Healthy, Budget-Friendly Food: Recommended Foods

Wanting to eat healthy doesn’t mean it has to be expensive. If we know how to choose the right foods to achieve our goal without nutritional deficiencies.

Eating healthy, economical food is not incompatible with an inexpensive shopping list. For example, basing our diet on fruits and vegetables will allow us to eat a healthy, low-fat diet, but also to buy foods that are generally cheaper than meat or fish. This is why we are showing you some tips for eating healthy and economical.

Foods to establish a healthy and economical diet

Apples

Among the fruits, apples are particularly inexpensive and highly recommended to aid in weight loss. It is a fruit full of vitamins, minerals and fiber. Regular consumption will help you reduce appetite and better control food intake.

Brown rice

Rice is a very common food all over the world. It is the basic ingredient of countless dishes of traditional cuisine in many countries. In particular, brown rice is healthier than white rice and helps maintain a healthier diet. This is due to its fiber content, an essential nutrient for good intestinal transit, as evidenced by a article published in the journal  American Family Physician .

In general, one serving of brown rice will provide 21% of the Recommended Daily Allowance (RDI) of magnesium. 15% of the amount of vitamin B6, 4% of the amount of iron and up to 3.5 grams of fiber.

On the other hand, about half a cup of brown rice can provide your body with up to 1.7 grams of resistant starch.

Fat Free Greek Yogurt

Greek yogurt is a food with excellent nutritional values ​​and many health benefits. A daily ration of non-fat Greek yogurt can provide our body with approximately 23 grams of protein. It is best to avoid the skimmed version. The fat in dairy products is indeed essential in order not to lose fat-soluble nutrients.

Greek yogurt equals even the most traditional sources of protein , like meat or fish. Remember that proteins are essential substances for the maintenance and recovery of muscle tissue, according to a  study published in 2017 .

Oatmeal

To avoid the consumption of refined foods like white flour, we can replace it with oatmeal. Oats are cheap and easy to find in any supermarket. It can be used to make homemade flour or to accompany any breakfast.

To maintain a healthier diet, avoid adding sugar to oats. And opt for alternatives such as stevia, honey or cinnamon. Typically, one serving contains about 4.6 grams of starch. Which, as we mentioned, will help speed up your metabolism and promote weight loss.

Beans and chickpeas

The ‘re pulses are foods with excellent nutritional properties. They provide your body with good amounts of protein, vitamins, and other essential nutrients. In addition, most are easily found at a reduced price. So, it is a great idea to include them in a healthy and economical diet.

Regular consumption of beans and chickpeas can help you shed extra pounds. Which is particularly recommended for overweight people. They also help lower blood pressure. Among the various beneficial nutrients that these foods provide, we can mention iron and sodium.

Canned tuna

Tuna is a fish that will provide you with a good amount of protein. It’s also a great source of omega 3s and healthy fats.  These lipids are closely linked to the maintenance of cardiovascular health, according to a  study published in  The Cochrane Database of Systematic Reviews .

Specifically, these fatty acids help improve cardiovascular health because they  promote the elimination of bad cholesterol  and protect the elasticity of the arteries.

In addition, having an anti-inflammatory effect, they protect the body against various diseases and conditions. 

Therefore, incorporating canned tuna into your diet will help maintain a healthy diet. And a cheap shopping list, especially if you go for canned tuna with sunflower oil instead of olive oil.

Yam

Sweet potato supplies your body with essential vitamins and minerals. One serving of sweet potatoes will provide 37.7% of the RDA for vitamin A, 15% of the RDA for vitamin B6 and a good amount of potassium and fiber.

They also contain vitamin C, manganese, vitamin B1, B2 and phosphorus. This product is quite easy to find in any store, and you can prepare it in different ways.

Establish a healthy and inexpensive diet

In short, fruits and vegetables are much cheaper than meat or fish. Therefore, increasing their consumption will help you maintain a healthy diet, but also lower the overall cost of your shopping list. They are the perfect products to incorporate into diets for a healthy and economical diet.