Avocado photo by Liz West at flicker.com

“Eating clean” is one way to recover from multiple chronic health problems. If you are not familiar with the concept, clean eating is just a way of eating that involves these key principles:

  • Eat real food. Avoid eating processed, refined, or junk foods that are high in harmful synthetic chemicals and vitamins.
  • Eat for nourishment. Eat at home at set mealtimes, and avoid eating out or ordering food in
  • Eat more plant-based foods. Avoid meat and eat more plant-based foods such as beans, lentils and peas, and high-protein whole grains like quinoa, barley, and buckwheat.

Fortunately eating clean does not have to be expensive. Having enough money to eat well big concern if you are on a budget during this pandemic. If you are savvy when grocery shopping you eat well, but also inexpensively.

7 Tips for Eating Clean on A Budget


Buying organic 100% of the time might be a challenge for some, but some foods have fewer pesticides than the others. These include avocados, sweet corn, pineapple, onions, papaya, frozen sweet peas, eggplant, asparagus, cauliflower, cantaloupe, broccoli, mushrooms, cabbage, honeydew melon, and kiwi. These foods are collectively known as the Clean 15. If you can afford to buy organic, but if you can’t try to stick to non-GMO foods.


Save money by buying frozen vegetables, as they are lower in pesticide residues than fresh foods. Furthermore, organic fresh veggies can be much less expensive.


If you are worried about eating too much of the cheap starches, such as rice and potatoes then consider substituting those choices for inexpensive ones such as sweet potatoes, kabocha squash, and butterbeans. Spiralized noodles made from sweet potatoes, squash, and zucchini are a great replacement for pasta.


Avoid junk food and eat high protein nutritious snacks such as hard cheese and an apple or toast and peanut butter.


Buy fortified nut or grain milks, instead of dairy products to save money. Almond milk is usually the cheapest but you can also get cashew, oat, and other non-dairy options on sale.


Buy dried beans and lentils so you can make protein-rich vegetarian meals by combining them with a “good starch” such as squash, sweet potato or zucchini.

#7 Your cleanest, but sometimes not as cheap, options for proteins are canned Alaskan salmon and organic chicken. Your cheapest protein sources are eggs. Peanut butter is also a good source as long as it has no additives or preservatives.

Of course, not every one of these foods is appropriate for every health situation and dietary counseling is recommended for you if you have a specific health concern.

If you are recovering from an illness and attempting to eat clean, we can help you find your personal focus to optimize your health. Services provided here at the Pinewood Natural Healthcare center include naturopathic testing, dietary counseling, homeopathic solutions and herbal remedies. You can find out more about us on our website or call our Toronto Office at (416)-656- 8100. We also have an office in Pickering, Ontario at (905)-427-0057. You can also email us at info@pinewoodhealth.ca and we would be happy to answer any question that you have about our holistic health services.





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