How to eat he althy and inexpensively: a list of available products, recipes

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

Contrary to popular belief, it is absolutely possible to eat he althy and inexpensively. How? Experts advise first of all to familiarize yourself with the principles of a he althy diet. If we analyze them, we can conclude that proper and he althy food is the key to maintaining he alth. In addition, the “side effect” of adjusting the diet is getting rid of extra pounds and, accordingly, many associated diseases. The next step is to purchase a beautiful diary.

Dietitians and doctors advise writing down menus, recipes, and shopping lists on paper. Experts are sure that everyone can eat tasty, he althy and inexpensive. As soon as a person begins to feel all the changes that are taking place (both external and internal), he understands how expedient the decision to change his lifestyle was.

Principles of proper nutrition

Currently, there are a large number of diets, each of which gives only a temporary effect. It is necessary to refuse it, weight gain occurs and poor he alth returns. In this regard, many people have become interested in how to eat right and inexpensively in order to lose weight. Experts emphasize that weight loss is a natural result of dietary adjustments. Its main task is to restore and maintain he alth.

Principles of good nutrition:

1. The menu should be varied. The body needs a lot of nutrients that are found in vegetables, fruits, fish, meat, dairy products, etc. In other words, the diet should not consist of only 3-4 favorite dishes.
2. You need to eat little, but often - 5-6 times a day. At the same time, the size of one serving should not exceed 200 g. Experts advise replacing large plates with small ones. The latter are designed to somewhat deceive the body, creating the illusion of a large portion.
3. It is necessary to constantly count the calorie content of dishes. At the initial stage, this exercise may seem rather tedious, but all people who practice proper nutrition note that after about a month it is brought to automatism.
4. It is recommended to eat at the same time. There should be at least 3 hours between dinner and going to bed at night.
5. Breakfast is the main meal of the day. It is he who starts the normal functioning of the body. You can refuse dinner, but notbreakfast.
6. To reduce the feeling of hunger, you need to snack between main meals. But don't forget to count calories.
7. It is necessary to give up fast food, too sweet and s alty food. But the psychological state is important for a person. If he cannot refuse harmful dishes altogether, it is allowed to eat them. But not more than once a week.

In addition, meals must be boiled, baked or steamed. Fatty and fried foods do more harm than good to the body.

Determination of daily calories

People who are interested in how to eat he althy and inexpensively, first need to understand how much they eat in 1 day. Next, you need to calculate the individual daily calorie content and compare the indicators. If the first is greater than the second, we can say that the cause of the development of many diseases, including obesity, has been found.

To calculate daily caloric intake, women are recommended to use the Mifflin formula: (body weight, kg x 9.99) + (height, cm x 6.25) - (age, years x 4.92) - 161. It is applicable and for men. But at the final stage, you need not subtract 161, but add 5.

Then you need to multiply the result by the coefficient of physical activity:

• 1, 2 - sedentary lifestyle;
• 1, 4 - regular walks;
• 1, 6 - workout 3-5 times a week;
• 2 - daily hard physical labor.

To lose weight, it is enough to eat 200-300 kcal less.

How to spend less money on food

This is one of the top questions for people who want to understand how to eat he althy and cheap. To spend much less money on food, it is recommended to follow the following rules:

1. Before going to the store or market, make a list and follow it.
2. It is desirable to go shopping in a full state. So the risk of buying something tasty, but harmful is much less.
3. Follow promotions in supermarkets. Very often you can buy products at half the price.
4. You need to go shopping purposefully. The hike must be planned.

Besides, doctors do not recommend buying packaged juices. They are not only harmful, but also expensive. It is better to purchase a mixture of dried fruits and brew a delicious drink yourself.

The basis of the diet: inexpensive and he althy foods

Most beginners have a lot of questions. How to correctly compose a menu for a week to lose weight? How to eat he althy and cheap? This is just an incomplete list. In order to streamline your thoughts, you need to decide on the basis of the diet. No need to include unloved foods on the menu. Their use can provoke a return to unhe althy foods.

The table below shows both inexpensive and he althy products. You can cook a large number of dishes from them.

