Years ago, when I was banging the drum for organic foods, encouraging my patients to eat more of them and a lot less of the conventional stuff, I would get some push-back. Some thought organics were a hippie era throw-back, perhaps a little pretentious or ‘fringe-y,’ or, on a practical level, simply too pricey. For those patients with families to feed, the extra expense for organics was, understandably, a budget-busting stretch, and for some, a non-starter.

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Fast forward a decade or so and the increased demand for and supply of organic food has narrowed the cost differential, putting more organic options within reach for more people. Still, I know price can be a concern. That’s why I want to explain why I’m so passionate about organics and offer a few ways to help you enjoy more of them without emptying the piggy bank. In the end, investing in the cleanest, least altered, healthiest food possible is a lot less costly than a lifetime of prescriptions and doctor visits, so I feel strongly that organics are an essential investment in long-term health everyone should make. Here’s how to do it with an eye toward the bottom line:

Three ways organics deliver the goods.

I’m a huge fan of organics for a lot of reasons but one of the big ones is that they tend to have substantially higher levels of antioxidants than conventionally grown, anywhere from 18% to 69% higher than you’d find in conventional (depending on the type of antioxidant), according to a meta-data analysis published in the British Journal of Nutrition. So, what does that mean on your plate? A diet heavy in organic produce can net you upwards of 20% to 40% more antioxidants – and that’s a fantastic bonus worth investing in.

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Another thing to love about organic produce is that they deposit far fewer toxic heavy metals in your system – for example, as much as 68% less cadium – and little if any chemical/synthetic pesticide residues. Organics, by definition, can’t be sprayed with the synthetic chemical stuff so you’re eating clean without extra effort (though some minor cross-contamination can occur if the neighbors are dousing their crops with Roundup). So, upping your organic veggie intake will deliver a bigger protective antioxidant punch, while also keeping most pesticides and heavy metals out of your body.

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When it comes to animal proteins like meat, dairy and eggs, here too, organics are the way to go. Protein from less stressed animals, raised in more humane conditions, who haven’t been shot full of antibiotics, is simply going to make a healthier meal. Thanks in part to organic farming and feeding requirements – think grazing on healthy grasses vs. troughs full of sickening grains, corn, soy, slop – products from organic livestock ultimately wind up being better, more plentiful sources of omega-3 fatty acids, containing up to 50% more than conventionally-raised.

To feel fine, keep it close to the vine.

If healthy and organic is the goal, obviously, fast food, processed foods and packaged foods are off the table. So, when you hit the supermarket, only shop the perimeter as that’s where the fresh, live, whole foods live. Don’t even bother strolling the interior aisles (unless you need the exercise) – they’re lined with processed Frankenfoods, aka the nutritionally bankrupt stuff that no body ever needs.

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There is however, one important exception to the rule, and that is frozen organic produce. Fruits and veggies are frozen immediately after harvesting so they retain their nutritional value as well as, or in some cases, even better than fresh. Add to that much longer shelf-life (in your freezer), and less waste (you use what you need, only when you need it), frozen organic produce are fantastic no-brainer money and health savers.

The one label that matters.

What you’re on the hunt for is fresh, clean produce, unboxed and close enough to the vine that it’s not stamped with a nutrition label. If there is a label on it, the one you want is USDA Certified Organic. This certification matters because it guarantees that products bearing the seal have been farmed and processed according to federal guidelines on soil quality, animal welfare, and pest and weed control, as well as traceable documentation identifying seed sources, soil conditions, crop health, weed and pest measures, water supply and so on. All that extra attention to detail is an insurance policy of sorts, designed to help keep toxins out of your system while also delivering more nutrients into it.

But wait, it says it’s organic!

When you see an item with ‘organic’ on the label but no USDA seal, assume it’s probably more conventionally grown than not, so don’t be fooled into paying a premium for it. A case in point: it’s not unusual to see a multitude of pricier products at places like Trader Joe’s, Aldi’s and Costco marked ‘organic’ but lacking the USDA organic certification, making the contents questionable, so buyer beware, or at least, buyer be aware – you might not be getting quite what you had in mind.

Shop outside the box.

Step away from the supermarket doors and think small, as in small producers. Shop local farmers’ market or other small producers, like farm stands, co-ops, and CSAs (Community Supported Agriculture groups), virtually all of whom raise foods that are all-but-organic. Smaller operations tend to take a more artisanal approach, using far fewer chemical treatments (if any at all) and opting for more environmentally conscious solutions for pest and weed control.

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Though they may not necessarily meet the technical definition of organic – the USDA seal is expensive to obtain – small producer products are an excellent alternative that can wind up being quite comparable in price to conventionally grown, so it’s a win for both you and the folks raising your food.

No need to redline all conventionally grown foods – just choose wisely.

