Grains: If you can’t swing organic grains, look for whole grains with few or no additives.
- Wheat flour
- Brown rice
- Pasta (with recognizable ingredients)
- Couscous
- Quinoa
- Barley
Meats: If you can’t 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.
Here’s a little primer on those confusing meat labels:
- Hormone-free: This means something with beef, but is nothing but a marketing ploy when you see it on poultry or pork, as the USDA does not allow the use of hormones with those animals. Hormone-free does not mean antibiotic-free
- Antibiotic-free: Because of poor and stressful living conditions, factory-farmed animals are very susceptible to illness. Antibiotic-free means they were not prophylactically treated with antibiotics. This does not, however, mean that the animal is hormone-free.
- Grass-fed: Grass-fed cows are allowed some access to the outdoors and are not fed grains or corn. This does NOT mean they are organic, because the grass they are grazing on may have been chemically fertilized and sprayed. Unless you have actually seen them roaming around the farm, keep in mind their access to the outdoors may not be the lovely rolling pastures that you have in your mind, but a crowded corral with hundreds of other cows.
- Free-range: This label doesn’t mean diddly squat. It means that the animal is allowed a minimum of an hour a day outside. This could mean that they are crammed into an open area with a billion other chickens, still, without room to move, or that their cage is put outside, leaving them still tightly confined. Like the grass-fed cows above, unless you actually see the farm with the gallivanting chickens or pigs, take the label “free-range” with a grain of salt.
Your best options, if you can’t 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:
- Apples (peeled)
- Asparagus
- Avocados
- Cabbage
- Cantaloupe
- Eggplant
- Grapefruit
- Kiwi
- Mangoes
- Mushrooms
- Onions
- Oranges
- Pineapples
- Rutabagas
- Sweet Peas
- Sweet Potatoes
- Turnips
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. (It’s 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 can’t 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 won’t drink this water, and I won’t 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.
Read article here: http://eatlocalgrown.com/article/12153-what-to-eat-when-you-re-broke.html
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