Budget | Straight Talk about Eating Smart

March 24, 2010

Opt for Organic without a Budget Bust

Do you buy organic items? Would you like to buy organic if you thought the price wouldn’t bust your budget? I would. Do you think pesticide levels in all produce are the same? Actually they’re not. Even when you wash fruit and vegetables, some still have higher levels of pesticides than others. The Environmental Working Group labeled these as the ‘dirty dozen’…the fruit and vegetables where it’s smart to buy organic. These include apples, cherries, imported grapes, nectarines, peaches, pears, raspberries, strawberries, bell peppers, celery, potatoes and spinach.

You can then save money and buy conventional produce that has very low or no pesticide residue. Reach for bananas, pineapples, kiwi and mango as well as broccoli, cauliflower, corn, peas, onions and asparagus. Remember that all products labeled organic must go through the same process to become certified. How does this save you money? You can opt for the less expensive store brand. For example, I consult as Target’s nutrition and health expert. The Archer Farms premium brand, which is exclusive to Target, has over 100 organic products in its line including organic waffles and organic maple syrup at affordable prices. Affordable is the key word here and that’s why shopping for the store brands is a savvy move.

This week, Margit Ragland, Health Director at Family Circle joins me on my podcast with more idea to go organic on a budget. You will find the full article in the April 17th issue but a few of her noteworthy tips include:
Buy a share in a community-supported agriculture program (CSA). You pay part of a local farm’s operating expenses, and in return you receive a box of fruits and vegetables weekly for the duration of the growing season, which usually lasts 24 to 26 weeks. Don’t forget to ask if your CSA is certified organic. Checkout: localharvest.org.
Join a food co-op. All you have to do is sign up and pay modest dues, although some co-ops require volunteering. Go to coopdirectory.org/

Other sites for organic on a budget ideas: unitedbuyingclubs.com, mambosprouts.com and Amazon. I would love to know how you buy organic on a budget so email me your suggestions.

Each month Margit shares a recipe from the Family Circle kitchens and this month it’s a 20-minute Three-Bean Veggie Chili. You can find the recipe at the WDBO.com Nutrition & Health Center.

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September 9, 2009

Cracking the Code: Tips to Choose the Best Eggs That Won’t Squeeze Your Budget

The last time you bought eggs did you notice all the selections? Previously your choices were white eggs and maybe brown eggs but now the list includes local, organic, cage-free, vegetarian-fed and more. Eggs are budget-friendly at around a dollar per dozen for white eggs but can jump to over six dollars for organic eggs from free-range chickens. Which eggs do you choose?

First, let’s clear up the myth that eggs are bad for you because they cause your cholesterol to go up. That idea is old school and old science. What we know now is that it’s the saturated fat in a food such as sausage, high fat cheese or bacon that causes your cholesterol to go up. Studies have found that enjoying one egg a day doesn’t increase risk for heart disease except in people with diabetes. So if you have diabetes, be smart about the number of eggs you eat per week and check with your registered dietitian as to what is right for you.

What about nutrition? Do eggs have a lot to offer? You bet. Eggs contain 13 essential nutrients including protein (over 6 grams in one large egg), vitamin B12 (which is only found in animal sources), vitamin E, riboflavin, choline and lutein (the antioxidant that helps prevent age-related macular degeneration). Did you know that the white of the egg contains more than one half the protein and minerals such as selenium and iron? The yolk has all the fat and this includes fatty acids such as omega-3s, the vitamins (B12 and E), and antioxidants (lutein). A large egg averages 75 calories. Eggs play a part in muscle strength, a healthy pregnancy, brain function, eye health and weight management.

In addition to white eggs and brown eggs, you may find blue or green eggs at farmers’ markets or grocers with specialty products. Ever wondered why the egg shells are brown or white, even blue? My grandparents lived on a farm and raised chickens. I remember the eggs being both brown and white. Do you think it’s because of the feed? Actually, it’s the breed of the hen. Hens with red feathers produce brown eggs and white hens lay white eggs. The White Leghorn hen rules in the American egg industry so that’s why most eggs are white. A breed of chicken from South America produces green and blue eggs.

The nutrient content of an egg depends on the feed. For example you may notice labels indicating the eggs contain lutein or omega-3. Egg producers boost these nutrients in the egg by adding them to the hens’ feed. Added omega-3s are sourced from flaxseed and algae. Currently label laws require the amount of omega-3s to be listed but not the source. Omega-3s extracted from flaxseed are ALA or alpha linolenic acid while the omega-3s in algae are from DHA, which is more potent. Corn and soybean are typical feed for hens. The yellow pigment of corn contains lutein which research indicates to be promising in eye health.

Vegetarian eggs come from hens feed a plant-based diet with no animal by-products. Know that here is a difference between cage-free and free-range. Cage-free hens are raised in open barns instead of cages and can roam around the floor while free-range hens have outdoor access whether it’s a fenced yard or the ability to roam around. Nutritionally cage-free and caged hens produce the same quality egg. It’s more about the humane treatment of the hen. Oh, by the way, the USDA organic seal is the only official egg label backed by federal standards and regulations. Don’t be misled by terms such as naturally raised, natural or no hormones or antibiotics….these terms are not regulated and have no meaning. For more information check out the American Egg Board, FDA food safety tips for eggs and the Egg Safety Center.

To save money, buy the store brand of egg which has the same quality as big names. Buy in bulk especially if you use eggs regularly to hard boil and for cooking. Typically eggs will stay fresh for about a month in the cooler part of the fridge, not the door where it’s too warm. If you have eggs that are getting older, hard boil them and keep for a week.

Watch for eggs to go on sale. They’re a good buy, pack a nutritional punch and you have choices for organic, cage-free, vegetarian-fed and more…depending on your preferences.

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