Trying to lead a healthy lifestyle is definitely not the easiest thing in the world. It takes a lot of patience, determination, and will and not everybody can afford a Personal Trainer to help with food choices. And sometimes, it can also have a big impact on your bank, especially if you’re trying to eat healthily. Bur guess what, it does not have to be that way. There are actually plenty of ways that you can maintain a healthy diet without having to break your bank. In this article, we will be looking at some cheap healthy food choices that everyone should make to live a healthier lifestyle without hurting your pocket.
If you are trying to maintain a healthy diet, you cannot miss out on oats. Oats are an amazing food that comes with tons of nutrients, which your body needs. And the best thing is that they are extremely affordable. A large container of oats is actually just as cheap as or even cheaper than a regular meal that you eat at a restaurant. They are packed with nutrients like fiber, vitamins, and iron that help maintain your cholesterol level. Some fitness professionals recommend oats as part of your nutrition fat loss diet to reveal your abs.
While canned foods are usually not recommended if you’re trying to eat healthily, you can still give canned tomatoes a try if you’re on a budget. What makes them a great option is that they are very cheap and have a long shelf life. They are also very versatile and can be a staple ingredient in just about every healthy recipe you try.
Canned tomatoes also come with a bunch of nutrients that are good for your body. Some of those nutrients are Vitamin C, lycopene, etc. Tomatoes, in general, are also known for reducing blood pressure and cholesterol levels in your body.
The next item that we have on this list is peanut butter. Peanut butter is an important food item that you’ll get to see in most homes. In fact, you probably have it in your kitchen right now. It is extremely popular thanks to its role in peanut butter and jelly sandwich. Even if you’ve tried it yourself before, you may not know the health benefits that come with peanut butter.
Peanut butter comes with a good amount of healthy nutrients. First, it has heart-healthy fats, which are important for your diet. You will also find vitamin E and vitamin B. And the best thing is that they are super affordable, and a jar of peanut butter will last you for weeks.
Lentils are a major food item for people that follow a plant-based diet. They are extremely affordable and come with a good amount of healthy nutrients like manganese, protein, iron, and fiber. If you are looking to make cheap healthy food choices, Lentils are a must in your diet. One of the best things about them is that they come with antioxidants abilities that help fight inflammation. It is also believed that lentils can possibly reduce the risk of getting chronic diseases.
Another great thing about lentils is that they are easy to prepare, and you can also cook them in a number of ways. Once you clean them, you can cook them as stews, soups, and many more.
How can we forget about eggs? This list would be incomplete without this particular item. Eggs are one of the most popular foods in the world. Not only are they extremely nutritious, but they are also very cheap, with one egg costing less than 20 cents. A single piece of a large egg has around 6 grams of protein and some much-needed vitamin D as well. Eggs are also known for having zeaxanthin which helps in maintaining eye health. So, whether you’re on a tight budget or not, you need to have eggs in your diet.
Diet has become a trend, not only to lose weight but to maintain a healthy weight. Calories provide energy to our body to function well. Low calorie does not mean low on nutrients; thus, it is vital to take low-calorie healthy foods. Here are some versatile, nutritious, low-calorie foods that make you full and lose weight.Some people say abs are made in the kitchen.
They are high in nutrients and fiber that make you full. A half-cup serving has 148 calories. A study conducted on 48 adults shows that it reduced calorie intake at the next meal. Oats help control appetite compared to breakfast cereal.
Light soup or broth minimizes calories and maximizes fullness example, vegetable broth. A study of 12 people showed that it effectively promoted fullness than solid meals and chunky soup. It may have as low as 67 calories per cup.
Watermelon is a fruit with high water content and hence keeps you hydrated and full. It contains almost all nutrients and a high amount of Vitamin C. It has been found that eating food with a low-calorie density like watermelon has similar effects on fullness compared to high-calorie density foods. The fruit has around 46 calories per cup of diced watermelon.
Berries of any kind- blueberries, strawberries, blackberries, and raspberries, contain high fiber that reduces hunger. Berries are a source of pectin that increases the feeling of fullness. They are loaded with vitamins, minerals, and antioxidants. Study shows that eating berries may protect you from chronic diseases like cancer. Strawberries, in particular, have low calories of 50 in one cup, are low on glycemic, and taste as sweet as candy.
