By Mary Beth McCue   RD LDN CDN
Integrative & Functional Nutritionist

"Ultimately it's going to be, as it IS current with many things, the consumer demand that will cause change, not Washington."

“One healthy meal a week will make you healthier than none.”

"The idea is that healthy and good-tasting food should be available to everyone.

The U.S. food system, for sure, has a lot to do to support this”.

So often I’ve heard people claim “eating healthy is too expensive”.  With our current economy, many people are buying more into this claim.  I think #1:  The method of marketing foods in our culture, #2:  The American “food service culture”, and #3:  The family norms around food are important components of our lives that have become so steered away from whole, more sustainable foods, that sustainable whole foods eating has become a thing of the past for many people.   Organic “clean” eating has become more of an art form and a challenge than it needs or should be.   And therefore, economics is tied all around these challenges.

It is very possible to eat healthy and not spend above the food budget.  I see my clients achieve this all the time. Creating a (eating) life-style that uniquely works for one-self and supports a healthy and affordable diet, is very significant to living and “enduring” the times we live in.  Doing so really will support everything in a persons life. And as we know, it is very significant to the preservation of our land and animals as well. 

Some of the life-style factors, and therefore changes,  this involves are the locations of where to purchase foods, the type of foods to purchase and how foods are prepared and cooked.  The change(s) does not have to be a 360 degrees change from where you are; that usually does not work.  Choose one or more factores that are “doable with some effort” and then build by choosing more from there.   Below is a list of life-style changes that will help anyone stick to a budget while eating healthy.


“Sustainable Nutrition 22  -
Healthy Eating Affordable Health”
By Mary Beth McCue  www.SaratogaNutrition.com

Below is ½ the list.  For the other ½, please pick up the current issue of The Healing Springs Journal. Cut out both articles and place on your refrigerator door at home and at work.  This can be your first change accomplished.

1.  Plan a Menu.    Plan a two-week menu ahead of time for each season, and build from here.  This will help with a shopping list.  Go to whole foods websites like wholefoodsmarket.com, traderjoes.com, retreat centers like kripalu.org or our local Honest Weight Food Co-op at hwfc.com.  These all have simple, whole foods, plant based recipes that center around local seasonal sustainable foods.

2.  Farmers Markets:  Many markets now run year round – as they do in our area.  We have a year round farmers market in Saratoga & Troy.  They are more economical then conventional grocery shopping because the middle man between the farmers and yourself are eliminated.  In addition, since they are local, transportation cost are lower than costs to ship from non-local areas, there are no packaging costs, no food washing or preparation (cutting) costs.  This is all beneficial to the environment as well.  Most valuable is that the foods are organic or sustainable (ie. may have a very mild pesticide spray or just not certified organic) and are picked at ripen stage and therefore at the highest nutritional state.  This is not the case for any plant foods that are not local.  Most organics produce in chain grocery stores do not contain the nutritional value that local or regional plants have. They are devoid of the one important element you need from them – nutrients.  Most are from out of our region, such as California.  Try to make the farmers market a regular part of your life, even if you go once every 2 or 3 weeks.  Bring your kids and teach them about real healthy foods.

3.  Consider Home Delivery Organics:  Take turns with friends going to the farmers markets, or picking-up your weekly farm share, and deliver a bag to a friends’ door.  Or consider an organic home delivery service.  A new service in our area can be contacted at www.clkorganics.com.

4.  Shop at Food Co-ops/Buy in Bulk:  We have two in our area.  The Niskayuna Co-op and the Honest Weight Food Co-op.  Produce is similar to the farmers’ market advantages, and most are regional.  There are many items like grains, nuts, legumes, flours, etc. that can be purchased in bulk.  In addition, there are church or other community groups that purchase bulk several times per year.

5.  Decrease Meat and “Complete Protein” Consumption.  We do not need to eat these foods daily for health. Decrease weekly food costs by replacing meat or fish meals with nut butter sandwiches, hummus on flat breads with sliced tomatoes and sliced cucumbers, and a plethora of dishes one can do with other legumes such as lentil soups, chili, baked beans, chick peas and seeds on salads, kidney beans and fresh tomatoes and pesto on pastas, and the list goes on.

6. Navigate the Supermarkets wisely.  For those that purchase in traditional grocery stores, try to eliminate a lot of unnecessary purchases by starting on the outside ring and try to purchase there the majority of the time.   This is where you will find fruits and vegetables, meats, dairy products, and some of your grains.  This area is where the majority of whole foods are.  This is also where the prepared meals, bakery and other tempting foods are that can greatly add to your food and health costs - while providing little to no nutritional value.

