Eating Well on a Budget: 5 Nutrient-Rich Hacks for Optimal Health Redesign
Eating Well on a Budget: 5 Nutrient-Rich Hacks for Optimal Health Eating on a budget. Well, I don’t know about you but I seem to be working harder and feeling poorer. Every time I go shopping the price of food has gone up. It’s a real worry, not just for now, but for our families’ future health, young and old. In the midst of challenging economic times, prioritizing a nutritious diet may feel overwhelming. However, maintaining a healthy eating plan is so important for safeguarding your overall health and well-being. While it may seem difficult, there are thankfully some practical strategies and resources available to help you achieve this goal without breaking the bank. By being aware of proper nutrition and exploring affordable options, you can ensure that everyone consumes the essential nutrients they need while navigating through these tough times. As a registered Dietitian with over 26 years of experience, I understand the concerns regarding budget constraints and its potential impact on food choices. That’s why I wish to share five practical and budget-friendly ideas to ensure you’re getting sufficient energy, protein, and antioxidants without breaking the bank. Embrace Affordable Protein Sources Protein is a vital nutrient that helps repair and build tissues and keeps you feeling full and satisfied. However, it can be very expensive or very poor quality depending on what you buy. Protein is an essential nutrient that plays a crucial role in our overall health and well-being. It is responsible for repairing and building tissues, supporting muscle growth, and aiding in the production of enzymes and hormones. Additionally, protein can help regulate appetite by promoting feelings of fullness and satisfaction. However, the cost and quality of protein sources can vary significantly depending on what you buy. It’s important to be mindful when selecting protein-rich foods or supplements to ensure you are getting the most value for your money while also prioritizing quality. When it comes to purchasing protein, there are several factors to consider. Firstly, the source of protein matters. Animal-based proteins such as meat, poultry, fish, eggs, and dairy products tend to be more expensive compared to plant-based sources like legumes (beans, lentils), tofu, tempeh, nuts, and seeds. Additionally, it’s crucial to pay attention to the quality of the protein you consume. Some cheaper options might contain additives or fillers that lower their nutritional value. Opting for leaner cuts of meat or choosing whole food sources can help ensure you’re getting high-quality protein without unnecessary additives. Checking product labels before purchasing will allow you to strike a balance between affordability and ensuring optimal nutritional value from your chosen source of protein intake. Economical good protein sources which can be added to bulk out a meat meal include lentils, beans, chickpeas. Quorn and tofu or are excellent on their own or in addition to other proteins. These plant-based options are cost-effective and rich in fibre, essential for gut health. Additionally, consider buying 100% frozen chicken or canned oily fish for more affordable animal protein choices. Nut butter, Eggs, and cottage cheese are also good value proteins to use in meals and snacks. John West Mackerel Fillet In Tomato 125g x 10 John West Mackerel Fillet In Tomato John West Mackerel Fillet is rich in omega 3. Skinless & boneless. John west mackerel fillet in tomato 125g x 10 Rich in omega 3. Skinless & boneless. Harness the Power of Frozen and Canned Produce While fresh fruits and vegetables are excellent, frozen and canned varieties can be more budget-friendly without compromising nutrition. These options are harvested at their peak and retain essential nutrients. Look for canned fruits in juice and vegetables with no added salt to minimise unnecessary additives. You can also buy in bulk during sales and store them for extended use. I spend more money than I would like on fresh fruit and vegetables but I consider these an investment for my families health. They are our natural treat foods so my money is not spent on biscuits, cakes, sweets etc a big expense also but devoid of healthy nutrients and inflammatory. Bulk Up with Whole Grains Whole grains like brown rice, oats, and whole wheat pasta are inexpensive and nutrient-dense. They provide lasting energy and essential vitamins and minerals. Buying in bulk is often cheaper, and these staples can be the foundation of many budget-friendly meals. Whole grains, such as brown rice, oats, and whole wheat pasta, are not only delicious but also highly beneficial for our overall health. These