Popcorn has only 31 calories per cup. It can replace any of your favorite snacks as it is crunchy, low in calories, and enhances your feeling of fullness. It contains high fiber, thus stabilizes blood sugar to prevent craving. Note that we are talking about air-popped popcorns.
It is a seasoning found in everyone’s kitchen and my personal favorite. It has only six calories per one teaspoon. Studies show that it helps burn fat. It can be used in oatmeal, tea, cakes, smoothies, anything you name it. It is anti-viral, anti-bacterial, and full of antioxidants.
It is dark, leafy green with a peppery flavor. Arugula has only five calories per cup. It has multiple health benefits with richness in calcium, iron, and potassium. The vegetable has a unique flavor. You can throw it with any ingredient or salad, and it will taste just as good.
Eggs contain protein, fiber, healthy fats, and loads of nutrients. An egg has approximately 72 calories. Studies show that having eggs for breakfast can help you consume less throughout the day. It makes a superb low-calorie breakfast choice. You can make eggs of your choice- sunny side up, poached, fried, boiled, or scrambled.
Another low-calorie fruit is an apple with only 57 calories in one cup of apple slices. They are famous worldwide and highly nutritious. It is juicy, crunchy, and hydrating. The saying “an apple a day keeps the doctor away” indeed seems to e the case provided its health benefits.
It is rich in proteins, and that curbs your hunger pangs. Greek yogurts are packed with probiotics and can be linked to less hunger and subdued calorie intake. Typically a two-third cup serving of Greek yogurt provides about 130 calories. A study on 20 women showed that yogurt snack affected their appetite compared to high-fat chocolate snacks. It can be put into smoothies, desserts and also used as an evening snack.
You can always include or incorporate the above-listed foods into your diet for a healthy and low-calorie diet or eat them as a snack. You can load them up without feeling guilty or hungry. These foods can fuel you up through your workouts and keep your body feeling young without weighing you down. It is a win-win situation.
When it comes to healthy foods, all of the fruits and veggies are undoubtedly healthy. Including them all in your meal is very essential to lead a healthy life. However, if you are in search of the super foods or magic foods of the world then we are here with our top five in the list. There are some fruits veggies and foods that can work wonders to your body and even your mind. The meal you take is said to throw a lot of impact on your body and psychology and always choose foods you like as its important to not have any food waste. Therefore if you want to keep yourself fit and positive then you have to know about these 5 healthy foods listed below.
Before beginning with the list, it is important to understand that though these foods are super healthy, over dosing any of them can also have a negative impact on your body. Therefore include the right amount in your diet along with other important grains and veggies these food are recommendations from personal trainers in London Right Path Fitness.
Healthy foods From A Fitness Professional
Lemons– this is the very first food on our list and it has earned this position. Lemon is full of goodness and is no less than a boon to a human. Just one lemon is said to have more than 100 percent of the daily intake of vitamin C which can improve your heart health by cutting down cholesterol. It can reduce the toxins in your body and is really great for the skin.
Dark chocolate– it is the best food which is good for the tongue as well as for the body. Dark chocolate is said to lift up the mood and regulate blood pressure level in the body. Dark chocolate is good for the heart by increasing good HDL level in the body. It is also a good source of antioxidants.
Potatoes– don’t get amazed as potatoes not only have carbs in it. They are rich in the very essential cell building folate and have eight times of cancer fighting cells and immune boosting Vitamin a that you need daily. Taking healthy amount of potato can keep you away from a lot of problems related to your body.
Salmon– salmon is great source of omega 3 fatty acid which is known to reduce depression, hearth diseases, and cancer. It can also treat alzimers and has proven very effective for the health and skin. Including salmon in your diet can help in fulfilling various deficiencies in the body. You can opt for wild farm raised salmon to have better results.
Walnuts- we all know that walnuts are said to be very effective for our brain power. Other than this they are rich in omega 3 fatty acids and can give your body protection against sun damage. They are also known to be helpful in fighting cancer. You can simply roast them or add them to your desert from time to time.
The list of best foods of the world does not end here. There are several more like avocados, garlic and broccoli etc which continue in the list. However these Healthy foods are not to miss out.
Feasting on the burgers, pizzas, and aerated drinks for a sumptuous meal should be a practice that you must quit in order to stay healthy. If you have been consuming such foods for some time now, you are bound to stop it at least for the summer. Such meaty, oily foods might not what you want to stay cool in the scorching heats. Taking a reasonable amount of fatty foods with a fair share of nutritious foods would also be a great way of maintaining a balance. Since summer is the season where your body can get dehydrated more often, you need to keep yourself hydrated a through the day and have sufficient amount so nutrients and fiber in your body. Here are a few things that you should add to your diet this summer.
1. Bottle Gourd
This vegetable that promotes weight loss wouldn’t be on the list of your favorite veggies for it is less crunchy and juicy. But it surely must make your list of summer foods a rich one with the vitamins A and C, magnesium, and calcium to keep you healthy. It helps in purifying blood, keeping the blood pressure stable, and maintaining a healthy heart. Make sure you take this vegetable at least three times a week in the summer.
2. Barley Water
All mothers try persuading their kids into having a glass of barley water for strength. Most women drink this to stay active throughout the day while doing daily chores. Its nutritive content can keep anyone healthy and energized; the fiber-rich drink will keep your stomach full and prevent you from taking the junk foods. Adding some salt or sugar to the drink can make it easier for you to take it in a few gulps, which is otherwise a bit hard with the bland taste. It can keep you cool in the summers and also cure any issues of constipation.
3. Mint Water with lemon
Lemonade is a drink that most people sip onto for its refreshing benefits, but you have to try mint water with a tinge of lemon in it. This drink has a lot of health benefits like of cleansing your liver, boosting your metabolism, and gearing up your low appetite. Add a few drops of lemon in a glass of mint water and consume it to experience the cooling effects take over.
This fruit is considered to be the best solution to the ever-growing summer hassles. Since it contains 90% of water, biting into a piece of watermelon after a day in the sun can help you stay hydrated. Also, as watermelon is the tastiest entry on this list, you better have a good reason not to have the fruit. It is an excellent digestive drink and helps maintain your skin in good condition by clearing up acne, stopping the skin from oxidation, and brightening your skin. There is no better way to beat the heat this summer than having a glass of watermelon juice or biting into a whole piece of it.
Munching onto oily foods for a great evening snack would be a great way to spend time with your friends and family. With today’s decadent food culture affecting the people’s health, there is a dire need for food stalls that sell healthy products to take over the spaces occupied by the junk food stores. The fried chicken, burgers, donuts, rolls, and French fries are surely tempting and momentarily satiating, but in the long run, these foods are only putting you at risk. But what makes these foods much more tempting is the fact that they are less expensive than healthier foods. The shelf life of these foods is much better than the healthy ones, making it easily accessible as well.
However, the food scene has changed over the past few years with healthy foods becoming tastier and accessible, but people seem to obsess over the junk foods. These practices of the public declare the virtually irrevocable habit that people have got used to, and it needs to change for a healthier community. Let us have a look at a few reasons for you to avoid junk foods.
1. Waistline Keeps Sizing Up
Several studies have stated that the children who take junk food gain around 6 pounds annually, whereas the people who consume less junk food are said to gain lesser weight annually. Cravings might hit your appetite to try out these junk foods every time you are hungry is you have fallen into the habit of doing so. Since the rate of obesity keeps increasing with every passing year, you need to stay away from these carb-rich foods.
2. Saturated Fats aren’t Any Good
Pasteurized animal sources make for certain saturated fats that are healthy for human bodies, but the ones that come from other sources aren’t good for you; be it the saturated fats or trans fats. Cardiovascular conditions such as atherosclerosis and stroke are said to creep up in the bodies that are frequently fed with these fat variants.
3. Excessive Amount of Nutrients
Large amounts of nitrates, fats, and vitamins can cause adverse health effects, which most people forget when sinking their teeth into the delicious foods. Cancer occurs in the people who consume a huge amount of nitrate-containing meats. LDL cholesterol could keep on increasing when you consume a lot of saturated fat. Since processed foods also have high sugar content, the calories you consume per meal would be as high as that of an ideal intake for a whole day, or even more. Foods use salt as a preservative to keep the meat and other processed products from being damaged, and consumption of these foods results in bloating and high blood pressure.
