Organic food: complete guide to eating well without spending too much

Most people have heard about organic food. Many, however, never adhered to it, considering that organic foods are much more expensive than others. But to understand why there is this difference between prices, it is essential to know exactly what organic food is.

Sabrina Lopes, nutritionist and personal dieter, explains that organic foods are foods produced respecting the environment and guaranteeing quality. “In other words, they are foods that do not receive pesticides, they are produced taking care of the fauna and flora of the place and the production of these foods also guarantees the rights of the worker”, she says.

The nutritionist adds that all organic foods receive an “organic” seal from the Ministry of Agriculture on their packaging. “This seal guarantees the consumer that the product has been inspected by certifying companies that guarantee organic quality”, she explains.

Are organic foods really more expensive?

Organic products tend to be more expensive than non-organic products, and according to Sabrina, that’s their only downside. “They are more expensive due to the way of production, they are produced on a smaller scale and therefore the cost of production ends up being higher”, she says.

However, explains Sabrina, if there is an awareness of the population about the importance of consumption of these foods, and the population starts to consume them more frequently, the tendency is to have a decrease in the price of these products.

11 steps to adopting organic food economically

If you intend to adhere to organic food, check out some fundamental guidelines to eat well without spending a lot.

1. Find out if the product is reasonably priced

Search prices. Never shop at the first place you find, unless you already have some idea about the price of a certain food. If necessary, before going shopping, do some research on the internet about the approximate value of each organic product you intend to buy.

2. Buy from the right place

Sabrina explains that organic foods can be found in markets and fairs. “Nowadays there are fairs of organic products and generally in these fairs the products have a lower value, because they are marketed directly from the producer… It is a guarantee of quality and a good price”, she says.

3. Buy at the right time

Buy seasonal food, with that, the price is lower. Also, seasonal vegetables are tastier and more nutritious. This way you can also take the opportunity to vary your food a lot.

4. Buy in bulk

This is a good way to buy only what you need and thus save money. It is worth remembering that, according to organic legislation in Brazil, all organic products sold in bulk must bring the identification of their supplier in the respective exhibition space.

5. Favor the cheapest foods

Nutritionist Sabrina explains that the prices of organic foods will vary greatly according to the place where they are going to be bought and also with the season due to their production.

But, in general, there are some vegetables that are usually affordable: pumpkin, potato, sweet potato, carrot, chayote. Also, they make a lot. They are great options for those who don’t want or can’t spend a lot.

6. Eat less meat

If possible, cut down on meat consumption. Vegetables cost less than animal foods. In addition, products such as beans and cereals double or even triple in volume when cooked. Therefore, expenses end up being lower, even if you bet on organic foods.

7. Plan your purchases

Never go to the fair or supermarket without having the slightest idea of ​​what you are going to buy. Take a list with everything and the amount of what you need for that week, for example. If possible, go with an idea in mind of how much you want to spend more or less (having an idea of ​​food prices is not so difficult).

8. Don’t waste

In addition to planning well, to avoid wasting food and saving money on purchases, Sabrina Lopes explains that care must be taken in conserving products, storing them in the right place so that the food lasts a longer time before consumption.

“At the time of purchase, make sure the food is in good condition for consumption. Take care when transporting: do not place a bag on top of another, crushing the food, etc. Do not buy very mature foods if you are not going to consume them immediately”, guides the nutritionist.

And a good tip, according to Sabrina, is also to take advantage of all the edible parts of the food, such as the shells that are often neglected. “There are wonderful recipes that can be made with them,” she explains.

9. Do it yourself

Plan the purchase, buy the food and, whenever possible, make your own dishes. This is one of the most efficient ways to save.

10. Avoid the most contaminated vegetables

If it is not possible to buy all organic foods, choose, at least, to buy those vegetables that, in the non-organic version, are more contaminated.

According to Sabrina, the foods that lead the ranking of contamination by pesticides are peppers, strawberries and cucumbers. “Followed by lettuce and carrots, and then beets, cabbage, papaya, pineapple and tomato,” she explains. That is, in the more specific case of these foods, always opt for the organic version.

11. Have a mini-garden at home

Sabrina says that it is possible and highly recommended to make a mini-garden at home nowadays. “This has become an increasingly common practice,” she says.

