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Eat healthy at a lower cost

Eat healthy at a lower cost

Eat healthy at a lower cost

We very often hear that “eating a balanced diet is too expensive” or even that “eating healthy is not within everyone’s reach” … Consumers are looking for low prices at all costs and favor quantity despite quality. . It is also true that the consumer society pushes us to consume more and more and waste more.

The impact of correct nutrition on health is not negligible. It is recognized and scientifically proven that a healthy lifestyle increases the factors of good health or at least limits the risk of the onset of many chronic diseases (diabetes, obesity, cardiovascular diseases, cancer, etc.).

The basic principles for healthy eating at a lower cost

We give you some practical tips and tricks to eat healthy at a lower cost:

•Plan a monthly budget for shopping.

• Choose your places of purchase wisely to save money and have fresh produce: the market or picking for fruits and vegetables, from producers or even within AMAP (Association for the maintenance of peasant agriculture).

• Think ahead to the menus for the week to make your shopping list, which will allow you to better manage the balance and cost of meals.

Legumes, often called “pulses” (beans, dry beans, lentils, dry peas, soybeans, etc.), are a good source of protein and advantageously replace meat.
Legumes, often called “pulses” (beans, dry beans, lentils, dry peas, soybeans, etc.), are a good source of protein and advantageously replace meat.
Eat less meat: it is beneficial to replace meat with vegetable proteins at least once a week. The combination of pulses and cereals is a good source of protein. For example, semolina and chickpeas in couscous, rice and grains (lentils, dried beans).

• Avoid buying sodas and other sugary drinks. It is often argued that you necessarily have these drinks in stock in case of impromptu guests. It would be more interesting and convivial to offer hot drinks such as tea, coffee, herbal tea or cold homemade drinks such as lemonade, iced tea, flavored water, fruit infusions …

When shopping

• Take a look at the labels: the longer the list of ingredients, the less nutritionally interesting the product! In addition, the health statements or claims (for form, diet, vitality, etc.) on certain products have, in reality, no health benefit. In some low-fat products, fat and / or sugar are often replaced by sweeteners, additives (flavor enhancers) and sometimes gelatin!

• Check the price per kilo so that you can compare products in terms of cost.

Bet on fresh products, preferably organic, made from whole grains (and unrefined) and avoid ready-made industrial products.
Bet on fresh products, preferably organic, made from whole grains (and unrefined) and avoid ready-made industrial products.
• Buy basic ingredients of good nutritional quality such as:

  • fresh seasonal fruits and vegetables. Note that frozen vegetables are as good as fresh ones. Depending on your financial capacity, it may be interesting to choose them organic.
  • flour, egg, milk, butter… are basic ingredients that will allow you to make a lot of recipes.

• Choose wholemeal or cereal bread over white baguette, as it is more satiating, rich in fiber, vitamins and minerals. It may also be worth buying organic wholemeal flour to make bread!

• Avoid as much as possible prepared meals which become expensive over time and whose nutritional composition is often mediocre (hydrogenated fats, additives, etc.).

When it’s time to cook

• Cook at home as often as possible. There are a multitude of websites, blogs or books that contain recipes for store-bought dishes or desserts to make yourself. You can do everything (or almost!): Bread, yogurt, cheese, pastries and pastries, ready meals …

Moreover, by cooking at home you can control the ingredients in quantity (salt, sugar or fat) and / or in quality as well as taste.

• Adopt a tasty cuisine, which brightens the sight and the taste! Satiety passes through the five senses. In restaurants, the quantities served are often small but the presentation of the dish and the taste make you feel full …

To cultivate aromatic plants (coriander, parsley, mint, basil, thyme …) on your balcony, all you need is a little sun and good soil.
To cultivate aromatic plants (coriander, parsley, mint, basil, thyme …) on your balcony, all you need is a little sun and good soil.
• Go back to traditional homemade snacks for your children! Cakes, yogurt cakes, pancakes and waffles will delight the taste buds of the whole family.

• Limit waste by accommodating leftovers or freezing them.

• Adapt your food portions to your needs by avoiding excess. For this, eat while respecting your hunger and stopping to satiety. Respect everyone’s food portions: a child does not have the same amounts as an adult.

• Cultivate your aromatic vegetable garden: on the balcony, the edge of the window or in the kitchen

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