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The Price of Health

Por Andrea Bianchi, Nutrition Counselor, MyDiet™ Team -

We have the misconception that the price of health is very high and even prohibitive to many. With the limited budget you might have now, you may even think that maintaining a healthy lifestyle is impossible. MyDiet will show you what the best food choices are to maintain good health, even if you have a low budget.

Eggs:  Eggs provide an excellent amount of protein. You can eat one whole egg three times a week to get all the benefits of biotin and the other vitamins and minerals this food gives you. The egg white has a lot of protein and is low in fat, while the yolk is an important source of fat and cholesterol.

Oatmeal:  This is a whole grain cereal that is high in fiber. This nutrient is excellent for lowering blood cholesterol levels. In addition, oatmeal helps regulate your digestive system and has large amounts of B complex vitamins.

Chickpeas, lentils and beans:  These legumes are good sources of vegetable protein, and they're also high in fiber, vitamins, and minerals. They're also an excellent choice for a low budget; they're inexpensive and you won't need large amounts to serve the whole family. You can combine them with brown rice to make them even healthier. A meal based on legumes, such as rice and beans  , can be served as a meat substitute.

Fruits and vegetables: These foods are full of antioxidants and are essential to maintain good health. They provide different flavors, colors, vitamins, and minerals to your diet. You can also buy them frozen in order to have them available for a longer time. Go to a market near home where you can find fruits and vegetables from local producers. Besides, find out which fruits and vegetables are in season to get better prices. The prices of fruits and vegetables widely change, depending on the season and place where they're purchased.

Milk:  Choose powdered milk. Its protein content is higher and it has a longer shelf life compared to liquid milk. Skim milk is much healthier than whole milk; it has the same amount of protein, minerals, and vitamins, but very little or no saturated fat. Calcium in milk is essential to maintain bone health. In addition, dairy products provide vitamin D, which is necessary to absorb calcium.

Meat and cheese: Foods of animal origin are the best source of protein you can get. Moreover, they provide you with vitamins that are exclusively found in these types of foods, such as vitamin B12. Other nutrients, like iron, can also be found in other foods, but the ones that come from meat and cheese are of better quality and your body can therefore use them more efficiently. Meats and cheese are usually more expensive than other foods. Therefore, try to plan your budget wisely, in order to include them in your diet at least three times a week. You can also buy larger amounts of these products in advance and, to store them, freeze them in small portions. This will help you save time and money. Whenever possible, choose local products. This way you won't have to pay the shipping cost to the supermarket.


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