How I find healthy foods on a budget while living with MASH

Eating is one of my pleasures in life, especially when the food is good. However, my current diet is much healthier than it was when I was younger. My food budget, probably much like yours, has been stretched thinner in the past few years. Fresh fruits and vegetables are a luxury to some people, but there are ways to save money and get the nutrition your body needs to fight metabolic dysfunction-associated steatohepatitis (MASH).

When I do grocery runs, I make it a healthy twofer: While searching for the healthiest, most delicious whole foods, I speed-run through the store. I do this for two reasons. First, it’s fun and helps me get in my steps. Second, I scurry past the overprocessed temptations that aren’t great for a sick liver.

More often than not, I have my groceries delivered. It’s been almost a year since I gave up my car. I live in a very walkable city with decent mass transportation. While I’m not getting extra exercise by ordering groceries online, I’ve found plenty of good reasons to shop this way. Instead of having to dodge the things I most want to grab, it’s easier to focus on what’s good. Without a checkout stand tempting me with spontaneous purchases, I find making better choices much easier.

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Both methods of shopping have their perks. If I go to the grocery store, I try to do so on a Tuesday or Wednesday. These two days are perfect for finding discounted meats that will expire soon. I stock up on meat, fish, and poultry to freeze for later use. It feels good pulling out a large T-bone steak with a half-price sticker months after I bought it — especially now that steaks have become a bigger luxury than ever.

Speaking of freezing things, I’m working on getting a small deep freezer. I grew up with family members who had large, human-sized freezers filled with small game, deer, and the harvest from our family farms. Occasionally, my parents would buy half a pig or a side of a cow, which we’d enjoy for many months. For a family of six in a small town, it was a sensible way to purchase or acquire meat. My father and I were both prolific anglers, too. I caught so many fish one summer that my dear mother begged me to stop. Our freezer was “packed to the gills” with pescatarian delights.

We grew a lot of our own food, too. I’ve wanted to start growing my own food for years, but I haven’t yet. Since my backyard has been overtaken by two invasive plants, I’ve decided to try hydroponics in my basement. This plan, I hope, will reduce pests, protect my veggies from the elements, and provide a chance for me and my daughter to learn something new.

It pays to shop around. Instead of driving to every store, check out sales fliers online. If you have a loyalty card, many delivery services allow you to add this to your account for the best deals. Most of us don’t need to carry cards anymore; stores will often let you input your phone number at checkout. It certainly makes it easier to spend less.

Another place I love to shop is at farmers markets or actual farms. In my city, there’s always a market somewhere nearly every day. Near my sister’s house, several farms sell directly to the public. If they don’t have a formal store, many farmers leave an “honesty box” by the road with fresh vegetables, eggs, and other goodies. I love supporting these small stands because fresh food is always better than anything wrapped in plastic and packed into cardboard.

A couple of my favorite hobbies are cooking and finding ways to spend less. Sometimes I simply ask for a discount — not on an entire grocery order, but on certain items. If a package of meat is within five days of its sell-by date, I’ll ask for a half-price discount and have never once been turned down. I maintain relationships with people at every store, but as my brother Mike, a butcher, will tell you: Always make friends with the butcher. A good one will help you find the best cuts for the best prices. After all, they have families to feed, too.

There are always ways to save money on what goes into your belly. Your liver depends on you to make the best decisions when it comes to food. Still, there’s no reason to skip healthy items when there are plenty of ways to get whole foods cheaper. You just have to look around.

Note: Liver Disease News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Liver Disease News or its parent company, Bionews, and are intended to spark discussion about issues pertaining to liver disease.

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