about the harms and horrors of conventional food, it is no surprise that so many are starting to buy purely strictly organic, a label that must be certified by the USDA using specific standards. It is also no surprise that this certification comes at a price – first to companies, then to consumers, and it is true that organic items are typically more expensive. For the price-conscious college shopper, however, there is hope if you follow this guide and learn to make food choices that are both healthful and thrifty.

1. First and foremost, familiarize yourself with the prices of food. Even organic items will vary in cost from store to store, so do not feel like you are limited to expensive specialty stores. Some traditional markets like Kroger and Publix will typically have a wide selection that is worth comparing. Furthermore, be wary of price fluctuations throughout the year, as food that is in season will undoubtedly be cheaper. Many stores (and it goes without saying, the Internet) will have information on what grows when. If you are craving strawberries in the winter regardless, buy frozen and revel in your savings.

2. As often as possible, buy local! Athens in particular is surrounded by community farms that are more than happy to provide you with their products, and some will even deliver if you pay a small fee to become a member. Check out www.rootsfarm.org for more information on the available baskets, and for on-the-go shopping, the Saturday morning Farmer’s Market on Prince Avenue will delight you with its selection. Keep in mind that farms under a certain level of profits are not required to seek out USDA certification, but rest assured that these local farms use healthy, humane farming practices. It’s as organic as you can get, and you will be supporting the local economy.

3. Think bulk. Buy non-perishable organic foods like dried beans, oatmeal, coffee and pasta in bulk quantities and you will pay far less than the pre-packaged variety. Similarly, prepare food like pasta, soup or other grains in large quantities on say, a Sunday night, and then refrigerate the remains for easy meals the rest of the week. Now time and money are saved.

4. On that note, make a meal plan and try to stick with it. Consider your special dietary and caloric needs and the diversity of healthful meals, and plan out a week’s ingredients in advance and buy only those. That way, you will not be tempted by unnecessary purchases. In crafting a meal plan, try to keep in mind the proper ratios the ideal meal should have: ½ of it should be fruits/vegetables, ¼ carbohydrates and ¼ protein. Check out our example organic daily meal plan below:

• Breakfast
  1. 1 cup steel-cut oatmeal from bulk purchase ($.10)
  2. 1 banana ($.50)
  3. 1 piece whole-wheat toast ($.33) $1
• Between-meal Snacks
  1. 3 pieces fruit ($1.50)
  2. 1 container yogurt, soy or dairy ($.90)
  3. Handful almonds or mixed nuts ($.05)
  4. Handful baby carrots ($.20) $3
• Lunch
  1. Mixed Greens Salad with dressing of choice, mixed nuts, and cheese ($1.70)
  2. Lean meat on whole-wheat bread with sliced tomato ($2.33)
• Dinner
  1. 1 cup wild rice with mixed veggies: ($.70)
  2. Grilled chicken ($2.00)
  3. Square of dark chocolate ($.30)

Total: $11. Following a similar plan can mean spending less than $400 a month on groceries, and that is assuming no substitutions for conventionally grown items are made. Which brings us to the next point.

5. If you have found that buying strictly organic is financially unmanageable, there are certain items that can be purchased in their conventional format due mostly to their tough outer skins.

• Vegetables: sweet corn, sweet peas, asparagus, cabbage, sweet potatoes, onions
• Fruit: avocados, pineapple, mangoes, kiwis, eggplant, cantaloupe, watermelon, honeydew melon, bananas

The following items, however, are at the highest risk for pesticide contamination and other unsanitary farm runoff, and should be purchased organically when possible:

• Vegetables: Celery, spinach, kale, collard greens, potatoes
• Fruit: strawberries, apples, blueberries, nectarines, bell peppers, cherries, grapes

Meat and dairy should also be a high priority organic item due to the presence of antibiotics, hormones and bacterial contamination. In fact, reducing consumption of these items altogether is beneficial for your health, the environment and the welfare of the animals raised in poorly monitored factory farms. Organic vegetarian and vegan alternatives exist for everything from grilled burgers to melty cheese, especially at specialty stores and co-ops, and will often be much cheaper per-unit and last far longer in the fridge, saving you even more in the long run.

Overall, be a conscientious shopper, and you will see that keeping your fridge and pantry organic even on a budget is entirely possible provided your purchases are pre-planned and prioritized. As you shop, remember that the labels “all natural,” “heathy,” or even “cage free” are not regulated and essentially any company can make the claim. Always seek out the Certified USDA Organic Label, save for those farmer’s market excursions, or the Humanely Raised stamp for meat products. Of course, don’t let it stress you out, and reward yourself for your wisely frugal decisions. The occasional indulgence in a tub of vegan caramel ice cream or a fresh baked organic cookie will seldom be a thing of regret.

No related posts.