nutrient-dense foods offer a myriad of advantages that make them a valuable addition to any diet. One of the key benefits of whole grains is their affordability. Compared to processed and refined alternatives, whole grains are often more budget-friendly. Purchasing them in bulk can lead to even greater savings, making them an excellent choice for those looking to maximize their grocery budget. In addition to being cost-effective, whole grains provide lasting energy. They are rich in complex carbohydrates that break down slowly in the body, providing sustained fuel throughout the day. This makes them an ideal option for individuals seeking long-lasting energy without experiencing sudden spikes or crashes. Whole grains are packed with essential vitamins and minerals. They contain B vitamins like thiamin, niacin, and folate which play a crucial role in metabolism and maintaining healthy brain function. Additionally, they are a great source of minerals such as magnesium and selenium which contribute to various bodily functions including bone health and immune system support. Finally, incorporating whole grains into your meals can be incredibly versatile and cost-effective. With a little creativity in the kitchen, you can use these staples as the foundation for numerous budget-friendly dishes. From hearty grain bowls to wholesome pasta salads or nourishing porridges – the possibilities are endless. Organic Buckwheat Flakes 1kg (BWFO) Organic Buckwheat Flakes from the Netherlands. Buckwheat flakes make a useful addition to those who wish to make their own muesli. BuyWholefoodsOnline is not owned by or affiliated with Amazon or Whole Foods Market Create
This valentine’s day take care of your heart!
Its national heart month and Valentine’s day so what can you do to help your heart? You may be taking a medication to lower your cholesterol or perhaps wishing to avoid the risk. By following some key advice it might be possible to manage your cholesterol reducing the need for medication. If you have high cholesterol, it is of concern, because over time plaque build up can lead to a blockage resulting in a heart attack or stroke. Test results should be broken down as follows: • HDL – “good” cholesterol. Aim to have a good level as HDL works to clean up your blood vessels. • LDL – “bad” cholesterol. Should be low. High levels can cause arterial plaque build up. • Triglycerides – You want this number to be low. Research has shown the following dietary changes to be effective in improving cholesterol levels . . . If your HDL cholesterol is too low you need to: • Exercise regularly, Eat monounsaturated fats and Omega-3’s: olive oil, almonds, walnuts, fatty fish, avocado, and flaxseed, Maintain a healthy body weight, Incorporate colourful fruits and vegetables such as beets, plums, red cabbage, and red grapes, Quit smoking, Limit simple carbohydrates such as white flour, sugar, and fizzy drinks, choose wholegrain foods, fruits and vegetable, pulses. If your LDL cholesterol is too high: • Limit your intake of saturated fats, Avoid hydrogenated oils (trans fat), Get adequate fibre from whole grains, legumes, fruits, and vegetables, Incorporate food high in antioxidants: rich colourful diet, Incorporate more healthy fats listed above. If your Triglycerides are too high: • Limit simple carbohydrates as above, Eat oily fish, Limit alcohol. Unsure what to eat? A Dietitian can create a personalised plan to assist you further. Pancake Day Of course at 121 Dietitian it hasn’t skipped our notice that today also happens to be pancake day. In honour of the occasion we’d also like to share with you an alternative pancake recipe! Apple & Cinnamon Batter Puddings. 55g plain wholemeal flour 25g light soft brown sugar 11/2tsp ground cinnamon 1 large egg 125ml semi skimmed milk 2 small apples 2 tsp sunflower oil Prep time 15 mins Baking time 20 mins Serves 4 Set oven to 220◦C and allow to preheat. Mix the flour, cinnamon & sugar in a bowl. Make a well in the centre of the flour. Add the egg to the well with a little milk & whisk together with the flour. Gradually whisk in the remaining milk. Make sure to draw the flour in from the sides of the bowl to mix into a smooth batter. Pour batter into a jug & set aside. Peel core & cut the apples into 8 wedges. Add 1/2tsp into each well of a Yorkshire oudding tin. Heat the tin in the oven for 2-3 mins. Remove the tin from the oven & place 4 apple wedges into each well ( be careful of hot oil splashes!) Stir the batter again before pouring it evenly into the wells over the apple wedges. Bake in the oven for around 20 mins or until the puddings are cooked, have risen and are nicely browned. Remove puddings & serve immediately. Information checked & correct on 16th May 2018.