1

votes

most bang (nutritionally )for your buck

Answered on August 19, 2014
Created March 10, 2013 at 10:01 PM

im in ontario Canada and prices for organic and especially pastured beef (which isnt readily available this time of year) is OUTRAGEOUS..i.e.-an organic not even pastured whole chicken ive seen for as much as $24 . I try my best to buy organic and sometimes pastured when i can- but it aint easy.. ive also been buying new zealand lamb which is also pricey but inherently "cleaner" and strangely enough more available. (im not a huge fan of sardines/macakerels but i might have to force myself to acquire a taste for them :)

what would your suggestions be for most economical, widely available, nutrient dense, and clean food choices for protein sources..

~thanxx

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 24, 2013
at 12:30 AM

i know !!!!!!!!!!.. lol..damm them and their nice meats

74786bbe8254844304a33943290c4d6d

(1663)

on March 12, 2013
at 01:37 AM

I highly doubt amazon.com is going to ship sardines over the border to Canada...

74786bbe8254844304a33943290c4d6d

(1663)

on March 12, 2013
at 01:36 AM

Beretta's is STUPID EXPENSIVE. Tasty, but still grain fed :-\

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on March 11, 2013
at 03:22 PM

their frozen meats are great. I espcially love the lamb - it's so fatty that I use the leftover fat to cook my greens in. The goat and turkey (available around Easter) are also good.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 02:21 AM

oh wow.. not till july. : ( boo.. My location had some frozen options so i grabbed some grass-fed ground beef. Good tip thnx.. ill keep it in mind when September-October rolls around.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 11, 2013
at 01:48 AM

Nothing wrong with a little grain in livestock ration. Paleo does not have everything right when it comes to production. :)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 01:44 AM

thnx,,i worry about strawberries in particular..cuz ive read theyre one of the worst for pesticides. I do what i can as far as meat goes..but im gonna start getting some offal and organ for sure

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 01:39 AM

thnx :) good suggestions- yes im going to have to broaden my horizons.

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on March 11, 2013
at 01:24 AM

It's better than nothing, yes. Try to find lamb and goat liver in MEditerranean shops, they're usually not heavily industrialized in the US.

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on March 11, 2013
at 12:59 AM

Because of the time of year, the meat available is all finished on grain. What I have done for two years running is order a large quantity of grassfed beef in October and freeze it - they give me a discount for placing a large order. So that lasts me through the winter months. I was just in today, the Queen St location, they said fresh grassfed won't be coming til July.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 12:53 AM

Time to start raising some lambs and goats on my balcony ! :) yeah, that terms bandied about like crazy. I often see labels at my grocers touting GRAIN FED .. like thats a good thing

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 12:49 AM

thnx for all the great tips :)

B3d0d27c01d183d7770c060f5e29e9ad

(10)

on March 11, 2013
at 12:35 AM

With produce, I don't worry too much about organic vs. not... I usually can't taste the difference, and when I can, the non tastes better... with meat, the biggest taste differences are what they are fed. I'm not hard core paleo though.. just a bit paleo minded, and pragmatic.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 12:26 AM

ill def check out the website : )

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 12:26 AM

Hey there REnnee..oh wow awesome!! serendipitous indeed !thnx for the headsup. I got a gorgeous brisket at healthy butcher (ave and eg. location ) a couple of weeks ago. Organic - they told me they have no pastured or pasture finish at this time of year. It was one of the cheaper cuts ( i think ) .. lol.. it came to $32..and we probably got maybe 4-6 servings ?.. teenage boy eats alot of it :)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 12:22 AM

ive seen Longo carrys some stuff from Beretta farms but it was a wee bit of stew beef for $15,,:) lol ARGGHHH... Placing an order and going to pick it up might be the best option.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 10, 2013
at 11:06 PM

yes..ive recently added potatoes( PHD guidelines) :) feeling much more satiated as a result. Yup ive been running to my health food shop every few days to stock up on their.. 5.99-6.99 eggs! I gotta start trying to like some sardines me thinks! mmmm lamb.. i just had it for dinner.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 10, 2013
at 11:03 PM

