Tips from local “Sustainability on a Budget” expert Monique Dupre

One of the most common misconceptions about sustainable eating is that it has to cost a fortune. In reality, every individual and family can live an eco-friendly, healthy life. Here are some tips from local “Sustainability on a Budget” expert, Monique Dupre, who was able to feed her family of four on $65 a week:

1. Eat with the Seasons – Eating seasonally means buying healthy, delicious foods when they are at their peak, which saves money and connects you to your local environment.
2. Eat Locally – By supporting local farmers and producers, you cut out the middleman and gain access to the freshest, most nutritious foods.
3. Grow your own – Growing your own fresh foods can be so rewarding, and everyone can do it! From a few containers of herbs on your patio or kitchen counter to a full garden in your backyard, growing your own edibles is a creative way to save money.
4. Make your own - Starting with one food at a time, find replacements for packaged goods you’d normally buy at the supermarket, including bread, cereals, crackers, and canned beans.
5. Limit processed foods – When you buy processed foods, you are paying for packaging, preservatives, and transportation. When you eat fresh, whole foods, you get more for your dollar!
6. Buy in bulk – Most stores have bulk aisles where you can save on packaging and processing. Find nuts, beans, rice, grains, and granola without the waste, and save money.
7. Choose Organic or Sustainably Grown – Organic foods are produced without chemical pesticides, fertilizers, GMO, growth hormones or antibiotics. Choosing organics protects soil tilth and personal health! Sustainably grown labels include Food Alliance, a national organization based in Portland that prioritizes the reduction of synthetic pesticides and fertilizers, conserving soil and water resources, protecting wildlife habitat, and promoting safe and fair working conditions. Salmon Safe is a Portland nonprofit that focuses on protecting salmon populations and the health of our rivers, and certified farmers and winemakers who do the same.
8. Look for food certifications – Organic, Food Alliance, and Salmon Safe certifications are a helpful guide to some SOLE foods. Buying certified food rewards food producers who take better care of your health and the environment. If you can’t always buy organic, use the Environmental Working Group’s produce shopping guide to remember which produce carries the most risk of pesticide residue found at www.foodnews.org.

Additional ways to access and eat SOLE food:

Cut out the middleman! You can find affordable, delicious, and healthy foods:

• From your local farms – Go to www.eatwell.com or www.localharvest.org to find local sources of everything from fruits and vegetables, to meat and dairy products. Your entire dollar goes to the farmer, and your get more value for your dollar.

• From local supermarkets or co-ops that sell locally grown food – New Seasons, Market of Choice, and your neighborhood co-op prioritize selling locally grown food.
• At your local Farmers’ Market – Get to know your local farmers and find out about the best deals every week from the people who know the best.  A good tip is to look at what is most abundant – the simple laws of supply and demand mean that produce is usually the best deal when it’s at its peak.
• At a local Community Supported Agriculture (CSA) farm – Buy a share in a local CSA and get local produce delivered to you every week for less than you’d pay at the store! Go to www.localharvest.com for more information.
• We vote with every dollar we spend on food. When we support sustainable agriculture and organic, locally produced goods, restaurants, supermarkets, and producers respond by making more sustainable food accessible at prices that are fair to everyone.