The first step, according to the nutritionist, is to analyze the space available on the balcony of the apartment or in the garden of the house to arrange the vases. “Then analyze the climate, the type of land and the food you are going to plant… Each species of plant needs special attention”, she explains.

5 benefits of organic food

Here are good reasons to bet on organic food, according to nutritionist Sabrina:

1. They are tastier.
2. In addition to being tastier, they concentrate a large amount of nutrients, that is, they have more vitamins and minerals than non-organic foods – which is excellent for our body and our health.
3. The consumption of organic food can reduce infections, diseases, flu.
4. Organic foods can give you more mood.
5. For those who want to relieve the body of toxins – which we are so exposed to nowadays due to the amount of industrialized products –, organic products are a great choice for detoxification.

Testimonials from those who follow organic food

Claudia Vilaça, a lawyer, is 52 years old and lives on 100% natural (paleo) and organic food. Today she is an international fitness champion athlete, as well as a representative in Brazil of the INBA International Natural Bodybuilding Association and a world ambassador for natural (drug-free) sport.

But it wasn’t always like that… Claudia says that until the age of 46 she was completely sedentary and lived on highly processed foods and synthetic supplements of vitamins, minerals, collagen and proteins. “Everything had artificial colors, preservatives, sweeteners and flavorings, trans fats, sugar, sodium, as well as many mysterious ingredients and additives with complicated names that I had no patience to check on labels. I also consumed a lot of refined flour products, soft drinks and alcohol,” she says.

Claudia also says that she used medicine, a lot of medicine! “It was medicine for a headache, which was useless, as migraine was my most faithful companion at all hours of the day and night. Remedy for menstrual irregularities and for polycystic ovary syndrome. Remedy for weak nails and hair loss. Remedy for dermatitis. Remedies for cramps and fluid retention. Formulas and treatments for cellulite, intense sagging and localized fat. Shakes and herbal medicines to alleviate the symptoms of what I thought was the onset of menopause,” she reports.

But, according to Claudia, it was all in vain. “I continued to feel terrible, weak, bloated, always tired and sleepy, always hungry or compulsive for pasta and sweets, without energy or energy for anything,” she says.

Today, the athlete says she realizes that she didn’t eat real food. “Among the multitude of breads, pastas, pizzas, cakes, fried foods and ready-to-eat dishes, sauces, cans, preserves, snacks and treats, there was rarely space for a fresh salad and a simple piece of meat, fish, chicken or eggs”, it says.

Claudia then decided to practice physical activities and things gradually changed. “I started to consume more proteins in natura to support the training, I abandoned the bottle of wine that I drank – whole – every single night and the dozens of mugs of coffee with sweetener for the rest of the day, and, mainly, I took over the purchase of the ingredients, planning and preparing my meals. I mean, instead of the sausage and frozen food section and the shelves full of boxes, jars, cans and packaging in general, I went to the other side of the supermarket, choosing the eggs and chicken without antibiotics, the wild fish, the meat from animals raised in the pasture, vegetables without pesticides, organic coconut oil and extra virgin olive oil, unrefined sea salt, alkaline mineral water without added chlorine and fluoride. I went to the fair and the kitchen for a change,” she says.

As the new habits took hold, health, mood and general condition underwent a drastic transformation, a silent and daily revolution, and Claudia says she became “another person”.

I became a younger and healthier woman, a courageous ‘fifties’ and avid for plans, adventures and challenges.

The athlete says that, by adopting 100% natural and organic food as a lifestyle (that is, forever and at all times, without going on a fixed-term diet or with a goal of kilos to lose or gain), she eliminated dyes, preservatives and all kinds of additives and industrialization by-products. “I also greatly reduced the intake of toxins, as well as substances that impair the absorption of nutrients, the proper functioning of the thyroid and the fixation of calcium, for example. No GMOs, no synthetic vitamins, no drugs, no poisons. No pills, no powders, no shakes, no supplements. Absolutely no drugs,” she highlights.

Only with quality natural food, water and a little sun for the bones, Claudia says goodbye to pain, tiredness, hormonal problems, discouragement and lack of energy. “I said goodbye to drugs and supplements. I became a younger, healthier woman, a courageous ‘fifties’ and avid for plans, adventures and challenges,” she says.

Is it worth investing in this type of food?

In general, organic products are more expensive than non-organic products. “However, when comparing prices, we realize that consuming meats, fats and vegetables in natura – organic or not – comes out…