sidenote- *whole foods is expanding here in Toronto theres going to be a location not far from me. Wonder if theyll drive organic produce prices up or down.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 10, 2013
at 11:01 PM

thnxx..:) thats also wut i was wondering about.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 10, 2013
at 11:00 PM

i know its insane.. i need a part time job just to afford the diet .>) :) i buy some things organic.. and some not. I try to get the "dirty-dozen_" in organic when i can..but other times i jsut have to say ..EF-IT..The benefit of the whole food is in there anyways..I wash and rinse with lemon and water and salt..in hopes of cleaning any pesticide residue. Its gotta be better than eating wonderbread and skittles!

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 10, 2013
at 10:57 PM

thnxx great suggestions..u think factory farmed livers might be okay when organic and pastured arent available ?

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 10, 2013
at 10:54 PM

Thank you for the link.. just looking through it- ive come accross some of the farms listed there- the bad part is im in the city and by the time some of those products make it to the grocery stores (only the high end stores even bother with bringing this kind of product in ) the prices have been marked-up like crazy. Im trying to organize between some family memebers to buy in bulk and place larger order and picking it up at the farm -might be more economical

Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on March 10, 2013
at 10:43 PM

Have you checked http://www.eatwild.com/products/canada.html ?

Medium avatar

(39821)

on March 10, 2013
at 10:31 PM

Eating conventional liver is always going to be better than no liver at all.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 10, 2013
at 10:10 PM

ive been circling it in the meat section but then i worry that its not organic-or pastured.

Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

10 Answers

4
3eca93d2e56dfcd768197dc5a50944f2

(11697)

on March 10, 2013
at 10:42 PM

The strongest in each category: Liver for animal meat, oysters for seafood, kale for veggies, avocados for fruit (with apricots close by, very strong nutritionally too -- dessert).

However, you can't live with just that, you'd be nutritionally deficient after a while. You'd have to add 2 eggs, 25 gr of walnuts, 25 gr of almonds, a cup of kefir, 1 tbspoon of coconut oil, and 1 tbspoon of olive oil to hit the main daily nutritional targets. And even then, your vitamin A and Copper would be off the charts if you were to eat liver every day, so you'd have to supplement with lots of D3 & Zinc to balance these out (they're antagonists to A & copper).

So basically, have in mind what's strong nutritionally and eat them regularly, but not every day. Eat many different types of foods, rotate them, and be adventurous at your local market.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 10, 2013
at 10:57 PM

thnxx great suggestions..u think factory farmed livers might be okay when organic and pastured arent available ?

3eca93d2e56dfcd768197dc5a50944f2

(11697)

on March 11, 2013
at 01:24 AM

It's better than nothing, yes. Try to find lamb and goat liver in MEditerranean shops, they're usually not heavily industrialized in the US.

1
F92e4ca55291c3f3096a3d4d3d854986

(11698)

on March 10, 2013
at 11:48 PM

Hi to a fellow Torontonian! I live at Healthy Butcher which is amazing but not cheap, so I'm not really one for advice. However, I'd suggest you join the Toronto Paleo facebook group, if you haven't already. People are always posting about good deals, where to buy, cow shares etc. Also, the Toronto Paleo website was just launched TODAY! What timing. http://www.paleotoronto.org/index.html

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 12:26 AM

Hey there REnnee..oh wow awesome!! serendipitous indeed !thnx for the headsup. I got a gorgeous brisket at healthy butcher (ave and eg. location ) a couple of weeks ago. Organic - they told me they have no pastured or pasture finish at this time of year. It was one of the cheaper cuts ( i think ) .. lol.. it came to $32..and we probably got maybe 4-6 servings ?.. teenage boy eats alot of it :)

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on March 11, 2013
at 12:59 AM

Because of the time of year, the meat available is all finished on grain. What I have done for two years running is order a large quantity of grassfed beef in October and freeze it - they give me a discount for placing a large order. So that lasts me through the winter months. I was just in today, the Queen St location, they said fresh grassfed won't be coming til July.

