Eat Healthy on a Budget

Have you ever thought that buying organic is expensive? First of all, organic is not equal to healthy, we can find products that are organic but contain sugar, palm oil, etc. and on the other hand there are foods that, while not being organic they are quality. You can start a healthy diet without having to throw away all the food out of your pantry. With a tight budget you can have a healthy pantry with some tricks that I will give you.

Eat fruits and vegetables on season, if you can buy in small markets and producers will be of better quality and remember that seasonal products are more economical and nutritious.

Grains / cereals and their derivatives (flours, breads, biscuits, cakes, cereals) : from this category buy organic products that contain wheat since it is a grain that has undergone many changes and modifications over the years in its cultivation. Another option is to consume products made with spelt instead of wheat, it is one of the grains that have undergone the least changes, it can be grown without the need of pesticides due to the hard crust that protects the grain. You can buy spelt flour, breads and cookies made with this cereal and they don’t need to be organic. Rice, buckwheat, quinoa, are grains that you can consume without being organic, buckwheat also contains no gluten, is rich in amino acids and you can use both the grain to make dishes or the flour for gluten free baking.

Legumes, seeds, nuts, olive oil, spices, vegan milks, cereals, are foods that you can buy non-organic, only taking into account the quality, grains should be  whole grains, for example, brown rice; raw nuts (avoid toasted and salted); the oil should be first cold-pressed; spices that do not contain additives; the vegan milks, without added sugars or artificial additives. Sweeteners can also be purchased without an organic certificate, except stevia, it is better to get it organic since the one sold in the supermarket is usually processed or mixed with others. As for honey get the raw and dark one.

The foods that I think you should prioritize among those that are preferable to be organic should be the products of animal origin, meats, eggs, dairy. If you cannot afford to buy organic fish, avoid the fish farms and get wild fish, preferably hake, anchovy, sardine and mackerel that are the least contaminated.

As for meat avoid buying it at the supermarket, better get it from butchers and small establishments.

Eggs, buy the number 0. Dairy (milk, cheese and yogurt) is a food that is worth investing and consumes them organic since their own consumption is scientifically related to various diseases; it is preferable to get them organic or goat or kefir options.

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