Eat More Veggies without Breaking Your Budget

Why eat veggies?

Vegetables provide us with essential nutrients that are vital to healthy development, disease prevention, and overall well being. Most vegetables are naturally low in fat and calories and are important sources of vitamins, minerals and dietary fiber (2). Eating a well-balanced diet that is rich in vegetables may lower your risk for disease such as heart disease and certain types of cancers. The amount each person needs can vary between 1 and 3 cups each day, which depends on your age, gender, and level of physical activity (2). 

To go organic or not organic?

A buzzword that has taken the food industry by storm is the word organic. Organic is a labeling term that indicates that the food or other agricultural product has been produced through approved methods (3). In terms of vegetables, organic vegetables are those that were not grown with certain fertilizers, pesticides or genetic engineering. While organic foods do have their benefits, unfortunately due to the careful practices it takes to ensure a vegetable is organic, they tend to be a little pricier than non-organic vegetables. So how do we get the benefits of organic without breaking the bank?

Every year, the Environmental Working Group (EWG) puts out a list of foods which analyzes the US Department of Agriculture’s test data to identify the fresh fruits and vegetables that are most (referred to as the Dirty Dozen) and least (referred to as the Clean Fifteen) contaminated with pesticide residues (4).

For 2020, the vegetables featured on the Dirty Dozen list include:

• Spinach
• Kale
• Tomatoes
• Celery
• Potatoes
• Hot Peppers

It is recommended by the EWG that these vegetables are bought in their organic form whenever possible to reduce exposure to harmful pesticides (4).

For 2020, the vegetables that made the Clean Fifteen list include:

• Sweet Corn
• Onions
• Frozen Sweet Peas
• Eggplant
• Asparagus
• Cauliflower
• Broccoli
• Mushrooms
• Cabbage 

While the Clean Fifteen can still be purchased in their organic forms, they do have a lower number of residual harmful pesticides so if you are on a tight budget, the non-organic version of these vegetables can be purchased as well without having to worry too much about pesticides.

If you are unsure whether to buy organic or not, refer to the lists above as a guide. Knowing which foods are more important to buy in organic form may help to lighten your budget.

Budget-friendly veggie tips and tricks

Buying veggies doesn’t have to drain your wallet. Here are some tips and tricks for finding budget-friendly vegetables:

1. Follow the EWG’s suggestions on the Clean Fifteen and the Dirty Dozen. 
2. Focus on what is “in season”. Not sure what’s in seasons? Refer to a seasonal produce guide; produce that is “in season” is usually readily available, less expensive and also provides peak flavor.
3. Only buy what you can use. We are all culprits of buying vegetables and letting them sit in the crisper, forgotten until they go bad and we have to throw them out. Instead, plan your meals ahead of time and only buy what you will use for the week. This will prevent both food waste and money waste.
4. Buy whole, not pre-sliced vegetables. Pre-sliced vegetables are convenient, but also tend to come with a hefty price tag that includes the labor needed to pre-slice those vegetables. Instead, buy whole vegetables and slice them yourself. Families can save time and money by buying whole vegetables in bulk at one time, and then chopping and freezing them for later use (1).
5. Take canned vegetables into consideration. Purchase canned vegetables with “low-sodium” or “no salt added” on the label. These products can be just as nutritious as fresh vegetables, and often cost less.
6. Try the freezer section. If you have the freezer space, buy frozen vegetables without added sauces or butter. They are as good for you as fresh, last longer and may cost less.
7. Search the weekly circular. The best way to save on vegetables is to consider what is on sale. Check the weekly circular and try to plan meals around what is on sale. 

Adding more veggies to your plate

Incorporating more vegetables into your daily eating habits doesn’t have to be a hassle. There are many ways you can add vegetables to dishes to enhance the flavor and nutritional value to your meals. 

• Add vegetables to soups or stews. This is a great way to get vegetables into one dish. Prepare in advance and then freeze for an easy weeknight dinner option. Not sure what to do? Try this Broccoli Soup Recipe from Lifesum.
• Add leftover vegetables to casseroles. 
• Join the “less-meat” trend and incorporate vegetables into traditional meat-based dishes. Replacing some of the meat in items such as meatballs, burgers or meatloaf with vegetables such as beans or mushrooms allows you to still get the hearty full flavor of the meat while sneaking in some extra health benefits.
• Add vegetables into smoothies. Much like this Green Smoothie Bowl Recipe from Lifesum, you can easily add vegetables into a smoothie. The fruit in the smoothie adds a sweet flavor, so you may not even realize you’re getting a dose of vegetables.
• Try something completely new. Feeling adventurous? Try a completely new recipe. Lifesum has a large recipe index to choose from to add some more vegetables - and flavor- to your meals. Consider trying these Chicken Kale Wraps. Want to go completely veggie friendly? Try this Vegan Cauliflower Garam Masala. 

Getting in your veggie requirements doesn’t have to be difficult or expensive. Since veggies have such a big impact on your health, it is important to try to incorporate more into your meals. How will you add more veggies to your diet?