F92e4ca55291c3f3096a3d4d3d854986

(11698)

on March 11, 2013
at 03:22 PM

their frozen meats are great. I espcially love the lamb - it's so fatty that I use the leftover fat to cook my greens in. The goat and turkey (available around Easter) are also good.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 02:21 AM

oh wow.. not till july. : ( boo.. My location had some frozen options so i grabbed some grass-fed ground beef. Good tip thnx.. ill keep it in mind when September-October rolls around.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 12:26 AM

ill def check out the website : )

1
B3d0d27c01d183d7770c060f5e29e9ad

on March 10, 2013
at 10:36 PM

I would suggest shopping around a bit... If you have a popular farmers market within say a 45 minute drive, it may be worth doing once a week. For that matter, see if you can buy direct from the farm, wrt chicken or smaller animals.

It really does come down to your location, the U.S. and Canada have seen meat/produce prices relatively skyrocket compared to most of the rest of the world the past few years. Being closer to some agriculture does offer some alternatives in terms of purchasing ability. A good sized freezer can help as well.

Beyond this, there is also a hefty premium on organic anything... you're a captive market, and it's business (most organic suppliers are the same corporations that supply food in general).

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 01:44 AM

thnx,,i worry about strawberries in particular..cuz ive read theyre one of the worst for pesticides. I do what i can as far as meat goes..but im gonna start getting some offal and organ for sure

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 10, 2013
at 11:00 PM

i know its insane.. i need a part time job just to afford the diet .>) :) i buy some things organic.. and some not. I try to get the "dirty-dozen_" in organic when i can..but other times i jsut have to say ..EF-IT..The benefit of the whole food is in there anyways..I wash and rinse with lemon and water and salt..in hopes of cleaning any pesticide residue. Its gotta be better than eating wonderbread and skittles!

B3d0d27c01d183d7770c060f5e29e9ad

(10)

on March 11, 2013
at 12:35 AM

With produce, I don't worry too much about organic vs. not... I usually can't taste the difference, and when I can, the non tastes better... with meat, the biggest taste differences are what they are fed. I'm not hard core paleo though.. just a bit paleo minded, and pragmatic.

1
6714718e2245e5190017d643a7614157

on March 10, 2013
at 10:06 PM

Organ meats and offal are usually very cheap at the grocery stores and have great nutrient density.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 10, 2013
at 10:10 PM

ive been circling it in the meat section but then i worry that its not organic-or pastured.

Medium avatar

(39821)

on March 10, 2013
at 10:31 PM

Eating conventional liver is always going to be better than no liver at all.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 10, 2013
at 11:01 PM

thnxx..:) thats also wut i was wondering about.

0
Medium avatar

(10611)

on March 11, 2013
at 03:51 AM

Where's the fresh fish? Lake Superior whitefish and lake trout were usually the least expensive and most local wild fish we could get in Chicago. A good bit of it is fished on the Canadian side.

And all that shellfish from the Maritimes, from PEI oysters to Digby scallops, but probably not inexpensive anywhere.

0
75d65450b6ff0be7b969fb321f1200ac

(2506)

on March 11, 2013
at 01:30 AM

In addition to the great suggestions above I would like to add:

  • you can save by buying sardines in bulk on amazon.com.

  • chicken hearts are dirt cheap, like $1/pound. Just fry them up. Yum!

_ Lazza

74786bbe8254844304a33943290c4d6d

(1663)

on March 12, 2013
at 01:37 AM

I highly doubt amazon.com is going to ship sardines over the border to Canada...

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 01:39 AM

thnx :) good suggestions- yes im going to have to broaden my horizons.

0
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 11, 2013
at 12:40 AM

Buzzwords are the last 5-10% of paleo, long past the point of diminishing returns. Make sure the broad principles are in place before worrying about the details.

Organic really doesn't mean anything, except the government has given it the 'organic' label, I put no stock in that, and see it as simply expensive versions of standard fare. If you don't grow it yourself, the quality is suspect!

