Following a healthy and nutritious diet is very important for human health and happiness. without the right foods, your body and mind cannot function normally. unfortunately, it may seem impossible to eat healthy food on a low budget. nutritious foods are expensive and not an option for people with limited incomes, but fortunately, there are many inexpensive foods; but they are very healthy.
Here are thirteen types of foods that combine the two:
1. Brown rice:
Rice is a basic and affordable commodity in many parts of the world. It is more saturated and healthy in its unprocessed Brown form. brown rice is also an excellent source of fiber and contains nutrients such as selenium and iron. Better yet, it is very versatile; it can be eaten alone; but it is also used in many delicious recipes, from soups to stews to poultry.
2. Oatmeal flour:
Oatmeal is cheap, saturated, and rich in nutrients, It is an ideal food for those who cannot spend a lot of money, Oatmeal is a good source of fiber, which is necessary for the functioning of the digestive system, and it can help lower cholesterol.
Oats also contain omega-3 fatty acids (Omega-3 fatty acids), potassium, and folic acid, but when buying oatmeal, consumers should avoid flavored varieties, to which sugar is added.
3. Bananas:
Bananas remain at a low price all year round, and they are also very healthy, this natural snack is rich in potassium, B vitamins, and fiber, with smaller amounts of vitamin A and healthy carbohydrates, and bananas are especially useful for low-income consumers; because most fruits are not cheap.
4. The beans:
As cheap as beans are, as satisfying and satisfying as they are, because they are rich in protein, they are delicious on their own; they are also a great way to enhance the nutritional content of a meal; you can use them in preparing several different recipes.
Beans are also a valuable source of several nutrients such as potassium, they also provide enough fiber, and they often contain antioxidants, in addition, you can buy beans in bulk to save more money.
5. Almonds:
Although most nuts are expensive, almonds are an exception, almonds are an ideal snack because they boost energy quickly and are healthier than most other snacks. Healthy monounsaturated fats, magnesium, vitamin E, and B vitamins are among the most important vitamins and minerals found in almonds, and almonds are a valuable source of protein and fiber. studies have found that almonds promote heart health and help lower cholesterol levels in the blood.
6. Brown bread:
Sandwiches are one of the cheapest and easiest meals to prepare; but they are often prepared using white flour, which is poor in nutrients; so the best option is fiber-rich brown bread, which is as cheap as white; but it is healthier, and the nutritional value of cereals lies entirely in its seed and Bran, which are usually removed, except in some products such as brown bread.
7. Spinach:
Vegetables are an essential component of any diet; but spinach is one of the most nutrient-rich vegetables, making it an excellent option for those with a limited budget. Spinach is characterized by containing vitamins and minerals such as folic acid, magnesium, vitamin A, vitamin K, and vitamin E. Although spinach alone is not palatable to some people, you can also use it as an ingredient in salads, soups, and many other dishes.
8. Canned tuna fish:
Canned tuna is one of the easiest foods to prepare, and it is also an economical way to get a large amount of protein and calories that the body needs every day. what’s even better is that canned tuna is a great source of omega-3 fatty acids, which are essential for basic body functions and brain health as well. tuna also contains vitamin B12, which is necessary to metabolize food into energy, and niacin, which maintains healthy skin and digestive system.
9. Whole milk fat:
Although it contains a high percentage of fat, but you can not ignore the nutritional value of milk, which is very high compared to its cost; because it contains a high protein content, milk gives those who drink it a feeling of satiety that lasts for a long time.
Milk is also a great source of calcium, essential for bone health, vitamin D, potassium, and also in milk there are various minerals and vitamins such as phosphorus, magnesium, zinc, and vitamin B12; the bottom line is that milk provides great nutritional value compared to its cost.
10. Peanut butter:
Peanut butter contains a high protein content and provides a lot of energy and a feeling of satiety that lasts for hours, which are two important advantages for people who have to save money, although peanut butter is rich in fat, it is mostly healthy monounsaturated fats, useful for heart health, and this butter also contains magnesium, vitamin E and potassium as well.
11. Frozen vegetables:
Frozen vegetables of various kinds are an excellent deal for consumers besides the vegetables mentioned above, and, surprisingly, frozen vegetables are equal to their fresh counterparts in nutritional terms; because vegetables freeze quickly immediately after picking, they retain all the nutrients, and in turn, fresh vegetables begin to lose their nutritional value immediately after picking; so frozen vegetables are an excellent commodity; cheaper and healthier.
12. Eggs:
Eggs are very rich in protein, and you can describe it as a natural alternative to protein powder, which means that eating one boiled egg gives a feeling of satiety and a big boost of energy, which makes it an excellent economical option. In addition, eggs contain B vitamins, vitamin D, iron, and carotenoids.
13. Pasta prepared from whole grains:
Although regular pasta is a classic inexpensive meal, it is not a healthy option, the best option is pasta made from whole grains, which is still very cheap, it is more nutritious than regular pasta; because it contains three times the amount of fiber, twice the amount of calcium, more protein, and higher amounts of other elements such as selenium, phosphorus, B vitamins, magnesium, manganese and copper.
In conclusion:
As the aforementioned list shows, eating nutritious food does not interfere with your quest to save money, neither a limited budget nor the desire to reduce expenses is an obstacle to a good diet, and all that should be done is simply to prioritize cheap and nutritious foods, like those listed in this article.
