What To Eat When You Are BrokeDaisy Luther This probably isnt an earth-shattering revelation to anyone, but if you feel like experimenting, try to buy a weeks worth of healthy food for a family on a budget of, say, $50-75. Food manufacturers that target lower income shoppers with more affordable products tend to include more GMOs and toxic ingredients in their offerings. It just isnt possible to stick to my usual food restrictions. Generally speaking I avoid: It is a matter, then, of weighing the pros and cons, and figuring out what things, for you, are the most important, while also deciding which standards can be sacrificed. These decisions will be different for everyone, based on their persturonal health concerns, their genetic propensity for certain diseases, and the members of the family for whom they are buying the food. Sometimes, when youre looking at someone elses situation while you are comfortably backed by a loaded pantry, its easy to be judgmental and tell them what they should do. The thing that we must all remember is that when times are tough, a person may be down to these two options with a two-week grocery budget: Very few people are going to choose option one. When your budget is extremely limited, the normal healthy eating suggestions of shopping only the perimeter of the store or visiting the farmers market will not suffice to feed a family. As much as you may want to dine only on locally grown, fresh organic produce, a $50 farmers market spree will only get you through a few days if you are totally reliant on only this food. The Lesser of the Nutritional Evils So what is a broke, but health-conscious, shopper to eat? After strongly considering the list above, I decided not to cut corners on the organic dairy, neurotoxins, or the GMOs. I have a growing child and these things are at the top of the toxic pyramid for her development. This isnt to say that the pesticides arent harmful, or the preservatives are not a chemical minefield. In a perfect world, Id avoid all of it, and you should too. If you are in a situation where you have to feed your family and dont have a lot of money to do it, you need to do your research well before looking at those brightly colored packages with the false promises of nutrition within. While this list isnt comprehensive, here are some things to consider about conventional grocery store offerings. GMOs: Genetically modified foods have not been tested for long-term effects on humans. There is a great deal of evidence to indicate the GMOs can cause a host of illness. Peer-reviewed studies implicate GMOs in the development of grotesque tumors, premature death, organ failure, gastric lesions, liver damage, kidney damage, severe allergic reactions, a viral gene that disrupts human functionsyou can read more HERE. Hormones and antibiotics: Livestock animals that provide meat or dairy products are tainted with growth hormones, antibiotics, and GMO feed. These items pass through the food chain to the consumer.Growth hormones can cause opposite sex characteristics in developing children, early puberty, the development of cancer, and infertility. Furthermore, the world is quickly becoming immune to the effects of antibiotics because of constant exposure through the food supply, which means that there is the potential for things that should be easily treated to become deadly due toantibiotic resistance. Pesticides: The use of pesticides in conventional farming is rampant. Even the hijacked theEnvironmental Protection Agencyhas to admit that the ingestion of pesticides can cause health problems. They warn of the risk of birth defects, nerve damage, cancer, and other effects that might occur over a long period of time. (Keep in mind, however, that despite this warning, the EPA just RAISED the acceptable limit of glyphosate at the behest of Monsanto.) Especially at risk of harm from pesticides are prepubescent children and fetuses. Neurotoxins: Our water supply is spiked with fluoride, a neurotoxin that lowers IQ, causes infertility, has been linked to cancer and causes hardening of the arteries. Nearly every packaged food on the shelf is seasoned with MSG in one of its many names, and many lower calorie foods and diet drinks are sweetened with aspartame. Both of these are excitotoxins that cause brain cell death instantly, causing decreased IQ, headaches, depression, and seizures. Assorted chemical cocktails: The length of the ingredients list in your food is often a direct indicator of the unhealthiness of the item. When an item contains a host of additives, colors, flavors, and preservatives, you can safely bet that most of the nutrients are gone. These highly processed food-like substances are very difficult for the body to break down so that the few remaining nutrients can be used. If you cant picture what an ingredient looked like in its natural state, it probably isnt something you really want to eat. When is the last time you saw a tertiary butyl hydroquinone grazing in a field, or a calcium propionate growing in the garden? What should you eat when youre broke? Grains: If you cant swing organic grains, look for whole grains with few or no additives. Meats: If you cant afford grass-fed organic meat, at the very least look for options that are guaranteed to be hormone and antibiotic free. The USDA does not allow the use of growth hormones in pork, which makes it a slightly better option. Heres a little primer on those confusing meat labels: Your best options, if you cant afford organic meats, are to go for the hormone- and antibiotic-free options as a supplement to vegetarian protein sources like local eggs, beans, and organic dairy products. Fruits