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on March 11, 2013
at 01:48 AM

Nothing wrong with a little grain in livestock ration. Paleo does not have everything right when it comes to production. :)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 12:53 AM

Time to start raising some lambs and goats on my balcony ! :) yeah, that terms bandied about like crazy. I often see labels at my grocers touting GRAIN FED .. like thats a good thing

0
0408fb6c082971b0559503b77eb9483c

on March 11, 2013
at 12:38 AM

I've been through various low-income variations of this problem in the past, thugh we tend to be okay now (and grow a lot of our own meat.)

Shop the sales. Shop the sales! the grocery stores will tend to mark down their meats at a certain time in morning or afternoon, it varies from meat department to meat department. Figure out the times and hunt the sales.

Be a bit of a non-fanatic about it. Yeah, yeah, organic certified grass fed etc etc etc. Okay, BUT - you are better off eating 20% super duper meat and 80% decent store selections (see note) than going on a SNAD (Standard North American Diet)

Buy in bulk as possible. "primal cuts" are cheaper than retail cuts, but you have to do a bit more work (and you get all the bones and connective tissue as a bonus for soups!) - For a non organic example, the nitropak pork double shoulders at most decent chains (see note again) are $1.79 a pound versus $1.99 a pound for retail packaging and $2.49 for "country ribs" which is just cut up shoulder roasts minus some of the stew meat ($2.49 a pound, as well)

Granted, that's not an ORGANIC example. (But the same applies to things like chicken- better a whole commercial chicken of decent quality than nothing, and far better than skinless breast!)

Get some variety and go heavy on your stock making.

I live in ranch country, and raise my own goats, chickens, and rabbit. We do purchase beef, by the side, and I don't worry so much about "organic"- everything here pastures over winter, and feeding in growing season varies from hay in a corral (noot a feedlot) to 50% or even 100% pasture. Yeah, there's probably some grain finishing (and the grains in question are cereal grains, which are grasses, so moderate the fanaicism)- 5000% BETTER then FEEDLOT, and ... let's see, last purchase was $2.49 a pound for the side, which was a lot, but lasts a long time.

NOTE: As indirectly referenced above, the super organic grass fed labels aren't the end all, be all. There are different meat suppliers in the commercial grocery world, and some "decent" meat can be had without resorting to the label. You jjust have to look. Our local Safeway has the double shoulders- yep, industrial meat, so you have to watch the percentages- at 41.79 a pound. Walmart has them for $1.39 a pound. But read careful and you see the walmart packages will include "up to 6% solution" (that's the nasty stuff, soy broths and weird crap).

In general terms, you can identify chains or stores that will tend to have better suppliers than others.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 12:49 AM

thnx for all the great tips :)

0
74786bbe8254844304a33943290c4d6d

on March 11, 2013
at 12:09 AM

Another Torotonian!

I feel your pain. I do most of my grass-fed shopping at a shop not far from home. Not terribly expensive, but I do not shop there all the time. I like buying pork shoulder and beef roasts, and THAT stuff pastured/grass-fed is NOT cheap! I do buy conventional 80% - 90% of the time.

I've also been looking at buying in bulk direct from the farmer.

74786bbe8254844304a33943290c4d6d

(1663)

on March 12, 2013
at 01:36 AM

Beretta's is STUPID EXPENSIVE. Tasty, but still grain fed :-\

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 11, 2013
at 12:22 AM

ive seen Longo carrys some stuff from Beretta farms but it was a wee bit of stew beef for $15,,:) lol ARGGHHH... Placing an order and going to pick it up might be the best option.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 24, 2013
at 12:30 AM

i know !!!!!!!!!!.. lol..damm them and their nice meats

0
1963db946ae415764d9044222fbf4c5b

on March 10, 2013
at 10:50 PM

Free range eggs and sardines would be my suggestions. Ordinary white potatoes are better than you might think as well, as long as you're not VLC, but obviously not everyone here eats potatoes. And butter of course! Some combination of those plus occasional organ meat would get you by, then add some nice meat on top as and when you can afford it (I like lamb myself.)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on March 10, 2013
at 11:06 PM

yes..ive recently added potatoes( PHD guidelines) :) feeling much more satiated as a result. Yup ive been running to my health food shop every few days to stock up on their.. 5.99-6.99 eggs! I gotta start trying to like some sardines me thinks! mmmm lamb.. i just had it for dinner.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!