How to eat healthy even with a budget

A new report sheds light on how most Americans are willing to choose less healthy food options because of the cost. It was suggested that processed foods offered more calories at a lower price, especially compared to fruits and vegetables that are not subsidized by the United States government.

However, with a little effort, it is possible to enjoy a healthy diet without burning a hole in your pocket.

• Stick to a shopping list

Simply writing down a shopping list, which sounds simple enough, is surprisingly effective in maintaining the amount you spend. Having your diet low in written form helps you visualize what you are putting in your body. Take it a step further, this also helps categorize the list based on nutrients to ensure you get a good balance of protein, vitamins and iron, among other essential elements. By sticking to a list, you can slowly get conditioned against making too many impulse purchases.

• Opt for bulk purchases

Many foods are significantly cheaper when purchased in large quantities and in frozen states.

"People should feel comfortable that if they buy frozen fruits and vegetables, as long as they do not contain added fats and sugars, they provide adequate nutrition for their families," said Keri Gans, a former spokesperson for the Academy of Nutrition and Nutrition. Dietetics.

Of course, if you live with friends, a supermarket membership to make wholesale purchases can provide access to discounts and savings offers.

• Reduce or replace meat

The consumption of meat can have a harmful impact on the environment. Therefore, you could be saving your money and the planet by reducing or eliminating meat from your diet. Beans, eggs and quinoa can be consumed as alternative sources of protein, which helps the body maintain a healthy weight and repair tissues.

• Change from processed sandwiches to superfoods

While there is no scientific definition for superfoods, the popular term generally refers to nutrient-rich ingredients. Some examples include spinach, kale, baked beans, sweet potatoes and whole grains.

Many superfoods are surprisingly affordable and can be used as a nutritional substitute for overprocessed foods such as potato chips and soft drinks. Scientists have warned that highly processed foods are associated with the risk of cancer, inducing cravings and addictive symptoms similar to those of a hard drug.

Ashley Gearhardt, a professor of clinical psychology at the University of Michigan, emphasizes this addictive quality in Cheetos: "It's something that has been designed to be more fatty and salty and more novel to the point where our bodies, brain and pleasure centers they react to it more strongly than if we were eating, say, a handful of nuts. "

• Reuse leftovers

The use of leftovers is an effective but underutilized tactic, especially for people who work. The leftover portions of the meals, such as salads, pastas, vegetables, soups and stews, can be easily reused as ingredients or heated for use in the next meal.

PM food critic Hal B. Klein recently shared some tips on a recipe for a leftover vegetable soup.

"There are simple ways to reduce food waste, such as weekly menu planning and the use of appropriate storage methods," he said. "Also, if possible, we should all make an effort to compost remains, shells and some piece of rotten product instead of throwing it away."