Your food gives you energy, helping the body perform basic functions from growing muscles to sleeping soundly. After months without the right nutrients, your body may experience problems with digestion, skin issues, or even physical pain. The connection between physical and mental health is strong.
A nutritious diet with foods like leafy greens, seafood, and unprocessed grains are said to improve bodily functioning and improve brain function. Think of eating right as an investment in your health, well-being, and overall life. These 10 tips will help you reduce the initial monetary investment that you make while giving you so much more in return.
The best way to get value out of your grocery store bill is to use everything that you buy! Meal prepping helps you buy what you need and ensures that less will go to waste. Avoid stocking your pantry with items you will only use once by sticking to these staples.
Download my free e-book for a pantry staple list! Use their private-label products, and splurge only on items outside of this list.
There are so many staples available at affordable prices. Items like flour, baking soda, beans, and frozen veggies can last for a long time. Instead of buying a can of beans, head to the bulk section and buy a whole bag. Buying large quantities will save you money and time at the grocery store.
With the right planning and buying enough products in bulk, you could go for months without restocking on some pantry staples. Your local grocery store likely has sales going on throughout the year — you just have to keep your eye out for them!
Be on the lookout for these deals as you shop. Fruits and vegetables that are in season are easy to access, both at your grocery store and farmers markets. More supply always reduces demand and reduces the price. Keep track of what fruits and veggies are in season to save throughout the year!
Another option is to find a local community CSA! They have in-season produce and give you a chance to support a local business. Many also offer volunteer opportunities; in exchange for washing produce, you get a box to take home!
Organic veggies and fruits can be more expensive than their conventional counterparts, and that value comes from eating food free of pesticides. Another way to avoid the prices of organic food is to buy non-GMO. Lycopene is an antioxidant that may reduce inflammation, protect cells from damage and lower the risk of disease Canned tomatoes are a handy staple to have in your kitchen.
They can easily be added to soups, casseroles and stews. If your budget is tight, carrots are a cheap and nutrient-dense vegetable to include in your diet. Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content.
Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium and manganese Due to their high antioxidant content, eating carrots regularly may help decrease inflammation and reduce the risk of stomach cancer 35 , You can reap the health benefits of carrots by enjoying them raw or cooked.
They make an excellent addition to salads and cooked dishes. High amounts of vitamin C are found in green cabbage, in addition to some B vitamins and trace minerals Cabbage and other cruciferous vegetables are unique because of their glucosinolate content. Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer 38 , Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease and type 2 diabetes 40 , A versatile vegetable, cabbage is easy to add to your diet.
Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients. There are several different ways to enjoy butternut squash.
Brown rice is a fantastic, cheap food that provides fiber, vitamins and minerals. It consists mostly of carbs , with 3. The health benefits of brown rice include reducing the risk of type 2 diabetes and heart disease, as well as promoting weight control 43 , 47 , 48 , Including brown rice in your diet is simple.
It is quite easy to prepare and can be enjoyed with just about any meal. It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium Fiber promotes fullness and may help lower cholesterol and blood sugar levels 50 , 51 , 52 , 53 , The combination of fiber, vitamins and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart disease and obesity 50 , 56 , 57 , In general, oats are enjoyed as a breakfast food.
You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal. Canned beans are budget friendly, in addition to being very nutritious.
Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium Furthermore, they are an excellent source of plant-based protein. There are Protein is beneficial for weight maintenance and muscle strength 60 , Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes.
This is likely due to their ability to lower cholesterol and promote blood sugar control 62 , 63 , Beans can be incorporated into just about any dish.
They are commonly added to soups, salads and burritos. They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control This may reduce the risk of chronic diseases such as diabetes and cancer Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.
Edamame is a healthy food with a fairly low price. Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer. This is often attributed to their content of isoflavones, which function as antioxidants in the body 70 , 71 , Most often, edamame is prepared as a steamed side dish.
You can increase its flavor by adding seasonings of your choice. Quinoa is a complete source of protein , which means it provides all the essential amino acids your body needs.
This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources. Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease 74 , Quinoa is also a great nutrient-dense grain that is safe for people with celiac disease The use of quinoa in cooking is similar to that of rice.
With only 31 calories per cup 8 grams , you can eat a lot of it without gaining weight Furthermore, popcorn provides some filling fiber and disease-fighting antioxidants, as well as a fair amount of B vitamins and magnesium To make air-popped popcorn, place one-fourth cup of popcorn kernels into a brown paper bag and heat it in the microwave until it stops popping.
Add toppings of your choice, such as olive oil, sea salt or Parmesan cheese. They are full of some important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese They'll also last longer than fresh fruits and vegetables, preventing expensive food waste.
If you have freezer room, the largest frozen bags tend to offer the best value. When you shop at conventional grocery stores, the store or generic brand will often be cheaper than the name brand for the same quality product.
