Prioritize Produce

Not all produce is created equal. Some fruits and vegetables are more vulnerable to toxic contamination than others. Generally, this produce is consumed outer skin and all. That outer skin is where agricultural pesticides and other potential contaminants may lurk. Examples are apples, celery, grapes, peppers, peaches, potatoes and tomatoes. Reduce contamination risk significantly by purchasing organically grown crops of these fruits and vegetables. Other kinds of produce have protective layers of skin that act as a natural defense against contamination and pesticides. These outer coverings, which keep the insides clean, are usually peeled away and left uneaten. Examples include avocados, citrus, melons, onions and sweet corn. Knowing which items to prioritize as organic will give you the biggest bang for your buck. The Environmental Working Group offers two respected produce lists promoting the “Clean 15” and the “Dirty Dozen.” Learn about these lists at www.ewg.org.

Shop for the Season

You wouldn’t dress out of season, so why shop that way? Buying out-of-season items may break the bank because most have been shipped from somewhere else in the world. Look to online resources to see what produce is in season in your area or elsewhere, and choose recipes accordingly. Improvise by adding seasonal ingredients to recipes you love or try out new dishes that take advantage of what’s in the store! Create weekly meal plans to save money and shopping time. This will help to plan your purchases and cut back on the amount of food going to waste each week.

Make the Rounds

With the rise in healthful eating, you no longer have to shop exclusively at natural food stores to find organic foods. Look to your mainstream grocer for organics and don’t be afraid to compare prices at a number of places. Keep an eye out for sales, and search online for relevant coupons.

Look into Labels

How many times have you heard not to judge a book by its cover? Food labels can be equally misleading. Some terms, such as “all natural,” are not tightly regulated and mean whatever companies want them to mean. But foods labeled “Organic” or “USDA Certified Organic” are different. Strictly defined, these words cannot be used unless the product meets stringent U.S. Department of Agriculture standards.

Buy Bulk

Save money by shopping out of bulk containers for organic dry goods such as beans and rice, or even shop online and have these items shipped to your home. You can also save money on some produce. For example, buy large quantities of berries while they are in season and freeze for future use in smoothies and desserts.

Find the Farm

Savvy shoppers are flocking to local farmers’ markets, where you can purchase produce at good prices directly from farmers. If you live close to an agricultural area, there are even farmers who sell directly. Or become the farmer yourself by growing your own herbs or starting a small vegetable garden.