Eating Healthy on a Budget

2013-12-1 Lexie Shabel

I was asked at our recent BWF event at Cupcake Clothing, how we can make healthy eating accessible to people from all economic spectrums? Even though eating organic is the best practice to avoiding the effects of dangerous pesticides, not everyone can afford a 100% organic diet.  But, even on a tight budget you can chose which organic foods you will purchase and which conventionally grown foods that have good nutritional value and minimal to zero residual pollutants. One guide that I have found to be very helpful is one that the nonprofit, the Environmental Working Group published in 2012, called – Good Food on a Tight Budget.

You can find the guide here

Referencing scientific data gathered for their seminal work, the Clean 15 and Dirty Dozen lists, the Good Food on a Tight Budget guide lists the most nutritious, economical, and least polluted fruits, vegetables proteins, grains, dairy foods, cooking oils, and spices. For example, if you are looking for economical fruits that are low in pesticide residues and high in nutrition, the guide recommends avocados, bananas, and cantaloupe. Vegetables that provide the most nutrition for the lowest cost include broccoli, carrots, Brussels sprouts, and okra. Affordable proteins include salmon, roast turkey, and chicken (with the skin removed). The guide also includes recipes, tools to plan menus, and forms to help you track food prices and your nutrition goals.

The EWG website is also a great resource for anyone trying to reduce breast cancer risk. You can find information on a wide range of pollutants in food and water, as well as questionable chemicals in cosmetics and other personal care products. You can find the website here: