Eating by Design on a Budget


We often decide that we don’t have time for one of the most important aspects of our life – food. If we treat food simply as fuel, to grab and go on the run, eating whatever is closest to us, eventually we will run into problems. I saw a great quote that said:

“If you don’t have time for your health, eventually you will be forced to find time for your sickness.”

You are going to eat. You are going to spend money on food. You can either save money and prepare healthy meals ahead of time, or you can eat on the run. Eating on the run often results in a higher expense and less nutritious options.

  1. I encourage everyone to make a log of what they are spending. Often we feel we don’t have enough money to eat healthy, yet we find ourselves at Starbucks every morning spending $5-$10. We talk about how expensive it is to buy fruits and vegetables, but we eat out a restaurant 2-3x per week spending over $20 each time. I understand that Mom needs a break and it’s a nice treat to eat out on occasion!

  2. Eating healthy should not be considered an “additional expense.” Healthy choices should replace our convenience foods, snacks, and our excessive restaurant outings.

  3. Farmer’s Markets and eating in season – We will spend a lot more money on foods that aren’t available to us normally year-round. If it is not in season, it will cost more. It is also healthier to eat what is in season. At prime time during the Farmer’s Market, you can buy cucumbers and zucchini that are 2-4 for a $1.

  4. Co-ops – There are a few co-ops around that have quality foods at excellent prices. Get involved!

  5. Organic is not always necessary – Organic is better, but many foods are not sprayed with chemicals or they have a thick rind making them more resistant to toxins, such as banana and avocado.

  6. Asian Markets – You can also find other ethnic grocery stores like Indian, Mexican or any other. They may not have much of a selection of organic, but this is where you can buy those non-organic foods if you know what to shop for.

  7. Gardens - There is nothing more rewarding and more satisfying than growing and eating our own food. It is a great way to teach our children and involve them in the process of understanding how God designed food and what is healthiest for our bodies. And nothing is more affordable!


Healthy foods at great prices

  1. Fruits and Vegetables in season. Load up!

  2. Check out the dirty dozen list below to find out which fruits and vegetables are critical to buy organic.

  3. Eggs. Eggs are usually $3-$4 per dozen and if they are from a local farmer with healthy chickens, eggs are one of the healthiest foods you can eat.

  4. Millet, Buckwheat and Amaranth are all very affordable, very nutritious and versatile. Millet is usually $.99 per pound or less

  5. Quinoa is incredibly dense in nutrition and fluffs up to make a lot of food. A quinoa salad recipe using only 2 cups of quinoa can easily feed a family of 4-5 people!

  6. Bone broth soups. If you can find a source for bones, they are cheap, if not free. You can buy a whole chicken for around $10 and make it last for a few days.


5 action steps you can begin tomorrow:

  1. Eat mostly in season produce. Utilize the farmer’s markets. Take the entire family and talk to the farmers. They love to tell you how they grow their food because they have pride in what they do!

  2. Pick a superfood and start eating it. My top five suggestions would be spirulina or chlorella, coconut, maca, bee pollen, goji berries, shilajit, camu camu berries, etc.

  3. Try the Asian market or another ethnic market. At the Asian market you can find very affordable fruits, vegetables and herbs. Good choices would be ginger, coconut, aloe vera, burdock root (gobo), garlic, bok choy.

  4. Start juicing. Drinking raw fruit and vegetable juices should be a main component of every diet. Even just once a week can provide tremendous benefits, but I encourage you to try starting each morning with fresh fruit or vegetable juices. There are lots of websites and good books on juicing.

  5. Get fermented! An easy way to start is by drinking water with a dash of Bragg’s Raw Apple Cider Vinegar or add it to your salads. I encourage you to try sauerkraut, kim-chi, kombucha, kefir water, beet Kvass, and more. Quality is everything when it comes to fermented foods, so often making them yourself is the best option.

“Mankind has a right to health, as he has a right to deliverance from sin. If you do not have it, it is because you are being cheated out of your inheritance. It belongs to you. In the name of Jesus Christ, go after it and get it.” – John G. Lake


Dirty Dozen List

  • 12 Most Contaminated

    • Peaches

    • Apples

    • Sweet Bell Peppers

    • Celery

    • Nectarines

    • Strawberries

    • Cherries

    • Pears

    • Grapes (Imported)

    • Spinach

    • Lettuce

    • Potatoes

  • 12 Least Contaminated

    • Onions

    • Avocado

    • Sweet Corn (Frozen)

    • Pineapples

    • Mango

    • Asparagus

    • Sweet Peas (Frozen)

    • Kiwi Fruit

    • Bananas

    • Cabbage

    • Broccoli

    • Papaya