Health & Fit 10 cheap and healthy foods to stock up on when money is tight
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A U.K. source is sharing a slick fitness tip from one of Meghan Markle's trainers, who's come forward with a best-kept weight loss secret.This week, Hello! has reported that back in 2018, Meghan Markle's former trainer, Craig McNamee, revealed that when Meghan was acting on TV, he and the royal took "a full-body approach" to her workouts. McNamee added that "since Meghan was on screen, we really focused on posture," which included lots of core work, as well as exercises focused on the body's posterior side—like the back, glutes, and hamstrings.
As supply chain issues put a strain on food production and the cost of staples continues to rise, a lot of Americans are really concerned about putting food on the table.— and with many of us still working from home due to COVID-19 and , many Americans are spending more on groceries than ever before.
Though it can be a challenge to eat well on a budget, it’s important to focus on maintaining a balanced, nutrient-rich diet when times are tough, says, a registered dietitian based in Los Angeles. “Proper nutrition is essential for overall health, including mental health,” she explains.
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But what if you’re unemployed, or watching your pennies? Which healthy foods can you stock up on to eat well when money is tight? We asked a group of registered dietitians including English, New York-basedand from Beth Israel Deaconess in Boston to share which inexpensive grocery items they’d recommend to get the best nutritional bang for your buck.
Whether you buy them canned or dried, all three dietitians say beans are an excellent, low-cost pantry staple — they’re filling and loaded with protein and minerals, like iron and zinc. Canned beans are pretty salty, so be sure to rinse them thoroughly before eating, says Allonen. Dried beans are even cheaper than canned and can be bought in bulk for just a couple of dollars (Allonen recommends checking international markets for the best deals). Cook up a batch and add them to soups, stews and salads throughout the week.
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2. Whole grains
Whole grains, like quinoa, brown rice, wheat berries and, are inexpensive pantry staples (especially when purchased from the bulk bin) that are easy to prepare and build a meal around, say English and Allonen. Singling out brown rice, Amidor says it’s rich with fiber and protein, as well as nutrients like B-vitamins, magnesium, manganese, iron, phosphorus, potassium and zinc.
It’s unanimous: All three experts say oats are a super affordable source of protein, minerals and belly-filling fiber. English says she has oats for breakfast every morning, either as oatmeal or ground up to make oat flour for waffles and pancakes. “I always pair my oat dishes with a rich source of vitamin C, such as strawberries, in order to maximize the absorption of iron from the oats,” she says. “Vitamin C has been shown to increase iron absorption by 3-6 times. If I don’t have fresh berries on hand, I use frozen, which are just as nutrient-dense.”
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According to this study, you can lose weight not by eating less food, but by eating higher-quality food. A dietitian explains how.Thankfully, a new study was published in the American Journal of Clinical Nutrition that highlights exactly what the best method for weight loss is, according to science. According to this study, you can lose weight by limiting heavily processed carbohydrates and focusing on options that contain nutrients like fiber, protein, and healthy fats. In other words, you don't have to eat less food—you just have to eat higher-quality food.
4. Frozen fruits and vegetables
To save money without missing out on essential nutrients, frozen fruits and veggies retain all of the same nutritional properties as fresh because they’re frozen at peak ripeness, English says. Averaging between $2 and $5 a bag, frozen produce won’t break the bank — especially for out-of-season items, English says. You can even make your own; if you notice fresh fruit and veggies starting to turn, bag them up and stick them in the freezer to eat later, or use for smoothies, says Allonen.
by Seamus Mullen
Though ahave been accused of inflating egg prices during the pandemic, they’re still a relatively inexpensive means of consuming protein. In fact, the dietitians say eggs are considered a perfect protein because they contain essential amino acids and choline, which is great for brain health. Consider keeping the yolk; it contains nutrients like vitamins A and D, omega-3 fatty acids and the antioxidant lutein, which helps promote healthy eyes and skin.
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Amidor extols the virtues of the plain old potato. “With the skin on, one medium potato provides 30% of the daily recommended amount of vitamin C, along with carbohydrates, fiber, vitamin B6 and potassium,” she says.
7. Canned tomatoes
Whether you like them crushed, diced orare a cheap nutritional addition to your shopping list. Amidor says they’re packed with vitamin C, fiber, and are an excellent source of the antioxidant lycopene, which can help lower the risk of heart disease, prostate cancer and macular degeneration (poor eyesight as you get older).
Nuts are an affordable, bulk bin staple that fill you up with healthy fats, protein, and minerals, says English. “Enjoy them for snacks and with meals, or use a food processor to turn them into nut butter for toast, sauces and so much more,” she says.
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Need more energy? These healthy foods will help give you a lift. "The foods that provide the best sources of energy are those with long-lasting carbohydrates and protein for steady blood sugar levels and nutrients that play an important role in energy production," says Mario Spano, M.S., R.D., sports dietician and consulting sports nutritionist for the Atlanta Braves. So even though that morning coffee jolt may feel like the rev to your engine, it's really healthy foods, high in certain nutrients, that help give you that healthy and sustained lift you need.
9. Rotisserie chicken
Amidor says you can score a fully-cooked small rotisserie chicken at the supermarket for about $4 to $6. “Chicken provides protein, numerous B-vitamins and iron. If you're looking to minimize the saturated fat, take off the skin before eating,” she says.
10. Herbs and spices
It doesn’t cost a lot to stock up on a— you can use them to switch up flavor profiles and take advantage of the antioxidant, antiseptic and anti-inflammatory properties herbs like rosemary and oregano have to offer, says Allonen.
People think eating healthfully costs a lot of money but it can be affordable with a little planning, says Allonen, who recommends scanning circulars for supermarket sale items to build meals around. “Bottom line is, if you put good gas into your car — meaning good food into your body to fuel it — it runs a lot better,” Allonen says. “Put in crappy junk or highly processed food, and your body isn’t going to run as well.”
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