For most of us, the invoice of the purchase is one of the most expensive invoices before even introducing the term “healthy”. Most of us, we spend more than half of the money we earn monthly only on food. Therefore, this is a very difficult subject to deal with. But it doesn’t have to be like that, there is a way to keep expenses low and still eating healthy. For this, we must be practical.
You can eat well, in a healthy way and without leaving the budget if you make purchases intelligently and you cook your own food. Knowing how to eat healthy is not spatial engineering, you already know what is good and bad for you, what happens is that fast food is much more convenient from the point of view of how fast you get it, and you don’t need more planning than going and buying it. Therefore, if you manage to make healthy eating suits you from the economic point of view, and also quite simple and quick to do, you won’t have problems changing to a better eating style.
UNDERSTAND WHAT HEALTH MEANS
The idea of what healthy eating means is distorted today. Most things available have been modified and altered in some way. I doubt you can get something “truly pure” unless you plant and grow it on your own. Many photos of appetizing foods declared as healthy can be found online, but when you look at the list of ingredients there are more than 20… Some of those ingredients you don’t even recognize them or even are difficult to pronounce… with which you get discouraged right away, since you have no way to find them all, buy them and then spend 2 hours cooking. ¿¡¿Why?!? The food that is prepared at home, roughly, it’s still the best there is, especially because there is little oil and you serve smaller portions.
Healthy in this context does not mean weird or complicated, there’s where the term “expensive” comes from. Healthy is what your body, and not just your taste buds, will appreciate and use to build a healthier and stronger version of you. It simply means: nutritive food.
There is not much to take advantage from processed foods, sweets, pizza or beer… You can survive by eating junk food, but you will be feeding poorly, and as a result your health will pay dearly (even more than fast food that exceeds your budget) and your quality of life will go down. This is the line of the article in which you have to make a decision.
A LITTLE BIT HEALTHIER
Most of us want to eat “just a little bit more healthy”, we do not want to become overnight vegans; some of us do not have the luxury of buying “super food”, we want something fast, tasty, cheap and healthy at the same time.
The expensive starts with the variety, the more complex your shopping list is, the more it will cost when you get to pay it. Having the same menu and buying the same things can solve this.
If you have pre-set meals and you get bored, the weekend you can always dedicate yourself to do something more creative. The trick is to live healthily even if your diet is always the same, the normal. ¡If you eat well for 6 or 7 days a week you will be doing great! And you will notice that difference not only in the way you will see yourself, but in how you will feel, that it will be much better.
Basic food by default: pasta, oats, rice and potatoes
Always try to buy intelligently and be aware of new offers. Canned food is a great way to save, so buy as much as you can from it. These “fillings” are often belittled by the “health industry”, especially when it comes to maintaining special diets (see food for athletes), in fact they are perfectly good and healthy options that will help you to stay satisfied for a longer time and to have a more lasting energy.
Baked potatoes, with different vegetables and a little oil and salt are fantastic. The problem is when they are fried and we overdo it with salt and oil.
Eat pasta is not bad if we do not exceed the amounts to consume. The pasta with tomato sauce is incredibly good.
You can also buy tons of oats. Basically for 2 reasons: breakfast and homemade protein bars. Oatmeal is probably the best and healthiest food you can have in the morning. Buy several packages at once, even more if there is an offer of type 2 × 3.
Basic vegetables by default: tomatoes, cucumbers and green leaves (for salads)
Many people think that to eat healthy they should eat lots of vegetables, and since they are not very cheap, most simply do not buy them. You do not have to buy all those “nice vegetables” because they have been ordered and they call you at sight (something that shows that marketing strategies work). Fresh products expire before, and if you buy many at once, you are going to throw some of them because you had not enough time to eat them, and it’s not about eating a lot. Buy as little as possible, and no more than 3 types of vegetables when you go shopping. Stay with 2 or 3 that you are going to eat and something universal that you know that combines well with almost any food. Tomatoes and cucumbers, for example, they taste great and are very accessible. You will only need a few vegetables to make a small salad.
The purchase of the packages for the salad many times can be more convenient, because they tend to sell quite cheap, since they expire quickly, this way you will not have to buy the different ingredients one by one and you will need less processing time, besides that you will buy just the amount you will eat at that moment.