7.  Batch Cook.  You may choose to cook more than you need and freeze the left-over’s for another time.  Many items like soups, stews, chili, and meatballs can be easily batch prepared.  Try it once a month.  This cuts down on food preparation.  In addition, seasonally available, locally produced organic foods can be frozen, dehydrated or preserved to further contain a family’s monthly food costs.  Do this with friends and trade foods that you prepare for storage.

8. Change Your Programming.    If your programming (what you tell yourself and others) about whole sustainable eating is “This is going to be hard, or I do not have any time for this, or this is expensive, etc. etc. “, then it simply will be.  What ever you declare to be your reality in life will be, and will continue to be your reality. It is what you will continue to manifest.  Educate your self, as in this article.  Start with small steps in whatever unique way you need to and once you shift your reality to doing something different and see the benefits, you will continue to do it and you will continue to draw more of it into your life.  It is that simple.

9.   Eating less of the plethora of “empty-calorie” foods available everywhere, like chips, soda, cookies and candy, or a drive-thru.  Improve your health and prevent unnecessary spending.  Go into a convenient or grocery store sometime just for the purpose of looking around at all the prepared foods that are barely a food.  You can buy a lot of apples, carrots, potatoes, bananas, etc. for the price of large bags of chips, boxes of cookies, containers of ice cream, etc. etc.

10.  Try a new Recipe once every week or two to help increase your variety of home whole foods cooking.  Start a Recipe Swap, or meal swap with friends to create some fun with this.  There are many whole foods recipe websites.  Go to whole foods websites like wholefoodsmarket.com, traderjoes.com, retreat centers like kripalu.org or our local Honest Weight Food Co-op at hwfc.com.

11.  Get Support. We all need support and help, especially when we are creating new life-styles.  Seek a friend, find a group that supports the changes – such as members at an organic farm or people at the farmers market  Consult with a professional to help implement these changes.

The best investment you will every make can be from eating in a way that supports your health.  This will positively affect the environment and everything in your life. It is a “full-cycle” process that benefits and gives back to all.


Most, if not all, of the negative conditions the body experiences, come from stress and/or toxicity.  Overweight, underweight, heart disease, digestive imbalances, depression, aging are just a few conditions on the menu of items many people are challenges with.   Eating non-whole foods the majority of the time, taking pharmaceuticals to “replace nutrients” needed to resolve health conditions are two major reasons why our culture is experiencing such decline in health.  Choosing a more sustainable diet of whole foods that are mostly or all devoid of chemicals, pesticides, pharmaceuticals, etc. is the foundation to doing your part for your
body and your life.

Cheap & Delicious Recipe - Doubly Red Potato Salad

Serves 8-10

6 cups quartered small red, or any other, potatoes (about 2 pounds)
1 pound small red, or any other, beets, tops trimmed
1 teaspoon salt
1 cup diced red onion (1 large fresh dug spring onion, if available)
½ cup minced fresh dill
½ cup pitted Kalamata olives, sliced in half lengthwise
½ box Mori Nu lite silken extra firm tofu
2 tablespoons white wine vinegar
¼ cup vegan sour cream or ¼ cup soy yogurt

Conventional Directions:

Steam the potatoes over boiling water until they are tender, 10 to 12 minutes. Drain and cool. Cook the beets, until they are tender, about 12 to 15 minutes, in enough boiling water to just cover them. Drain, cool and slip off the skin. Cut the beets into 1-inch cubes.

Gently combine the potatoes and beets in a large bowl, along with the salt, onion, dill and olives.

Put the tofu in the blender with the vinegar. Blend until smooth and pour into a small bowl. Stir the vegan sour cream into the tofu blend and fold into the salad. Chill and serve, or serve at room temperature. (Note: You can substitute 1/2 cup regular or vegan mayonnaise for the blended tofu mixture.


Mary Beth McCue RD, LDN, CDN is an Integrative and Functional Dietitian, certified and licensed Nutritionist in NY and MA., with more than 25 yrs experience in clinical, wellness and integrative/functional medicine & nutrition.   She offers Corporate and Community programs, Public Speaking and consults with individuals at the Historic Roosevelt Baths and Spa in Saratoga Springs, NY.   For more information: www.saratoganutrition.com, www.Saratoga.com/nutrition-blog . This e-mail address is being protected from spambots. You need JavaScript enabled to view it or ph 518.257.6530.