and vegetables: If organic produce is not an option, look for the items with the lowest pesticide loads. (This list by the Environmental Working Group is based ONLY on pesticide loads some of the items they recommend could be GMOs). Fruits and vegetables that can be peeled often subject you to less pesticides than thin-skinned items. If you must buy conventional, wash the produce carefully and peel it if possible. Look to these stand-bys: Dairy products: Conventional dairy products are absolutely loaded with hormones. Dairy cattle are given high levels of female hormones to make them produce a greater quantity of milk. This makes little boys develop female characteristics and makes little girls hit puberty at a far younger age than normal, which is the reason you see 4th graders with large breasts and hips. These hormones can also trigger obesity in both genders. Because of the public outcry, some dairies have pledged not to use rBST, the most commonly used of the growth hormones. Do your research to discover if there are any such brands available to you. The Lucerne brand from Safeway is guaranteed to be hormone free. (Its interesting to note that Monsanto, the company that pushes rBST, wants the FDA to disallow dairies to put this on their labels, and that the FDA forces those who label their products rBST-free to also put the following disclaimer on the containers: No significant difference has been shown between milk derived from rBST-treated and non-rBST treated cows. (source) ) Organic dairy is still better, because the cattle are fed a healthier diet and are free from antibiotics. If you cant swing it, at the very least, search for rBST-free dairy products. For products, you can save loads of money by making your own from untainted milk. Learn how to make yogurt, how to make yogurt cheese, and how to make cottage cheese. Plain yogurt can also be used as a healthy substitute for sour cream. Water: If you are on city water, chances are, your water is loaded with chemicals, from fluoride to ammonia to chlorine. I wont drink this water, and I wont let my children drink it either. The large 5 gallon jugs provide the least expensive way to buy water. Also look for sources of spring water to fill your own containers. (Thisinteractive map can help.) Other Tight Budget Tips Build your pantry. Its hard to think about building a pantry when you have barely enough food in the cupboard to make it between paychecks. But if you can purchase one bulk item per shopping trip, in a few months you will have a pantry that will allow you to make higher-quality grocery purchases on your weekly trips. At that point, you can start going to the farmers market, which in many locations is very reasonably priced, buying in enough bulk to preserve your foods, and have the occasional splurge. GoHERE to learn more about building a whole foods kitchen on a half-price budget. Be scrupulous about food hygiene. Wash your produce very thoroughly and soak it in a baking soda bath. Also remember to careful wash your beans and rice. (Click HERE to see some photos of the dirt that comes off of a cup of rice!) Get growing. Even if it is the off-season, you can sprout some seeds on your counter to add fresh nutrients. You can grow some salad greens and herbs in a sunny windowsill. Invest a few dollars each week in some seeds and you will soon be able to supplement your diet with nutritious, organic, home-grown veggies. Go HERE to get more ideas for growing your own food on any budget, in any location. Visit outlet stores. Sometimes places like Big Lots or grocery clearance centers have organic options at good prices. You might be able to pick up canned goods, cereals, and crackers at a fraction of the normal grocery store price. Forage for freebies. In many locations, even the city, there are free delicious foods just waiting for you to pick them. Dandelions, wild berries, nuts, and nutritious leaves abound. Just be very sure you know what youre picking and then enjoy your wild foods. Check out this excellent guide to the nutritious goodies that may be in your backyard masquerading as lowly weeds. Plan on at least one extra frugal meal per day. Have peanut butter and crackers, a bowl of oatmeal, or soup for one meal per day not every meal has to be made up of protein, veggies, and grains. Dont give up. If you are feeling financially defeated, it is sometimes easy to say, *bleep* it!!! and just get some Ramen noodles or macaroni and cheese and call it a meal. Dont do it! Do the very best you can with the resources you have available. Remember, if you cant afford good food, you definitely cant afford bad health its even more expensive. The Simple Truth There are a lot of things that readers may find to pick apart in this article and thats good! By thinking critically and discussing these things, sometimes we can come up with solutions that may not have occurred to us previous to the conversation. Im not some expert that shouldnt be questioned I am just a mom on a budget. Some of the suggestions here were gleaned from the comments sections of previous articles. Do your research and do the best that you can with whats available given your resources. Create a plan to provide better options in the future. Dont go down that toxic trail laid out by Big Food without fighting, kicking, and screaming. Daisy Luther is a freelance writer and editor. Her website,The Organic Prepper, wherethis article first appeared, offers information on healthy prepping, including premium nutritional choices, general wellness and non-tech solutions. You can follow Daisy onFacebookandTwitter, and you can email her atdaisy@theorganicprepper.ca 