Eat Healthy While Saving: Healthy and Cheap Foods

healthy. Often healthier and cheaper foods allow you to fill your cart and eat properly. Just a little forethought and do not give in to the temptations of marketing. Often, for example, a fortune is spent choosing products advertised as "dietetic" and for this reason sold at a disproportionate and high price. The best, healthier and low-cost foods are the simplest ones such as seasonal fruit and vegetables, cereals, legumes, white meats and blue fish, cheap and nutrient-rich foods. Most of them are also allied foods in the prevention of arteriosclerosis and various heart diseases.

high, it represents an "excellent source of fiber, antioxidants and phytochemicals. Fruit can be eaten fresh, added to cereals, smoothies, used to sweeten muffins or baked cakes. The three types of season:

• Apples: they have very few calories and sugars, suitable for diabetics and as a hunger breaker in the low-calorie diet. Rich in mineral salts and B vitamins.
• Kiwi; rich in water and carbohydrates, it has a low glycemic index - so it can also be used by those suffering from diabetes - it provides carotenoids, vitamin C, vitamins K, E, folate and minerals such as potassium, phosphorus and calcium ".
• Pears: rich in calcium, boron and fiber.
• Citrus fruits: vitamin C concentrate

they are cheap (an average of € 1.80 -2.50 for six eggs from free-range hens) and easy to cook. They are ideal to consume once or twice a week, and are rich in protein and omega 3 and 6, useful for health because they help prevent cardiovascular disease. They also contain vitamins A and D and zinc, a mineral necessary to fight anemia.

, salmon, mackerel, sardines: all the fish belonging to this category are among the richest in terms of omega 3 content, EPA and DHA, unsaturated fatty acids very important for health. Furthermore, the oily fish ensures a high content of mineral salts, such as phosphorus, iron, calcium and iodine. If mackerel and sardines can also be found at affordable prices at the fish market, tuna and salmon are often cheaper if purchased canned. In this case it is useful to choose those preserved in olive oil or, even better, those in their natural state, and with a reduced salt content.

Tuna is a cheap food, low in fat and rich in protein and for this reason very suitable in a balanced diet. It can be used as a main course or as the main ingredient of many different recipes, from sauces to cold condiments for pasta, meatballs or stuffed with vegetables. Tuna also contains selenium and is a good source of vitamin B12 and vitamin D. Oily fish is one of the foods indicated for regulating blood sugar levels, and therefore to be consumed in case of diabetes.

, green vegetables - fresh or frozen - are an excellent source of vitamins C, B, E, K and iron, magnesium, calcium, antioxidants and fiber. All nutrients found in vegetables such as: broccoli, spinach, beets, cabbage , cabbage, Brussels sprouts can be enjoyed as a side dish or added to stir-fries, soups, curries and smoothies.

it is superior to that of cereals and just slightly inferior to proteins of animal origin. Space therefore for chickpeas, beans, lentils, broad beans and peas. They are also among the highest-fiber foods that contribute to weight loss.

Beans are an affordable source of protein, compared to animal sources. Rich in nutrients, such as iron, fiber and plant sterols, they are also virtually free of saturated fat. At around 0.70 euro cents per box, they can add texture and flavor to soups, nachos and salads. Black beans can also be used in desserts like brownies.

Lentils, canned or dried, are cheap legumes and an excellent source of healthy carbohydrates, fiber and iron. Lentils are also an ally of diabetes because they are low-glycemic foods. Lentils can be used in soups, curries, and burgers. vegetables.

rich in fiber, it provides an excellent source of prebiotics, which help the health of the intestine. Enjoyed with milk, (the benefits of boiling milk), yogurt or added to smoothies, they are a healthy and affordable breakfast option. Oats are a low cost food with exceptional dietary benefits. In fact, it contains beta-glucans, which are polysaccharides that help the body burn fat. Rich in mineral salts (calcium, magnesium, potassium and iron) and proteins, it is an excellent source of thiamine (vitamin B1).

Not only do they add a lot of flavor to many dishes, they are also an excellent source of vitamins, minerals, prebiotics, sulfur compounds and phytochemicals. Garlic and onion are extremely versatile and can be used to flavor almost any dish. , such as roasts, pizzas, salads and risottos. Garlic is among the aromas and herbs capable of lowering blood pressure.

, turkey and rabbit. Sliced ​​or stew, they must not be missing in a healthy diet, twice a week. From a nutritional point of view, white meats are a source of proteins of good nutritional value, i.e. rich in essential amino acids, B vitamins (thiamin and riboflavin) and minerals (iron, zinc, copper), as well as being highly digestible and not very fat.

they are an excellent source of beta carotene, fiber, vitamin C and K. Not only a staple food to be used as a side dish or ingredient in soups, minestrone and vegetable timbales, they can also be used in cakes, added in smoothies and used in pastry .

Sweet potatoes are rich in vitamins B and C and beta-carotene, the latter perfect ally for skin health. Potatoes also contain many starches and like cereals are important sources of energy. They also have a high satiety index.

canned, pulp, peeled or chopped, they should never be missing from the pantry. They are an excellent source of vitamins A, B, C and K, as well as potassium. Canned tomatoes can be blended into pasta and pizza sauce and used in sauces, soups, pies and casseroles.