Save or Splurge?

SPLURGE
  
GRASS FED BEEF higher levels of healthy fats (omega-3 & linoleic acid) linked to reduction of inflammation and body fat loss. Also lower in saturated fat.
  
VIRGIN OLIVE OIL minimally processed olive oils contain the most antioxidant polyphenols which act like anti-inflammatories. Also improve “bad” (LDL) cholesterol levels.
  
ORGANIC PEACHES, APPLES, PEPPERS, CELERY, NECTARINES these 5 contain the most pesticide residues of popular fruits and vegetables. Those fruits and vegetables least affected include onion, avocado, corn, pineapple, mango, and asparagus.
  
FAIR TRADE BANANAS fair trade farmers are required to practice organic agriculture. Also they are less likely to use slash-and-burn clearing methods and are paid a fair wage for their crop.
  
GREEK YOGURT contains twice as much protein as American-type yogurts. Look for low-fat plain versions and add fresh fruit to sweeten them.  
SAVE
  
DARK MEAT CHICKEN compared to white meat, 3 oz of dark meat only has 1 extra gram of saturated fat and adds 6 extra calories, plus more iron and zinc.
  
CHUNK LIGHT TUNA has lower mercury levels than more expensive solid white.
  
FROZEN PRODUCE picked at the peak of ripeness and flavor, this means that they maintain high levels of nutrients and antioxidants. Also frozen foods last longer than fresh. Check labels to ensure that there is no added salt or sugar.
  
LARGE SNACK BAGS buy big and portion out bulk items into appropriate serving sizes for you.
  
REGULAR EGGS the USDA is loose on its definition of “free-range.” This can mean that the type of outdoor access and time outdoors can greatly vary. Regular eggs are still full of good nutrients.