Look for simple ways to save money throughout the day. Instead of picking up a morning coffee on your way to work or school, for example, make your coffee at home.
Instead of buying breakfast or lunch, prepare your own using leftovers or home-made salads, sandwiches, or boiled eggs.
Buy in bulk. Buying non-perishable items, such as dried beans and canned fish, in bulk can save you money as well as shopping time.
If you have the space, you can store bulk-bought grains and cereals in airtight containers and freeze perishable items, such as meat and bread, in smaller portions to use as needed. Alternatively, you can split them with a friend—saving you both money. Shop for produce in season and buy by the bag.
When produce is in season it is at its cheapest, as well as its tastiest and most nutritious. Look for whole grains. Whole, unprocessed grains such as brown rice, oats, and quinoa are often less expensive than their processed alternatives sugar-laden cereals, white rice, and white bread and contain little to no harmful added sugar and refined flour.
Drink water instead of soda. While organically grown food reduces the potential health and environmental hazards posed by pesticides, genetically modified organisms, irradiation, and additives, it can often cost more than conventionally grown food.
However, there can still be ways to enjoy the higher quality and stay within your budget:. Opt for locally grown food. Some small local farmers use organic methods but aren't certified organic due to the cost involved. Be selective. Some fruits and vegetables have more chemical residue than others.
Generally, if you eat the skin such as apples, strawberries, cucumbers choose organic. For produce such as bananas, pineapple, or avocados, stick to cheaper, conventionally grown items. Compare prices. Having an organic label on baked goods, desserts, and snacks might make them sound healthier, but even organic processed foods are still high in sugar, salt, fat, or calories.
Always read the labels carefully. The neighborhood grocery store is not the only place to shop. Sometimes other venues can offer significantly cheaper ways to purchase healthy food. Discount stores.
Warehouse or club stores like Costco offer great bargains for seasonal produce, and foods such as chicken and cheese. To avoid waste, freeze large portions in smaller, more manageable sizes. Search out Farmers' Markets. Many places host weekly farmers' markets where local farmers sell fresh food directly, often cheaper than the grocery store.
Towards the end of the market, some vendors sell remaining perishable items at a discount. Join a CSA community supported agriculture group. A CSA is a great way to have local, seasonal food delivered directly from a farmer.
Buying clubs can also help make grocery shopping a more social experience. Ethnic markets and corner stores are worth looking into. Many feature an impressive, affordable selection of fruits and vegetables, as well as other products.
Online retailers. There are plenty of websites available that offer grocery deliveries—which can save you plenty of time and in some cases also money. Some online retailers offer discounted rates over traditional grocery stores while others such as Thrive Market in the U.
also focus on healthy, non-processed foods. Always factor in any delivery charges or membership fees when comparing prices. Shop the perimeter of the store first. Eat a healthy snack before shopping. Take advantage of sales.
If you have the shelf or freezer space, stock up on staples or products that you use often when they go on sale. Be smart about coupons. Your body relies on protein for many of its functions. Affording some meat and fish sources of protein, though, can put a real strain on your food budget.
By making a few dietary adjustments, you can save money and still enjoy plenty of protein in your diet. Purchase less expensive cuts of meat by comparing the price per pound on different options.
Try using chicken thighs rather than breasts, or stewing beef rather than a prime cut of steak to make tasty casseroles, soups, stews, and stir-fries.
Bulk out meat dishes with other ingredients. Add rice, pasta, fresh or frozen vegetables, beans, or whole grains to meat to make delicious, filling meals. Combine ground meat with black beans in tacos, for example, add whole grains to meatloaf, or add lots of veggies to a chicken stir fry.
Experiment with vegetarian sources of protein. Unprocessed veggie proteins, such as soy, tofu, beans, and lentils, can be tasty, easy to prepare, and inexpensive.
Eggs are not just for breakfast. Veggie omelets and frittatas, for example, make quick and healthy meals that are high in protein and low in cost. Add a side of rice, beans, or salad for a satisfying lunch or dinner. Enjoy probiotics. Non-dairy probiotic foods include sauerkraut, vegetables that have been pickled in brine rather than vinegar, miso soup, and tempeh.
Use canned fish or chicken as a healthy, inexpensive option for things like sandwiches, enchiladas, casseroles, and salads. Preparing large portions of food to use over multiple meals can save you time and energy as well as money. Cook once and eat multiple times. Cook a large meal at the beginning of the week so that you have extra to use later in the week when you don't feel like cooking.
One-pot dishes , such as soups, stews, or casseroles, save on preparation time, money, and dishwashing. Freeze leftovers or re-use them for lunch. For a cheap and nutritious breakfast, cook one pot of oatmeal and heat up a serving each morning; vary it by adding fruit, nuts, or seeds.
Instead of throwing away leftovers or forgetting about them at the back of the fridge, get creative and use them to make new meals.
Dried Lentils Edamame Quinoa
Akinorg 