A very good way to have fresh food always on hand is to buy them frozen. It’s almost as good as when they’re fresh.
They can really help you!
Frozen food by default: berries, green beans, spinach, broccoli …
Berries, green beans and spinach are the 3 default foods that you can always keep in your freezer. Steamed or even roasted in the oven work very well as a company for other dishes, and spinach is a very good idea for smoothies or accompanying fried eggs. The berries, you can use them next to the oatmeal that you will take in the morning for breakfast. The best part is that since they are frozen they are also cheaper.
Fruit by default: apples, bananas and oranges
If you have enough budget, you can buy mangoes, grapes, strawberries and pineapple. If you want to consume some fruit in your diet, the basics is always the most versatile. The apples last a lot and when they are not fresh enough you can always use them for some sauce, cake or baked with honey.
Bananas, although not as well preserved, are cheap and can be used in various recipes, smoothies or simply with cinnamon and nuts for dessert.
Add some vitamin C to your diet with some oranges, they are kept very well in the fridge and whenever you want you can use them to make an orange juice.
Fill the pantry: peanut butter, beans, mushrooms, tomatoes, honey and nuts
You can save a lot of money if you buy canned food, and the best thing is that you can keep it for a long time. If someday you do not have too much money, you can use this type of food as an accompaniment for rice or pasta.
The peanut butter combines very well with pieces of apple or even to make a sandwich in the morning at breakfast time. It is also one of the main ingredients to make your own protein bars.
Two healthy foods as a base that you can buy and maintain indefinitely are nuts and honey. Easy to maintain and easy to use.
Meat: from what I have been able to observe from my personal experience, meat has more disadvantages than advantages, for example the cruel murder of the animal to be consumed, desertification through the massive felling of trees to make farms and fields, the great use of water that entails, for example, the production of 1 kg of beef (about 15,300 L), the use of substances (hormones and antibiotics) that adulterate the quality of the meat and the digestion more difficult, which can cause colon cancer, among other blood diseases.
Dairy products and eggs: cheese, greek yogurt, eggs
Greek yogurt is one of the most versatile dairy products. It lasts in the refrigerator about a month, so you can buy heaps (at the time of consumption, always take the one from behind to try to consume the freshest products). It can be eaten alone or used in sauces or shakes.. It has a large percentage of proteins and low fat. The best option is to buy yogurt of 2%, and not 0%, because the latter does not satisfy hunger. Combine well with fruits, honey, nuts or cinnamon.
Add a banana in pieces and some nuts and you will have the snack of the day, without too many complications.
When you buy grated cheese, use it only to put it on top of your dishes, as it is very fatty and with a little bit more than enough to give flavor.
Eggs have many nutrients, including minerals and proteins. But if you are worried about your cholesterol level eat only the egg white. Do not overdo it too much by making fried eggs and remember that they are triggers of allergies or that they may be contaminated with Salmonella.
Spices: salt, pepper, paprika, cinnamon …
With a few spices you can make anything that tastes great. You do not need a herbalist. Most of the time you will use salt and pepper, and some oil. If you have problems with hypertension, avoid salt.
For cooking: olive oil, garlic, onion and mustard
If you can buy olive oil, and if it is of good quality, it will be one of the best purchases you can make. You will not use it for frying but to add it to salads or any other dish, but without exceeding. When you avoid frying it, the oil can guarantee its nutritional properties, that otherwise it would be harmful. It’s worth it even if it’s more expensive than sunflower oil.
The mustard, along with some Greek yogurt and spices, can be a perfect substitute for mayonnaise (and this interests you, because it may have been made with eggs contaminated with Salmonella).
An effective way to keep the spices you buy on hand and always fresh, as for example the basil, it is cutting them finely and freezing them (after washing it).
Garlic can be kept in the fridge for a long time. You could peel it so that it would be easier to use when cooking.
Only by using this guide to make the purchase you can get a healthy and tasty menu for you. You will eat well and get enough quality food to keep you mentally and physically strong.
Once you have more money, feel free to add any extra ingredient to the shopping list.
All the foods mentioned above can be used in diets for muscle growth, an increase in the immune system and fitness. It is very true that you are what you eat, so think twice what your next meal will be. The real food is healthy.