Thirteen Foods That Are Very Nutritious, Healthy and Won’t Burn Your Pockets
Yes, junk foods are cheap, tasty and easily available, but remember they are not healthy and harm your health in the long run. These foods lack essential nutrients that are required to maintain a healthy body. Moreover, they are laced with high sugar, salt and oil that are known to harm your body drastically. There are numerous foods that are nutritious and will not burn a hole in your pocket. Eating junk food once in a while to satisfy your carvings is fine, but consuming them on a regular basis just because it is cheap and inexpensive will damage your body.
It is a myth that you have to spend a huge chunk of your hard-earned money to eat and stay healthy. These nutrient-rich foods can be cooked at home or purchased fast from any supermarket when you are in a hurry. They not only improve your health, but also come at a good deal. The following are a list of few foods that are good for your body without having to compromise on your monthly budget.
Protein Based Foods
Proteins are essential for the overall growth of your body. Supermarket shelves are filled with various protein-rich foods like lentils, black beans, eggs, and nuts like Almonds, peanuts in their natural form, garbanzo beans, and fiber-rich oats, Tofu, Fish, pumpkin seeds, chicken breasts and whey protein for that extra dose of protein along with your breakfast. All of these protein-rich food products are easily available and can be purchased just under a dollar. You can add these foods to your daily menu by cooking at home or grabbing products made from these foods if you are in a hurry.
Yes, we all love fruits, and they are known to be extremely healthy and necessary for overall growth. It is best to purchase seasonal fruits every time as they come cheap and are most suited for the time. Fruits like apples, grapes, bananas, Kiwi, oranges, pear, watermelons and berries are less expensive, but they ensure your body gets the required daily dose of nutrients. They are easy to carry and are perfect for people who are on the go. Remember to eat fresh fruits and shun the artificial, sugar laced canned fruit juices even if they are cheaper than the fruit itself.
Vegetables along with meat protein are extremely essential to bring a balance in your diet. They are available in many varieties and each one can be transformed into a tasty vegetable recipe. Veggies like canned tomatoes, garlic, pumpkin, sweet potatoes, onions, beets, kale, broccoli, spinach, capsicum and carrots all come cheap but are extremely nutritious and tasty to eat if you know how to cook that perfect recipe. Some of the above-listed vegetables are rich in antioxidants, vitamins, fiber, potassium and iron. The nutrients found in these vegetables are even known to reduce the risk of cancer.
Getting rid of refined flour will reduce the risk of several diseases. It is very necessary to eat healthy for a healthy bowel. Foods prepared from whole grain are good for your heart. Whole grain foods are known to be heart friendly, so instead of polished rice go for brown rice. Brown rice is good for diabetics as it is rich in fiber. Instead of the regular pasta opt for whole grain pasta. Super foods like Quinoa is easy to cook, is rich in fiber, proteins and nine essential amino acids. This group of foods provides all the required nutrients, are healthy and are not very expensive considering their health benefits.
Food made from milk and milk-based products are an essential part of our diet. Dairy based foods like yogurt, skimmed milk, and cheese are all rich source of calcium and protein. You can even choose the low-calorie ones if you are worried about putting on weight. They can be easily consumed with fruits, whole grain cereals, and oats or with your granola bar for breakfasts.
Potatoes are great to have any time and come cheap. If you restrict one potato a day you can stay fit and healthy. Potatoes can be used for breakfasts, for salads, stews and even to make casseroles.
Tuna is a good source of protein and Omega-3 fatty acids and having two servings of tuna a day can provide your body with these nutrients. Tuna can be used to make sandwiches, crackers and even salads.
Egg substitutes that are available in the market can be used to make omelet’s or can be used in fried rice. They are widely used in egg casseroles, quiches and frittatas. Egg substitutes are rich in various vitamins and proteins that are needed for a healthy body.
Soybean is an excellent source of protein and can be substituted for milk if you are intolerant to lactose. Soybean can be cooked in many different ways to suit your taste and is an excellent source of protein and calcium. Soybean is even said to contain more protein and calcium than milk. Soybean can be used to make casseroles, curries and even used in salads. Soymilk is a good alternative for people allergic to cow milk.
Non-fat Greek Yogurt
These yogurts are good with smoothies, parfaits made with fruits and simply as a quick snack. Greek yogurt is a good source of protein and is cheap if you opt for a big pack.
Oats is well known for its fiber and protein contents. Oats are heart friendly and help in reducing the risks of diabetes and heart diseases. One can have oats for breakfast along with milk or have it with cereals. You can even make oats idlis and biscuits, which can be consumed as a snack.
Pita bread made from whole wheat is used widely for making healthy pizzas, cold sandwiches and even to make vegetable or meat rolls. Pita bread contains proteins and ample amounts of fiber.
Dried lentils are used extensively in Asian cuisines and are a good source of proteins and fiber. Dried lentils come in various forms and each one of them is used to make different recipes that are not only tasty but also very healthy. This nutrient rich food is easy to cook and good for the overall health.
So now that you know what to eat on a tight budget, focus on these food items that are healthy, fresh and will make you feel better each day. Prepare meals at home with these foods using less unprocessed ingredients for a healthy mind and energetic body.