4. Hormones and Antibiotics
The fast foods contain a high amount of chemicals and antibiotics, which are added to preserve the products. Dimethylpolysiloxane and tertiary butylhydroquinone are some of the life-threatening hormones present in certain dishes, and you can find such hormones in fruits and vegetables too.
Thailand is very famous for its beautiful beaches and authentic food. When someone talks about Thai food, it is not restricted to the South-East Asian nations but all over the world, here are a few Thai food dishes that is a must-try.
Pad Thai can be considered as one of Thailand’s national dishes, and it gained popularity during the era of World War II when a former prime minister declared it to be the national dish of Thailand. The primary aim of this declaration was to promote Thai rice, the noodles in this dish are made up of rice; hence it is referred to as ‘Rice Noodles’ or ‘Sen Jan’ in Thailand. Apart from rice noodles, the core ingredients of this dish are tofu or bean curd, Chinese chives, dried turnip, bean sprouts, peanuts, shrimps and dried shrimps. This dish is incomplete without the complementary tamarind sauce which is made from tamarind juice, fish sauce and palm sugar, all of which are freshly obtained, providing a lovely taste. The bean sprouts and chives are served separately on a quarter plate with a piece of fresh lime. The Thai way to eat is by mixing all of them together and using a variety of seasonings available on the table like salt, fish sauce, vinegar and dried chillies. Pad Thai is very famous among the locals and travellers, and you can find food stalls lined up on both sides of busy streets and is seen as a delicacy which can be enjoyed daily.
Tom Yam Goong
Tom Yam Goong has so far been the most popular Thai dishes worldwide, it all began in 1997 when the ‘Tom Yam Goong Crisis visited the world’, a financial blow to the world economy which affected the banking institutions and destroyed Thailand’s position as one of the rising faces among the Asian Tigers economies. The soup gets its base flavour from river prawns while the more engaging characters are incorporated by adding ingredients of spice like lemongrass, kaffir lime leaves and galangal. One crucial element is a roasted chilli paste. The soup gets its thick flavour from shrimp fat which makes the soup creamy and rich, the general notion about the Tom Yam Goong soup is that chefs use coconut milk to enhance the milky taste and thickness in the dish, but that is a fallacy, all such variations are possible, but that diminishes the authentic nature of the meal. The soup carries a range of flavours from spicy and sour which makes it one of the most popular dishes of the country. All Thai restaurants around the world serve Tom Yam Goong soup as this dish comprises the core of Thailand’s food culture.
According to doctors and child nutritionists, an egg is only preferred for kids and children above the age of 12 months as it is highly likely that kids below one year of age will not be able to digest eggs properly and eggs are also known to be a cause of allergies in infants. Yet if you are daring enough and want your infants to enjoy eggs, you can begin somewhere after eight months where the kid’s body can work on digesting the complex proteins present in an egg. You must be very careful before taking this step and should consider taking the advice of a paediatrician if you have decided to feed eggs to your young ones make sure that you only feed them the egg yolks that is the yellow part, present at the centre of the egg, the egg whites are not all to be given to children below the age of 12 months.
Every child reacts to food differently; you must be aware of your child’s sensitivity towards different kinds of food. Eggs create a lot of heat within the body, so it is better to avoid feeding egg regularly during summers, you can opt for one egg every three days or two eggs in a week. During winters, you can choose to feed egg every alternative day or every day, depending upon how the child’s digestive system reacts to the egg. Eggs are a great source of protein and Omega 3, which help the child in its growth years and boost faster brain development. Eggs also contain vitamin D, zinc, iron and many other nutrients which are essential in helping with growth, but just because eggs are a great source of healthy nutrition it does not mean that you feed it to very young infants. Here are a few egg recipes which can be given to your one-year-old.
The first recipe is an omelette which is made from eggs, butter, milk, salt and pepper. To make this dish, whisk a whole egg in a bowl with a dash of salt and pepper to it, then add few teaspoons of milk and whisk again. On medium heat melt some butter on a flat bottom pan until it just starts to brown, now add the egg mixture and spread it across the pan, cook for two minutes and roll up the omelette. Your creamy and fluffy omelette is ready to be served.
Place your egg in a vessel full of water, as the water comes to a boil, cover the vessel with a lid and turn off the heat. Let the eggs cook in hot water for the next ten minutes. After taking then out, put them in an ice bath, peel the egg and serve with a dash of salt and pepper on top of it.