Eating healthy does not mean breaking the bank! There are a few tricks that can be learned to reduce the load on the wallet/purse…Try to cook at home as much as possible, buy foods when they’re in season, and buy items in bulk when you can.
While it is true that certain healthy items are more expensive, some unhealthy items can be just as expensive (if not more so-not to mention the unmeasurable cost of ill health). For the most part, one can eat a healthy diet and stick to a budget at the same time. Here are some suggested foods;
- Eggs: Don’t believe the myth–eggs are NOT bad for health! (read more about this in a previous article). They are a nutrient-dense Super Food; loaded with fat-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. They also prolong the feeling of fullness. Try to get eggs that come from pasture raised chickens if possible.
- Avocados: There can be 11-27 grams of fiber per avocado! This helps to prolong satiety and reduce the impact that sugars have on weight gain. It is also rich in healthy monounsaturated fats, which studies have shown to actually help with fat loss.
- Seeds and nuts: pistachios, walnuts, almonds (or almond butter), macadamias, pumpkin seeds, sunflower seeds, and flax seeds. These make great snacks because they induce satisfaction for long periods of time, They are loaded with healthy fats and minerals.
- Cottage Cheese: High in calcium and protein, it prolongs the period of feeling full while supplying the amino acids your muscles need to grow. Also a good source of potassium, magnesium, zinc, phosphorus and selenium.
- Plain Yogurt; this has been called a ‘superfood,’ and is packed with nutritional value. Some yogurts pack a whopping 23 grams of protein per serving(this rivals some meat-based sources of protein!). Also a great source of healthy probiotic bacteria. Avoid the sugar loaded, chemical loaded varieties (read the label!). Add fresh fruit or nuts to the yogurt instead of buying the yogurt that comes with fruit already added.
To Your Success!
-Dr Hevi