How to eat cheaper and he althier

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

It has long been found that nutrition directly affects human he alth. However, many believe that he althy food is synonymous with not only tasteless, but also quite expensive food. Therefore, it is extremely important to know how to eat cheaply and tasty, so as not only not to harm the body, but also to improve it. Based on the lists of products below that will not harm your he alth, you can independently create a suitable menu that will make anyone feel better and happier even in an unfavorable environment. This article will help you learn how to eat cheap and he althy in the easiest way.

Body requirements

Before you start learning how to eat cheaper, you should understand what the human body needs to conduct a normal life. The list currently includes proteins, carbohydrates and fats fortified with vitamins, minerals and fiber.

Now consider what belongs to each of these groups:

1. For example, proteins are needed by the body in order to reproduce new cells. This isthe substance can be easily found in both expensive and cheap products. A large amount of protein is found in ingredients of animal origin - in meat, fish, cottage cheese, cheese. However, legumes like soybeans and beans are also known to be high in protein.
2. Carbohydrates give the body the energy it needs to feel good. You can find them mainly in products made from flour and sugar, that is, in bakery and confectionery products. In addition, many he althy carbohydrates are found in cereals and pasta.
3. Fats are divided into 2 types: vegetable and animal. Now it is vegetable that is recognized as more useful. You can find this substance in nuts and oils.

Fiber, like vitamins and minerals, the body can easily get from a variety of vegetables, fruits and herbs that you can grow on your own or simply buy in a store.

List of inexpensive products

If you are wondering how to eat cheap and right, then the first thing you need to do is make a list of products that will contain all the substances your body needs, but at the same time cost relatively inexpensively. Consider each of the groups above:

1. When choosing proteins, it is best to opt for chicken meat, replacing pork or beef, which are quite expensive. In addition, the diet can be diluted with eggs, cottage cheese and legumes. However, you need to introduce red meat into the diet at least once a month so that the body receives irreplaceableamino acids not found in plant proteins.
2. To add carbohydrates to the diet, the choice should be stopped on regular cereals. All of them, except for semolina and couscous derived from it, are he althy and have a low calorie content. So you need to immediately buy rice, buckwheat, millet, pearl barley in the store - they cost little, but you can eat them for a long time.
3. If you want to know how to eat cheaper, but at the same time constantly add various vegetables and fruits to your food, that is, fiber, vitamins and minerals, then you need to pay attention to domestic seasonal products - apples, cabbage, beets, carrot. And in the summer, prices for tomatoes and cucumbers drop sharply, which are fabulously expensive at other times of the year. From the greens, you can choose parsley and dill, which you can grow on your own even on the windowsill.
4. With fats, the choice will be a little more difficult. First of all, it is recommended to abandon all animal fats like butter or lard - they are quite harmful to the body. Therefore, the choice remains common in Russia sunflower and olive oil, but if you definitely decide to find out how to eat cheaper, then olive oil will have to be completely abandoned, since it is much more expensive than ordinary unrefined sunflower oil.

Tips & Tricks

Anyone who wants to know how to eat cheap and he althy should follow a series of recommendations that will help save the budget and not harm the body.

1. It is best to eat only homemade food, noteat in a cafe. The prices there will be much more expensive than if you cooked the same thing at home. In addition, it is not at all clear what quality the ingredients they use are.
2. Be sure to take lunch to work with you, as it will be cheaper and he althier than buying buns in a bakery or fast food. You can also bring fruit or nuts as a snack if you get hungry.
3. The amount of food you eat per day should be limited. It is best to get up from the table as soon as you have satisfied 80 percent of your hunger. All other food will be just overeating.
4. During cooking, it is best to boil or steam food. This way it retains more nutrients than if you fried it.

Proteins

Trying to navigate how to eat cheap and he althy, making up your own diet, you need to calculate exactly how much food to eat per day.

For example, let's take protein. In order to provide the body with the right amount of this substance, it is necessary to include two eggs or 200 grams of chicken (200 grams of cottage cheese) in the daily diet. In addition to this, you can add 100 grams of peas or other legumes.

If you stick to such products, then based on current prices, proteins will cost no more than 80 rubles a day, but if you sometimes refuse cottage cheese and chicken, then generally 40 rubles. Of course, you can’t sit on such a diet for a long time, so you still have to at least occasionallybuy fish or other types of meat, but in general, you can reduce the cost of proteins to about one and a half thousand per month.

