You may know what the basics of food are: cook as much as you can at home, buy groceries in season and buy a few items in bulk. But it seems to be the underlying assumption that buying healthy food means buying expensive food or that cheap food means eating ramen noodles.
Well, that’s not true! You only need to know what you are buying to save and at the same time lose a few pounds.
A 2011 study published in the New England Journal of Medicine found that weight-related foods included fruits, vegetables, nuts, whole grains, and yogurt. Weight gain was processed with the consumption of potato chips, meat and meat.
While it is true that some healthy products are more expensive, some unhealthy items can be just as expensive or even more expensive. But in most cases, you can eat healthy and meet your budget at the same time.
Here are eight inexpensive meals, all under one dollar a serving, which are good for you and can also help you lose weight. (Note: 7 of these 8 foods are also gluten-free!)
1 Brown Rice
Rice is a staple food in many countries because it is very cheap. Brown rice, although it is a carbohydrate, is healthy for you and can really help you lose weight. One serving of brown rice contains 21% of the recommended daily amount of magnesium, 15% of vitamin B6, 4% of the recommended daily amount of iron and 3.5 grams of fiber. Brown rice is richer in nutrients and is absorbed more slowly by the bloodstream than white rice. It is an excellent meal for those who also want to reduce inflammation.
Harvard researchers found that Americans consuming two or more servings of brown rice per week reduced their risk of developing type 2 diabetes by about 10%, according to a Harvard study. Whole grains from the medical school weighed less constant as those who did not. The study also found that those who consumed the whole fiber were 49% less likely to gain weight.
According to Health Magazine, half a serving of rice contains 1.7 grams of resistant starch, a healthy carbohydrate that boosts your metabolism and burns fat. But, a warning: Since brown rice is not necessarily low in calories, it is best to consume only the recommended portion and consume a low calorie diet to lose weight. You can find brown rice at Walmart for about $ 0.07 per serving!
2. Greek yogurt without fat
Greek yogurt has been called “superfood” or nutritious food and has many health benefits that should not be overlooked!
A study on healthier foods showed that every additional daily portion of yogurt prevented weight gain of 82 pounds. With 23 grams of protein per serving, you compete with meat-based protein sources to keep you feeling fuller longer. Whenever you choose low-fat and low-sugar versions, you’re on the right page.
You can find Greek yogurt at Aldi for about $ 0.87 per serving!
3. Old fashioned Oats
Oatmeal is one of those foods that you like or dislike, but there are many benefits to eating healthy at a low price. It is rich in fiber, filling and healthy heart. But a precautionary here: you want to avoid instant oatmeal or oatmeal with added sugar. Add stevia, honey or spices like cinnamon or nutmeg instead of adding sugar to your oatmeal. Oat also has 4.6 grams of resistant starch, according to the journal Health.
In addition, oatmeal costs only about 0.08 – 0.16 dollars per serving!
Chickpeas, beans, black beans: beans contain not only protein, but also fiber! Beans are cheap, low in calories, and you can add almost any kind of herbs or spices to create different combinations of flavors.
A study by the Journal of the American College of Nutrition showed that bean users had an increased waist risk of 23% and a 22% lower risk of obesity. In addition, according to the National Health Survey and the Nutritional Exam, consumption of beans is associated with higher food intake, decreased systolic blood pressure, lower body weight and body height.
Beans are also good sources of iron. You may want to rinse the cans of beans you buy to reduce your sodium intake.
5. Canned tuna
At about $ 0.41 per serving, lighter canned tuna is a cheap protein food in pieces and a great way to get omega-3 fatty acids that are good fats that can help brain function and repair our cells. However, pregnant women and children are advised to be cautious: mercury concentrations in canned tuna can potentially make this food dangerous. Your best bet? Eat in moderation You can get 4 packages of tuna canned at Walmart for about $ 3.28.
6. Sweet potatoes
Sweet potatoes have many health benefits. They contain about 377% of our recommended daily allowance of vitamin A, 15% of vitamin B6, and are high in potassium and fiber. Sweet potatoes also contain vitamin C, manganese, copper, pantothenic acid, niacin, vitamin B1, vitamin B2 and phosphorus.
How can sweet potatoes help you lose weight? Since sweet potatoes are rich in nutrients, they can help you feel full for longer. Unless you load them with butter and sugar and opt for coconut oil and / or cinnamon, sweet potatoes are an essential part of a balanced diet. In addition, a small sweet potato costs only $ 0.50!
7. Apples and other cheap fruits
It is a good idea to eat fruit for your health, but it is also important to lose weight. Rich in vitamins, minerals and fiber, the fruit can help you lose weight by feeling livelier with fewer calories and increasing your water intake. Although some fruits are more expensive than others, apples are an inexpensive option at around $ 0.50 per apple when purchased in a three-pound bag.
If you want to save even more fruit, choose the “Preserved” option, which will save you a lot of money and last much longer than fresh ones. Just make sure the kind packed in fruit juice, not thick syrup. Canned fruits packed in 100% Aldi juice cost $ 0.89 or $ 0.25 per serving.
Also Read: Dangeours Practices That are More Likely to Lead You into Contracting HIV/AIDS and their Prevention
8. Broccoli, cauliflower and other cheap vegetables
Broccoli, carrots and cauliflower cost less than $ 0.50 per serving and they also help you lose weight! When you fill low-calorie vegetables, you feel full and full of vitamins and minerals.
According to Health Magazine, cruciferous vegetables, such as broccoli, cooked or raw, are known for their ability to prevent cancer, fiber and the ability to prevent weight gain. They also have tons of vitamin C, vitamin A, folate, calcium, iron and potassium.
Bonus: Green Tea
According to the researchers, green tea is not a food, but a low-cost drink that is consumed with nutritional benefits. “It’s the healthiest thing I think about drinking,” Christopher Ochner, PhD. He told Web MD.
Green tea contains polyphenols such as flavonoids and catechins, which act as powerful antioxidants. In addition, it contains the amino acid L-theanine, which can reduce anxiety and improve brain function. In addition to all of its health benefits, some studies have shown that green tea stimulates the metabolism and helps people burn fat. You can find green tea at Walmart for about $ 0.06 per serving!
Eating cheap may take some time, but it can be done! Check the listener’s budget of $ 25 a week in our forums, and if you are cheap, do not hesitate to add your tips!