Ideally, organic, local, and/or CSAs should be your default, but when time, money, or access are limited, some conventionally grown foods can be OK, if you know which ones make the cut. To figure that out, and save you some money in the process, I highly recommend the incredibly useful Environmental Working Group’s (EWG) Shopper’s Guide to Pesticides in Produce and the EWGs ‘Dirty Dozen / Clean Fifteen’ list. This annual ranking of conventionally grown fruits and vegetables, calls out which ones test high for pesticide residues and which ones test low, empowering you to determine how to best allot your food dollars.

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Love avocados, pineapples and onions? Conventional is just fine thanks, in part, to their tough outer skins. But if items like apples, strawberries, blueberries and spinach are on heavy rotation on your plate, always go for the organic versions to keep pesticide ingestion to a minimum. Think of it this way: in general, if your produce is wrapped in a tough outer skin that isn’t usually eaten, then conventional versions are fine. But, if your faves are eaten whole, including the skin, then organic is your healthiest option.

Be proactive with your protein.

While the cost differential between conventional and organic produce these days can be relatively small, meats, poultry and fish are a different story. Organic, grass-fed, pasture-raised animals are more expensive to raise than factory-farmed animals, so doubtless, you will pay more. What’s the workaround if you want to get your rightful share of the all-important omega-3s that help promote brain health and tame heart disease and stroke risk? Here are six ways to keep the costs of high-quality animal protein costs in check:

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1. Depending on where you live, animal proteins have ‘seasons’ when prices on organics tend to drop. For example, beef prices go down a bit in early fall, whereas pork prices drop later in the fall and spring is better for finding lower prices for chicken and lamb. Time it right and you may save up to 50% just by purchasing in season.
2. Frontload your plate with more veggies and opt for smaller portions of protein—think half a chicken breast, a few small slices of steak or pork, etc.  – there’s no need to eat a side of beef at every meal!
3. Use high quality organic meats as an accompaniment rather than the focal point of your meals, so you can enjoy the meat, while eating fewer ounces of it per meal.
4. When in doubt, shred it! As in, mix smaller amounts of high-quality organic meats to enhance soups and stews without overpowering them.
5. Mix & Match organic meats with plant-based ones to add texture and bulk without a lot of extra cost.
6. For pasta sauce, add organic meats to extra helpings of veggies like mushrooms and carrots for a dollar-stretching yet meaty experience!
7. Embrace the concept of ‘Meatless Mondays’ to reduce your weekly animal protein intake – and add another meatless day or two to your weekly rotation if you’re so inclined.
8. For fish lovers, VitalChoice.com offers excellent, high-quality, wild-caught fish at fair prices, made even more so when you add a coupon at checkout.

Try these smart organic shopping strategies.

In addition to buying small, local, fresh and frozen, here are a few more workarounds to help keep spending in line, and benefits as plentiful as possible:  

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1. Ferment ‘em – Not only does fermenting veggies add healthy bacteria to your gut, this age-old method of preservation is a cost-saving slam-dunk whenever you pick up deals on organics. They’ll keep for months.
2. Freeze ‘em – go ahead, buy your seasonal faves, and freeze them for use down the road – or stock up on frozen organics whenever they’re on sale so you’ve always got an organic supply on hand.
3. Bulk it up – organic bulk produce is always going to be more economical than boxed, ‘triple washed’ or pre-prepared ready-to-cook produce, so keep an eye peeled for bulk bins, buy what you need, and of course, freeze the extra!
4. Go halvesies – on a CSA membership with a friend and split the cost. You’ll support local growers, minimize waste, and fill your fridge with close-to-organic, straight-off-the-farm fruits and veggies – a win-win all around.
5. Mix it up – if you tend to eat a lot of a particular fruit or veggie, always try to go organic, especially if your faves rank high on the EWG’s Dirty Dozen list. If your faves make the EWG’s Clean Fifteen list, then feel free to mix in some conventionally grown versions to stretch your food dollar a bit further.
6. Grow your own – break out the window box, pick up some organic soil, a few organic, non-GMO seeds and start your indoor garden with easy-to-grow herbs and microgreens, and even root vegetables.  
7. Shop beyond the supermarket– USDA certified organics can be found in unexpected places, for example on the ‘gourmet” and dry goods shelves of discount retailers like Home Goods, TJ Maxx and Burlington. Check out their selections of organic staples like chia seeds, coffee, dark chocolate, spices, extra virgin olive oils, and more, at very appealing prices.
8. Join the club — Try a $60 annual membership with ThriveMarket.com which offers an excellent variety of organics at discounted prices. MisfitsMarket.com and Imperfect Foods also offer inexpensive organics —  and deliver them to your door.
9. Don’t fear the coupon – no need to get reality-show crazy about obsessively clipping coupons. Instead, to save a few dollars, before you head out for a big buy of staple items, remember to check out manufacturer websites and sites like RetailMeNot.com and CouponCabin.com for deals and discounts.