If you want to eat healthier, but you are worried that leaving your usual dishes increases the weekly grocery bill, we have asked the nutrition experts for the most profitable foods that we should incorporate into our diet.
If your goal is to make family meals healthier, lose weight or have more energy, there are many foods that are cheap and very nutrient dense.
Frida Harju-Westman, nutritionist of the Lifesum Health App, and nutritionist Charlotte Stirling-Reed have given us a selection of the best foods that will benefit both your well-being and the portfolio.Advertising - Keep reading below Avena
Oatmeal is a very accessible staple food. They are satiating, provide energy and are incredibly versatile.
"It is also a healthy way to start the day, as it contains soluble fiber in much higher amounts than other grains, which helps reduce cholesterol absorption," says Frida. "Studies have shown that a 70 g container of organic oatmeal is enough to reduce harmful cholesterol levels by about 7%, similar to the results of statins prescribed by a doctor."
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- Oatmeal pancakes
- Porridge porridgePoultry eggs
Scrambled, poached, boiled or baked: the humble egg is a good source of nutritional power, and can even help you lose weight. Research has shown that those who included eggs for breakfast in a calorie-controlled plan lost 65% more weight than those who did not.
"These readily available foods are full of nutrients such as vitamin B12, folic acid, protein and selenium," says Charlotte. "They are also a good option for pecking and a great way to complete breakfast."
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- Egg recipes: tortillas and scrambled eggsSweet potato
One of the most affordable and versatile foods. Try changing the normal legs for sweet potatoes or noniates to give you a nutritional boost.
"Sweet potato contains 65% of the minimum necessary daily amount of vitamin C and has a very low glycemic index," explains Frida.
"Sweet potatoes are rich in fiber, which helps reduce blood sugar and insulin spikes, ultimately reducing belly fat. The best way to benefit from sweet potatoes is to cook them with the skin, since it has Healing potential due to its high levels of vitamin A, beta-carotene and high potassium content.
Recipes: 16 healthy dishes with sweet potatoesIntegral rice
If you always opt for white rice, change the whole grain for its light nutty flavor and the ability to stay full for longer.
"A versatile ingredient, brown rice is an excellent and cheap food if you have little energy," explains Frida. "It is rich in manganese, a mineral that helps your body produce energy from the carbohydrates and proteins you consume, providing more energy for longer."
- Spicy cabbage rice
- Mushroom rice with mushrooms
- Cantonese riceChickpeas
Have a couple of jars of chickpeas in the pantry to always have cheap and abundant protein on hand to put in sauces, pastas, stews and salads.
"Chickpeas contain magnesium, which, like potassium, accelerates the transmission of the message between brain cells and relaxes blood vessels, which helps increase the flow of blood and oxygen to the brain," explains Frida.
"If you have time at night, get ready humus Homemade mixing chickpeas with lemon juice, tahini, garlic and olive oil. Then you can take it to work and accompany it with carrots and celery (other foods that stimulate the brain).
- Lenten Potajes to follow the tradition
- Crudités with hummus
- Baked ChickpeasKiwi
If you are bored filling the fruit bowl, give it a more fun touch with some kiwis.
"Kiwis are such an underrated meal, especially when other, much more expensive fruits, such as goji berries are the main protagonist," says Charlotte.
"However, kiwis are about a third cheaper than goji berries and contain much more vitamin C. Kiwis also contain a lot of fiber and other vitamins such as vitamin K, which contributes to normal blood clotting and al normal bone maintenance. "
Use them as a fresh accompaniment of oatmeal or with plain yogurt. It is also good before bedtime: recent research has suggested that kiwifruit can help you sleep better.
Recipes: 11 Sweet and Salty Recipes with KiwiMackerel
This blue fish is the great option if you have a tight budget.
"Mackerel is rich in essential fatty acids, which are important nutrients to help cells retain water and eliminate toxins," explains Frida.
"By helping cells maintain water balance, essential fatty acids help the skin look hydrated. Not only this, essential fatty acids can help counteract dry skin, perfect if you have mild eczema."
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Spinach is a great food: a bag of frozen spinach is a very versatile resource that you can use to increase the content of vegetables in cooked dishes such as curry, stew and pasta sauce.
"Rich in iron, spinach is essential if you need extra energy," explains Frida. "The lack of iron in the body can decrease the flow of oxygen to the brain, which makes you feel fatigued. To avoid a drop in energy, add spinach to food, make fresh spinach salad or add some spinach leaves to you smoothie in the morning".
- Potato crusted spinach
- Spinach Quiche with Oatmeal
- Spinach polo, chufa and avocado horchata
- Detox ShakeRoot vegetables
They are a basic ingredient for stews, soups and roasts, and the cheapest ones such as carrots and turnips, are also excellent for your health.
"Most are rich in vitamins C, B and A," says Frida. "Because root vegetables are typically local, they are generally cheaper. Make sure they are firm and that, if they have leaves, they are fresh and green. Prepare a stew or bake them to accompany other dishes or add them to the salad .
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- Carrot gazpacho
- Carrot flowers
If you avoid herbalists because you think it will be more expensive, give it a try. You just have to know what to buy.
"Forget chia seeds and buy the alternative low cost: flaxseeds are also rich in omega-3 and fiber, "Charlotte explains.
"They are easy to buy in bulk and are great to add to cereals in the morning or for salads. However, be sure to crush them first, as this allows you to more easily digest the omega-3 from the seeds.Quinoa
If you want something that satisfies you for a longer time, change to the quinoa grain. Although it is more expensive than rice, it is still an affordable way to increase your ration of healthy protein from a meal.
"Most grains contain a small amount of protein, but quinoa is unique because it contains more than eight grams per cup and two servings contain as much protein as a chicken fillet," explains Frida.
"Quinoa is also incredibly versatile and can be added to everything from a soup to a salad, or as an alternative to morning oatmeal."
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These cheap legumes can be purchased ready for canning, or dried if you have time to soak them before cooking.
"Beans are a great source of nutrition," says Frida. "It contains lysine, an essential amino acid that helps the body convert fatty acids into energy and helps reduce cholesterol. They also contain folate, a vitamin B that affects neurotransmitters that can improve your mood."
"Legumes, especially beans, are also rich in protein, iron and fiber, as well as being a great source of calcium, which makes them an excellent food to include in your meals."
- Chicken, bean and guacamole toast
- Mexican saladFrozen peas
Frozen peas are another essential ingredient so that your diet and your pocket both benefit.
"It's a staple in my house," says Charlotte. "Not only are they rich, cheap and durable, but they are also a great source of nutrients such as folate, protein and fiber.
"They are also very versatile; try adding them to soups, casseroles, tortillas, curries or alone."
- Grilled steak with peas and roasted bread
- Pea gazpacho with its mint ice cream