7 tips to affordable cancer-fighting food

April 2013

Ready to save a few bucks at the grocery store? Luckily, you can cut back on your bill without sacrificing your health.

We’ve got cost-cutting tips that’ll make you a savvy grocery shopper and help fill your pantry with nutritious, cancer-fighting foods.

1. Get your protein from beans.

grocery foodMany people don’t look at beans and think protein, but they’re mistaken. These meat substitutes are healthy options that will make your stomach and wallet happy.

Plus, eating more plant proteins is a healthy choice because diets high in red meat (beef, pork and lamb) and processed meats (such as hot dogs) can increase your risk of colorectal cancer.

2. Buy seasonal, non-organic fruits and vegetables.

With the cost of food on the rise, buying all-organic produce isn’t always an option. But don’t worry – fruits and vegetables, organic or not, are packed with cancer-fighting goodness. And, if you stick with what’s in season, it’s sure to be cheaper and healthier.

Still concerned about possible pesticides and chemicals in non-organic foods? Choose produce in the “cleaner” group. These are fruits and vegetables that have fewer chemical remains after washing, like:

  • Pineapple
  • Asparagus
  • Kiwi
  • Cabbage
  • Eggplant
  • Broccoli
  • Watermelon

3. Buy frozen or canned produce.

Frozen produce is usually cheaper than fresh and has a longer shelf life. This means you can stock up on healthy choices without worrying about your food going bad. Plus, it’s often frozen immediately after harvesting, so it stays fresh and nutritious year-round.

fresh foodCanned fruits and vegetables also are an affordable option if you can’t get frozen or fresh. Just avoid those packed in sugar and syrup.

4. Skip the pre-cut and pre-seasoned meats, fruits and vegetables.

These time-savers always end up costing more than their unpeeled or whole counterparts. If you can, spare a few extra minutes to cut and season your food before preparing your meal. Or, have the family chip in and help. It’ll save you big bucks in the end. 

5. Make a weekly menu before you go grocery shopping.

Go to your favorite supermarket’s website, and make sure you’re on their mailing list to get weekly specials. Then, plan each week’s menu around products on sale. This will prevent your groceries, especially fresh fruits and vegetables, from going to waste. You also won’t buy items you don’t need.

6. Join a co-op.

When you join a co-op, you pay a weekly, bi-weekly or monthly fee in exchange for a whopping order of fruits and vegetables. If you can’t use them all at once, find a friend to split the cost and share the goods. Some co-ops send produce directly to your door, which also saves you gas money.

7. Buy in bulk.

fresh produceGot a big family and room in your pantry? Some wholesale markets offer a variety of high-quality, bulk produce at low prices. You also can find great deals on nuts, brown rice, whole-wheat pasta and natural peanut butter.

 Can’t use it all? Shop with a friend, and split both the grocery and transportation costs.

Ready, set, go!

Now, make your list, check it twice and go shopping. No matter what your budget, nutritious foods that help reduce cancer risks can still be at the top of your list.