As the years go by everything seems to be getting more expensive, and food costs are not immune. Unfortunately for food, the cheaper the food means generally the less healthy it is and the fast food revolution made quick, cheap nutrient lacking foods commonly available and highlighted that price is directly linked to food selection and health choices.
So what can you do to ensure you’re eating well and being healthy, without breaking the bank?
• You don’t have to shop at gourmet food stores, shop at places like Costco, Aldi or food markets. Markets are great for variety and prices are competitive and even more so by Sunday afternoon when stall holders are looking to clear stock
• Buy fruit and vegetable that is in season
• Buy in bulk and then cook in bulk and freeze extra meals which is convenient and financially efficient
• Plan ahead with meal planning and utilise ingredients that can be used across a range of meals for the week, particularly fruit, vegetables and meat to avoid wastage
Tips for freshness
• Store vegetables like potatoes, sweet potatoes, garlic, and onions in a dark, cool place
• Make your bananas last longer by wrapping the top of the bunch in plastic wrap
• Peel bananas when ripe and freeze them for smoothies, ice cream or baking
• Keep delicate greens like kale, spinach, lettuces and celery in a bag or airtight container in the fridge until it’s time to wash and eat them. If they start to get limp, you can actually bring some crispiness back to them by washing them with very cold water
Should I Buy Organic?
Organic farming is the production of food without the use of synthetic chemicals or genetically modified components. Organic foods are not necessarily completely chemical free, but the pesticide residues will be considerably lower than those found in produce manufactured with synthetic chemicals.
For foods to be marketed as organic they need to go through rigorous screening processes and certified organic’ by one of the seven DAFF-accredited certifying organisations. Organic farming is better for the environment and more sustainable, but it’s also more expensive and unsustainable for many families. Correct washing and storage of foods is essential for health and safety, and correctly done can also reduce the amount of pesticides and chemicals, but as the food has grown in soils that contain them, they can’t be eliminated completely.
Fruit and vegetables are separated into two lists, The Clean Fifteen and the Dirty Dozen. The clean fifteen are the foods that don’t need to be bought organic, cleaned properly and can stand up to the damage done by pesticides and industrial practices. These include: Avocados, Onions, Cabbage, Sweet peas, Eggplant, Cantaloupe, Kiwi, Asparagus, Mango, Pineapple, Sweet corn, Watermelon, Sweet Potatoes, Grapefruit and Mushrooms
The Dirty Dozen are foods to consider buying organic where possible and cleaning well because of the amount of pesticides sprayed on them and their higher susceptibility to the chemicals. They are: Spinach, Lettuce, Apples, Celery, Capsicum, Potatoes, Peaches, Nectarines, Strawberries, Pears, Grapes, Cherries and Animal products.
If you’d like to look closer at your own health and nutrition, send me an email at challenges@healthwiseglobal.com
