Healthy on a budget

Whenever I’m doing a workshop or answering your emails, this question hits my inbox the most. "I want to eat healthy but it is so expensive", so I figure why not answer these question on the blog featuring "healthy on a budget".

Healthy on a budget will help you attain a healthier lifestyle and a healthy bank balance. While the  healthier food trends benefit your body, your bank balance invariably suffers. It is possible, however, to eat super-healthy on the cheap end, to buy enough real super-foods to fill you up for an entire day, and yet set you back less than the amount you would pay for a bowl full of goji berries.

Here are  my super-foods on a budget.

Almonds: They have less calories than Brazilian nuts and are packed with protein which has a satiating effect, Almonds are a superb for snacking. High in vitamin E, which protects against UV light damage, they also contain minerals such as manganese, which helps the body form strong bones and regulates blood sugar, and magnesium which is essential for healthy nerve function, blood glucose control, and regulating blood pressure.

Oats: For all the exotic breakfast options available, none comes close to good old fashioned oats in either price or health benefits. Regular consumption of oats can help the body to fight cholesterol, fend off heart disease, suppress the appetite and even beat depression as a  long lasting energy booster.  

Barley: Much cheaper than trendy grains like quinoa or kaniwa, barley is highly nutritious. It is packed with fiber and nutrients as well as soluble fiber which can help to lower cholesterol. Throw it into homemade soups, stews and casseroles where its chewy texture and slightly sweet taste will add flavor as well as nutrition.

Canned tomatoes or frozen fruits: These should be on standby in any pantry or freezer. Canned tomatoes are ready to be made into a classic tomato sauce to add to pasta, fish or meat. Despite their reputation, canned foods like frozen ones often have a nutrient value that is as good as the fresh version.  

Button mushrooms: Often overlooked in favor of trendy chestnut organic or shiitake mushrooms, the plain white button variety has a lot going for it. They are also loaded with nutrients our bodies need to generate energy and repair cells - including a spectrum of B vitamins. Chuck them in your salad.

Prunes:  These humble dried plums are a good source of fiber and contain potassium, crucial for helping to maintain healthy blood pressure. They’re anti-aging, and have been shown to reduce the risk of osteoporosis.

Kale: A celebrity favorite, this is one of a crop of trendy super-foods that won’t break the bank. Kale’s dark green leaves are loaded with vitamins and minerals like, calcium and iron. Kale can be a great addition to a salad or a smoothie and it’s delicious.

Frozen fruits or veggies: Forget ridiculously pricey acai and goji berries and opt for a frozen collection of blueberries, strawberries and raspberries, frozen broccoli florets instead. Bags of frozen berries are a great standby for a dessert or as a porridge or yogurt topping.

Tuna: Tuna is so good for you: Sure, salmon gets a glowing (and well-deserved) rep for being a mega source of omega-3s. But did you know that lowly canned tuna also delivers omega-3s? Plus, the 2010 Dietary Guidelines recommend cutting back on meat—eating tuna up to twice a week is one way to do that. Look for chunk light tuna, which comes from smaller tuna fish and is lower in mercury than white albacore tuna.

Cabbage: Why cabbage is so good for you: Like kale, cabbage is a cruciferous vegetable and diets rich in cruciferous vegetables are linked to lower rates of cancer. It’s also is an excellent source of vitamins C and K, and delivers fiber and detoxifying sulfur compounds. Red cabbage also boasts anthocyanins, an antioxidant thought to keep your heart healthy and brain sharp. Plus it’s very low in calories.

Beans:Beans are a good plant-based source of iron (up to 13 mg per 3/4 cup), a mineral that transports oxygen from your lungs to the cells in your body. Because your body can’t absorb the form of iron in plant-based foods as well as it can the form found in beef and poultry, pair beans with a vitamin C-rich food, such as sweet potatoes or lemon juice, to boost your iron absorption. Beans also boast fiber: 1/2 cup of cooked navy beans packs a whopping 7 grams of fiber, while the same amount of lentils and kidney beans provides 8 and 6 grams, respectively.  

Health starts with your diet.

Happy Green Life

Xoxo Gia