Living in a food desert — where access to fresh, nutritious food is limited — presents unique challenges. But with a few clever strategies, you can still prioritize your health and make the most of the resources available to you.
“People living in a food desert have to pay a premium for fresh produce and meats,” said Tony Allemon, PA-C, a board certified physician assistant. “Rural and lower socioeconomic communities are most commonly affected.”
Not only do food desert residents have to pay extra, but
In addition to the cost of gas to drive to healthier food stores and the high cost of groceries, food desert residents face greater health risks.
“Due to the scarcity of fresh food and the abundance of processed food, the rate of obesity and chronic obesity is higher in food desert areas,” Allemon said.
The results of a
“A healthy diet plan can minimize the chances of chronic disease,” Allemon said. “Investing in a healthy daily habit today will not only improve your life in the long run but will most likely save you money too.”
Though it can be challenging, here are some shopping strategies to test out for better nutrition.
Planning ahead
According to Allemon, when you’re going to the grocery store on a budget and in a food desert, your plan of action should be sticking to the basics.
“Look for fresh foods high in protein and complex carbohydrates, such as whole grains and quinoa, that can be stored and cooked easily,” he said.
A good way to start planning ahead is by creating a weekly meal plan with these basics in mind and then making your shopping list around it.
Setting priorities
Allemon suggested starting your shopping in the produce section to pick up any available fresh fruits and vegetables. In-season picks are usually more budget-friendly.
Next, he suggested making your way toward the meat section and picking up nutrient-dense proteins such as ground turkey, chicken breast, salmon, eggs, and grass-fed beef.
“These foods are high in protein and give you versatile options in the kitchen,” Allemon added.
Buying foods in bulk or frozen
As Allemon pointed out, the frozen section can be a lifesaver.
“During the freezing preservation process, the amount of nutrients that are lost is minimal, which makes frozen food a fantastic alternative,” he said, adding that frozen food tends to be cheaper and can be stored longer without wasting food.
Here are some picks he suggested keeping an eye out for:
- frozen berries
- frozen avocados
- frozen mixed vegetables
- unbreaded frozen chicken
Buying canned food is another smart way to shop for groceries when possible.
“In the canned sections, look for different types of beans, chickpeas, and even canned beets, which have long shelf lives and are nutrient-dense,” Allemon said.
He added that one of his favorite sections in the grocery store is the value section. This is where the store will place items with damaged outer packaging — but the inner contents of the items are still good to eat. This is an easy way to stretch a dollar.
Many stores also offer discounts when you buy more, so try to take advantage of bulk deals when you can. Just make sure the extra food you’re getting can be stored for a while so it won’t go bad while sitting around.
Dried foods are usually budget-friendly and last a long time too.
Ask about any weekly coupons (digital or print) that you can scan while you’re meal prepping each week. Many coupons can be combined, which can save you a lot over time.
Though taste matters (we should derive some joy from our diets), it’s important to ensure that our shopping carts are filled with adequate nutrition to help us live our healthiest lives.
Choosing nutrient-dense foods
Focusing on whole grains, legumes, and proteins is a good start.
Nutrient-dense foods should be higher in protein and low in added sugar, as Allemon pointed out.
“Look at the ingredients on the label,” he said. “If one of the first ingredients is sugar or high fructose corn syrup, it is going to be a pass. Become familiar with what nutrition labels look like, so shopping and spotting nutrients is quicker.”
He also suggested looking at what the ingredients are rather than the number of calories alone.
Additionally, he encouraged the “eat the rainbow” method, which involves trying to consume fruits and vegetables of various colors each day.
Enhancing meals
Adding some flavor and spices to our meals makes them more exciting and delicious. For example, sage, holy basil, and cayenne pepper are some herbs and spices that also have health benefits.
Allemon reminded us that to preserve nutrients, we should be cautious about how long vegetables and fruits are being cooked.
“If vegetables are cooked for too long, many of the essential micronutrients and vitamins can denature and are no longer bioavailable,” he said.
Consider government-funded resources, which offer assistance for food-insecure households, though eligibility varies by state.
It’s worth looking into programs that might be able to provide you and your family with better access to nutritious foods.
Local food assistance programs
If you qualify, you can look into the following programs:
- The Supplemental Nutritional Assistance Program (SNAP) offers financial support and some nutrition benefits for families who qualify.
- Women, Infants, and Children (WIC) offers care and assistance for 1 year to postpartum mothers who are breastfeeding and for 6 months to mothers who are using formula.
- The National Council on Aging offers assistance to some low income older adults who are experiencing food insecurity.
Other options to search for in your area include local food banks, food pantries, surplus food-sharing programs, and soup kitchens.
You can also contact the USDA’s National Hunger Hotline for help finding food resources. Call 1-866-3-HUNGRY or 1-877-8-HAMBRE.
Community gardens and urban agriculture
The role of community gardens cannot be overstated.
They not only offer access to fresh foods but also provide exercise and mental health benefits.
Urban farms, while similar, are usually a bit larger and tend to be sales-focused.
Online grocery shopping and delivery services
For those who have trouble finding reliable transportation to grocery stores, online delivery options can offer much-needed access, though cost is generally still an issue with these services.
Buying groceries online can be affordable if you get into the habit of searching for digital coupons.
Many retailers offer coupons through their individual apps, but you can also download extensions for your browser that automatically scan the web for coupon codes at checkout. Capitol One Shopping is one example (banking with the company is not necessary to use this tool).
Growing your own food
Though it can take time for your harvest to flourish, growing your own food can be cost-saving and satisfying — and you don’t even need land to do it.
Patios, porches, windowsills, and boxes are enough space to grow food at home. Some people also opt to grow food indoors — this works great for herbs, peppers, tomatoes, cucumbers, and greens.
To get started, all you need is light (it can be artificial if necessary), quality soil and seeds, and containers with proper drain holes, to name a few basics.
Food deserts are harmful to overall health. With limited access to affordable, healthy food, those who live in food deserts end up reaching for inexpensive nearby options, which are generally much less nutritious.
Some shopping and storage hacks can help you extend the life of your purchases and get the health benefits that are missing from fast-food diets.
Checking out food assistance programs and taking advantage of community gardens are also great ideas to make sure you have access to healthy food.