Product	Benefits for the body
Cabbage	Source of calcium andvitamin C.
Carrots	Starts rejuvenation processes, improves digestion.
Beets	Strengthens the cardiovascular system.
Onion	Normalizes the intestinal microflora, prevents the formation of cancerous tumors.
Radish	Strengthens the heart muscle, improves the functioning of the nervous system.
Herring	It is an inexpensive analogue of red fish. Contains the same amount of omega-3 acids, which positively affect the functioning of the whole organism.
Chicken	Improves the condition of the musculoskeletal system, strengthens the walls of blood vessels.
Offal	Contains all essential vitamins and minerals.
Eggs	Great source of protein.
Apples	Strengthen the immune system, prevent the development of anemia.
Bananas	Normalize the functioning of the nervous and cardiovascular systems.
Dairy	Contribute to the improvement of the digestive tract.
Rye bread	Contains almost all essential trace elements.
Grains	Positive effect on the whole body.
Linseed oil	Inexpensive and excellent analogue of olive oil.
Seaweed	Improves thyroid function.
Soy Meat	Great source of protein.
Pasta	Contain usefulcarbohydrates.
Lemons	Source of vitamin C.

From these products it is quite possible to make a menu for a week. Inexpensive proper nutrition is not a myth. When extra finances appear, you can expand the diet somewhat or replace some products from the list with others.

Snack options

Nutritionists advise eating a handful of nuts between meals. But these snacks require spending. For those who are interested in how to eat right and inexpensively, the following products should be on the menu:

• bananas;
• pears;
• apples;
• berries;
• bell pepper;
• cucumber;
• carrot;
• low-fat fermented milk products;
• dried fruits;
• boiled egg;
• bread and tomato sandwich;
• muesli bar.

People who don't like mono-snacks can make fruit and vegetable salads with a minimum amount of oil (it's important to remember the calorie content).

Sample menu for the week

Inexpensive and proper nutrition for weight loss for women and men does not imply starvation at all. According to reviews, people rarely experience this feeling, they do not have a desire to eat something harmful.

An approximate menu for the week is presented in the table (from top to bottom - breakfast, snack, lunch, afternoon tea, dinner).

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Oatmeal with berries	Buckwheat porridge	Oatmeal porridge	Cheesecakes	Buckwheat porridge	Scrambled eggs	Oatmeal porridge
Handful of berries	Banana	Dried fruits	Apple	Sandwich	Cucumber	Berries
Pasta, turkey with vegetables	Steamed herring, pasta	Vegetable borscht, rice porridge	Borscht, buckwheat porridge	Vegetable soup, boiled chicken	Soup, spaghetti	Vegetable soup, mashed potatoes
Banana	Sandwich	Pear	Apple	Berries	Banana	Cucumber
Vegetable salad, kefir	Fruit salad, milk	Mashed potatoes	Vegetable soup, kefir	Vegetable borscht	Fruit salad	Vegetable salad, kefir

As you can see from the table, both main meals and snacks consist only of he althy and inexpensive dishes. At the same time, the feeling of hunger does not appear.

Recipes

Cooking he althy food doesn't take long. This is another plus for those who want to understand how to eat right and inexpensively.

Recipes from the menu for a week for weight loss:

1. Oatmeal. Add 1 tsp to warm water. Sahara. Add cereal. Simmer over low heat covered for 5 minutes. Remove from fire. Let stand for another 5-10 minutes.
2. Vegetable borscht. Separately boil the chickenfillet. Boil water in a saucepan. S alt. Add potatoes, cabbage. Lightly simmer the beets for 1 tsp. vegetable oil. After 15 minutes, add it and the chicken to the pan. Cook until tender.
3. Vegetable soup. Boil the chicken separately. Put potatoes, carrots and broccoli in boiling and s alted water. Cook until ready. Add chicken. Simmer for another 5 minutes.

Regarding salads. Vegetables and fruits can be mixed as you like. It all depends on the individual preferences of the person.

Doctors advice

Experts recommend that you carefully listen to your he alth. If a person suffers from serious pathologies, he is shown a therapeutic diet. Only after therapy can he think about how to eat right and inexpensively.

In addition, some people constantly change their psycho-emotional background due to dietary adjustments. If giving up your favorite dishes is very difficult, the transition to a new menu should be gradual.

In closing

Contrary to popular belief, proper nutrition can be inexpensive. It is enough to draw up a menu in advance, based on financial capabilities. Also, shopping trips should be planned.