Healthy Eating on a Budget

Many people think that they can’t have healthy eating habits just because the lack of enough funds in the family budget. Indeed, the obesity is most prevalent for people with low incomes. The reason for this is not only economic. It is true that the quality products are more expensive, but there is also a subtle psychological moment. People, who often suffer from deprivations, even if they are not related to food, subconsciously are afraid of the hunger. Therefore, low-income people instinctively buy products that are cheap and contain a lot of calories.

In fact, eating healthy does not mean you necessarily need to buy exotic, dietary and organic products. You should consume more simple foods in raw conditions that are valuable for the body. Here are some tips on how to choose a useful and inexpensive menu:

Instead of suspicious sausages and other prepared products, try to buy cheap seasonal vegetables such as cabbage, carrots, onions, beets, turnips, cauliflower, kale, spinach, rhubarb, salad, cucumber, zucchini, eggplant, beans, green beans and many others. Eat fresh tomatoes and peppers only during the summer, not because they are cheaper then, but because they are healthier during this time of the year. Use all of these vegetables to prepare different salads full of vitamins and essential elements.

Replace mayonnaise salad with home-made chutney, sauerkraut, pickled cucumbers and other vegetables. They contain low calories and are rich in vitamins and lactic acid, which supports the beneficial micro flora in the gastrointestinal tract.

Prepare dry fruits and vegetables during the summer. It will help you to consume healthy and valuable products even during the cold winter days without spending a fortune in your local store.

Instead of spending weekends eating chips in front of the TV, just organize family picnics. During that time you can pick organic nettle, dock, liorda, wild strawberries, raspberries, blackberries, cornel, herbs, wild pears and hazelnuts.

Protein-rich plant foods such as beans, lentils, peas, mushrooms can replace much of the meat in your menu. However, if you find it difficult to sit at the table without meat, then prepare meals that include both meat and vegetables. This will also reduce the cost of food and increase the diversity of your diet.

Do not forget about the wide variety of cereals. The unprocessed grains contain fiber, vitamins B and E, the most important minerals and contrary to popular opinion – a lot of protein. For example, the rice in almost all recipes can be replaced with bulgur or barley, and oats are a cheaper and healthier alternative to cornflakes.

Another wonderful and inexpensive source of protein and vitamins are the eggs. Eat them for breakfast, add them to your salads or serve them seasoned with spices as a starter.

All products can be stored for a long period in your fridge, so buy large packages and you can afford quality products at not such a high price. Just be careful not to overeat and ruin your diet.

Buy cheap fish. It’s also useful and healthy as the expensive one.

Don’t use sweet, wafers and chips while watching TV or for snacks. Use raw nuts, dried fruit and apples. If you want to eat a much more serious dessert, then do not prepare it with cream. Eat desserts like an apple pie, pumpkin pie, or strudel cake from wholegrain flour and raisins.

Eating healthy on a budget is not an impossible task. Just follow the above tips and you’ll manage to keep your figure in perfect shape.


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