Five Blue Zones Solutions for Higher Food Prices

by Sebastien Saitta

If looking at your grocery receipt stirs up the same emotions as the thought of getting a root canal these days, you’re in good company. Federal data shows that Americans are paying 10 percent more for food they buy at the grocery store than a year ago. With geopolitical factors, supply chain issues, and the rising cost of fertilizers and energy costs, the USDA expects food-at-home prices to increase between 7 and 8 percent by the end of this year.

The unfortunate reality is that we are going to continue paying more for groceries with no end in sight. The good news is that Blue Zones Project has some solutions to help offset the costs while still eating healthy.

Eat Beans

Beans! Beans! They’re good for your heart, the more you eat them the more you…..SAVE. Beans are an excellent source of essential nutrients, proteins, minerals, fibers and antioxidants. They also happen to be the single cheapest source of delivering these benefits. Not only do they pack a powerful punch in terms of nutrition density per penny, they also happen to be a staple food among many living in Blue Zones with the average individual consuming at least one cup a day. In fact, eating a cup of beans a day adds about four years to your life expectancy as opposed to eating no beans at all according to Blue Zones founder, Dan Buettner. Beans are easy to find, easy on the wallet, and easy to prepare. Learn how to make an amazing Black Bean Soup or Chickpea Tacos.

Practice the 80% Rule

We know what you’re thinking here. It’s easy to save on food when you deprive yourself of it. The good news is that the 80% rule is not about depriving you at all. Rather, it’s a Power 9 principle shared by the longest lived and healthiest people in the world that helps prevent you from eating excess calories you don’t need while improving your health. The 80% rule is easy to follow. Simply stop eating when you feel 80% full. The idea is that it takes about 20 minutes for your brain to receive the signal that your stomach is full. By stopping before you feel completely full, you are not only preventing the consumption of excess calories that can lead to health problems or weight gain, you are also limiting the amount of food you eat thereby lowering your food costs. Save the leftovers for later!

Grow a garden

You can save big money by growing your own vegetables and fruits. According to a study by the National Gardening Association, an average plot provides an estimated 300 pounds of fresh produce worth $600. That is with only a $70 average investment.

No backyard? No problem! Food gardens aren’t restricted to backyards anymore. Food can be grown on decks or patios in a standing garden bed or even in glass jars. Sprouts which are known for being extremely nutrient rich can be grown in a glass jar and ready to eat in 3-7 days.

You can also prepare microgreens on your kitchen counter all year long. Microgreens are what farmers refer to as a high-value crop running from $2 to $3 an ounce at the grocery store. That’s a whopping $32 to $48 a pound! These same microgreens can be made for much less at home for around $2-$3 (soil, seed, electricity, and water) yielding 10 oz. That’s only $.20 an ounce. What’s even better is that research shows microgreens contain four to 40 times more nutrients than their mature counterparts.

Another option is to join a community garden in your area where a plot of land is shared by local residents to gather together and grow fresh fruits and vegetables. This is a great way to distribute the workload and connect with others. You can also participate in a local CSA or Community-Supported Agriculture to get fresh fruits and vegetables. A CSA which happens to be a farm, provides you with a box full of produce every week for a set number of weeks. In exchange, you pay the farm for a share in the harvest for the year. Essentially, when you get your produce, you are picking up a share of what’s been harvested.

Eat more plant based

This Blue Zones Power 9 principle not only helps to extend your life and protect against certain cancers and chronic disease, but also goes a long way in easing the sticker shock at your local grocery store. According to the USDA, wholesale poultry prices are now predicted to increase between 15 and 18 percent this year, more than doubling the increase of fresh fruits and vegetables at 6.5 and 7.5 percent. Also, a recent survey of participants who ate plant based reported spending an average of $23 less on food per week than meat-eaters. That is an annual savings of almost $1200. Not to mention that eating plant based provides you with more fiber that leaves you feeling fuller longer and more satisfied. Be sure to buy whole fruits and vegetables rather than processed or in a can as this can drive the cost up. Don’t know how to make delicious plant-based meals? There are many recipes to follow on YouTube or you can join Blue Zones Project at their next plant-based cooking demo for free.

Join a Potluck Moai

The word Moai is a Japanese term that roughly translates to “meeting together for a common purpose.” A potluck moai is a communal gathering where each guest or group contributes a different, homemade dish of food to be shared. Potlucks not only spread the work of food preparation, but also spread the cost. Because you will be buying more food to prepare whether it’s a side dish or a main course, you’re likely to pay closer attention to what’s on sale or what you can purchase in bulk. An added benefit to a potluck moai is the sense of connection that participants receive when sharing food together.

Brought to Southwest Florida by NCH Healthcare System, in collaboration with Sharecare, Inc., Blue Zones Project is part of Southwest Florida’s well-being improvement initiative that encourages changes in the community that lead to healthier options. For more information, visit southwestflorida.bluezonesproject.com.