Carbohydrates

With carbohydrates, for those who want to know how to eat cheaply without harm to he alth, it will be even easier. Now you can buy cereals relatively cheaply in stocks in stores, especially if you buy simple products. So it is better to immediately stock up on buckwheat, rice, millet and oatmeal. Their price per pack usually does not exceed 50 rubles, although you can buy better quality buckwheat and rice, but they will also cost more. During the day, it will be possible to eat 100 grams of rice, oatmeal and buckwheat - all this will cost about 20 rubles, that is, even a month will take no more than 600.

Fats

For those who want to know how to eat cheaply, it will be gratifying to hear that part of the body can get the amount of fat it needs directly from animal protein foods. So all you need is to buy a bottle of sunflower oil to add to cereals when cooking or dressing salads. All this will cost no more than 100 rubles.

Vitamins and minerals

Perhaps the biggest item of expenditure on food will be vegetables and fruits. However, it is simply impossible to do without them in proper nutrition, since it is from them that the body receives the vitamins and minerals it needs to maintain the body in excellent condition.

However, if you have your own piece of land, then you can grow them yourself in the summer, and then harvest them for the winter - soyou can save quite a lot of money. In addition, the supply of potatoes, carrots and beets in a suitable cool place will be stored all year.

However, if there is no such garden, you will have to buy them in the store. The choice is best to stop on cabbage and carrots - they are relatively inexpensive. But you need to choose local apples, they will be much cheaper than foreign ones and more familiar to the body. In total, you need to eat at least 1 kg of cabbage, beets, carrots and two kilograms of apples per month. However, the diet can be safely diluted with seasonal fruits such as citrus fruits in the winter, when the price of them drops sharply.

Eating Rules

To know how to eat cheaper and he althier, you should carefully understand the existing rules of he althy eating. If you stick to them constantly, then the body will feel much he althier and better.

1. All food for the day should be divided into 5 meals. The best option would be to eat at regular intervals.
2. For breakfast, lunch and dinner, it is better to eat no more than 300-400 grams of food, and during snacks - no more than 150 grams.
3. Don't eat shortly before going to bed. It is advisable to do the very last reception no earlier than 3 hours in advance.
4. Doctors recommend eating at least 5 servings of a variety of fruits and vegetables a day. So your diet should be made with this in mind. Yes, it may cost a little more, but the body will definitely thank you and thank you with good he alth.

Sample menu

If you want to save money but stillto eat tasty and right, it is recommended to draw up a menu in advance. During its preparation, you need to focus on the rules of nutrition, as well as choose only he althy and he althy foods. Here you will find a sample menu for the day, which you can use for your needs if you wish.

Daily menu

So, let's move on to how to eat cheap and he althy. The menu shown here will be quite simple, and will consist of standard products that can be purchased at any store for a relatively low price.

1. For breakfast, you can boil rice or buckwheat porridge, and then, as an addition to it, serve a portion of low-fat cottage cheese or coleslaw seasoned with sunflower oil. From drinks it is best to stop at coffee or tea.
2. As a snack, it is best to choose sour-milk products or fruits. A glass of kefir or an apple will satisfy hunger and supplement the body with the necessary nutrients.
3. For lunch, it is recommended to cook vegetable soup. A piece of boiled herring and dried fruit compote will go with him as a second course.
4. After a long day, dinner is best served with a hearty yet light meal. The best option would be to steam chicken cutlets, and to them barley porridge or stewed vegetables.

Student meals

Scholarships are now very low in the country, so a very important issue is how to eat cheaply for a student, so as not to constantly sit on instant noodles or beg neighbors in the hostel.

For them, the diet can be reduced due to such products. Meat is best replaced with various offal. They are much cheaper, but at the same time they are quite useful, and if cooked correctly, they are also tasty. Another protein substitute is mushrooms, which you can collect yourself in the forest for free.

But the best option would be to simply keep the standard set of cheap products - cereals and vegetables in the refrigerator, and then experiment with them to your heart's content.

Cheap food on trips

When traveling, you don't have to spend a huge amount of money on food in restaurants. Consider, for example, how to eat cheaply in Italy. To save money, it is best to pay attention to small bars and cafes that are popular with locals. In addition, due to the hot climate in this country, it is not customary to eat a lot for breakfast or lunch - basically all the food here is eaten for dinner.

And during the day you can easily have a bite to eat in a small establishment. And if you do not lean on meat and seafood, then you will have to spend no more than 20 euros per person per day. In addition, you should pay attention to local products, which may vary depending on the region - they always cost a little less.

Conclusion

Of course, in the presence of today's prices, it is almost impossible to eat right and very cheaply - you will still have to spend about a thousand rubles per person per week on all products. However, you can see that as soon as you give up a variety of junk food like fast food, sweets,bread, sandwiches and alcohol, the body will feel much better, and the wallet will become fuller.