Planning meals as a student can be time consuming and downright difficult to balance with all that schoolwork. But, if you have that extra time to spare for your health, here are some tips for eating clean without having to spend a fortune.
1. Buy local and in season
Buying produce in season is they key to saving money while eating healthy. Not only will these items be cheaper and more available, they will usually taste better in their fresh forms. For instance, during the fall try not to buy berries as they are expensive and not at their peak season. Instead, go for apples and root vegetables. If you can buy local you will also save some cash. The closer you are to the source, the lower the cost associated for shipping costs for stores. Try the Byward Market or the Ottawa Farmers’ Market at Brewer Park.
2. Take advantage of student discounts
Many stores offer discounts to students on certain days of the week, which can be particularly helpful for those who want to eat something other than Kraft dinner every night. Loblaws and select Independent Grocers offer 10% off on Tuesdays, Bulk Barn offers 10% off on Wednesdays, and Herb & Spice gives a whopping 20% off your groceries on Sundays. Plan to go as early as you can in order to have a chance at a better selection, and don’t forget your student card!
3. Buy in bulk
Larger quantities of food are typically cheaper per unit so buying in bulk can help you save some serious coin. Keep of track of what items you buy and go through often like oats, lentils, nuts and seeds. These items also have a longer shelf life and are really easy to store. Just be sure not to buy more than you need – start with smaller quantities and buy according to how much you incorporate in your weekly diet.
4. Only buy organic when necessary
Clean eating is often associated with organic foods. While eating foods that are chemically free is definitely important, there are some foods that are worse culprits than others when it comes to toxins. The ‘Dirty Dozen” is a list of foods that you want to try your best to buy organic. Apples, cucumbers, grapes, potatoes, spinach and broccoli are just a few produce items that have high levels of pesticides on them. You also tend t eat the skin of these foods so it’s best if you get them organic. On the other hand, the “Clean 15”, such as avocados, mangoes, mushrooms, onions, and grapefruit are produce with little pesticides used or ingested when consuming them. Keeping these in mind can help you decide when to spend a little extra on organic produce or not.
5. Prep your own food
Honestly, if you are prepared to eat clean, that means you need to schedule in some hours of food preparation. Buying already chopped garlic or veggies may seem like a good idea but you always end up paying a ridiculous mark-up. Not only that, but pre-cut veggies last a shorter amount of time and spoil quickly. I spend most of my Sunday evenings making my oatmeal for the week, along with some bliss balls, and even quinoa, which can double as side dish or mixed with other food as a salad. Set aside some down time to figure out what meals you want to make with the food you already have sitting in your cupboards. It’ll save you time during the week and also ensure you aren’t eating something fast and convenient (usually unhealthy- think frozen meals) during the evening after a long day of classes or work!
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Pic sources:
http://www.singleblackmale.org/2013/05/16/day-1-again/img_3902/
http://www.oprah.com/food/Bulk-Food-Bulk-Food-Containers-Food-Storage
http://blog.mlive.com/freshfood/2011/09/post_93.html