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Healthy food budget (part 1)

Eating healthy doesn’t have to cost a lot of money. It can be cheaper to eat fast food. For example, make a meal of meat MyPlate can cost about half of a fast from meat on the street food, that it is much more nutritious. You can find healthy items in the supermarket offering nutrition of quality at a good price. You only need to know what to look for. It is important to read food labels, as well as planning the appropriate portion sizes.

Here are some useful tips:
Try to avoid precooked meals, whether frozen or packaged by supermarkets. They are usually high in sodium, sugar, fat and artificial ingredients.

Legumes
Frozen vegetables and fruits can help healthy eating easier to budget. The freezing process does not destroy nutrients. So you can buy fruit and frozen vegetables that can be as nutritious (and sometimes more) than the fresh. If you are a grain market can get an abundance of fresh and frozen foods are not going to use quickly. Foods that are frozen at the peak
quality, they may taste better when they are thawed.

Meat, poultry, and fish
Buy these packages in bulk to save money. Freeze portions that do not use immediately and that are not damaged. Meats like flank, Chuck or bottom round roast, have less fat and are cheaper than the sirloin. Regarding poultry instead of buying parts of already cut birds is cheaper to buy chicken, Turkey or duck whole and then plan menus to include foods that use the legs, thighs, and breasts in different meals.
As for the fish, remember to always rinse the fish to help reduce the amount of sodium. In particular, drain and rinse canned fish to reduce excess sodium or buy low-sodium versions.

Fruit and vegetables
Proper storage of fresh fruits and vegetables can save you money. First, storing fruits and fresh vegetables without washing to help prevent decay and growth of mildew during storage. In general, is best just to wash fresh fruits and vegetables just until they are consumed. Keep vegetables and fruits separately. Fruits like apples, bananas and pears emit ethylene gas, which can make other products is mature and rot more quickly.

In general, is best just to wash fresh fruits and vegetables just until they are consumed. Keep vegetables and fruits separately. Fruits like apples, bananas and pears emit ethylene gas, which can make other products is mature and rot more quickly.

Grains and starchy roots:
Normal rice, oatmeal, and grits are usually cheaper which are sold to serve instantly and have better taste. Ready-to-eat cereals can be very high in sodium and sugar. Instead of buying grain prepared products, it may be cheaper if it does in large amounts at home and freeze. For example, choose Masarepa flour or cornmeal to make arepas (corn tortillas), buns, empanadas, gorditas, hallacas, pupusas, polenta, tamales, tortillas, etc.

Drinks:
You can save money while cutting excess calories and excessive sugar and artificial ingredients for soft drinks avoiding energy drinks, juices and juice drinks. Even the fresh juice is very high in sugar. A portion of a cup of juice is higher in calories and sugar than a portion of a piece of fruit. In addition, the fruit provides more nutrients than juice. For the drinks, you choose one milk or cow’s milk, and if not, drink water

About Meriterese Racanelli

mm
is a Food Scientist and Clinical Nutritionist working with Goya Foods internationally. A Celiac and popular international speaker, she has almost 20 years as a renowned expert on cultural foods, nutrigenetics, botanicals, phytonutrients, and their effects on the body, disease, allergies and conditions like Celiac. Besides her Master’s of Science degrees in Nutrition and Food Science, Suma Cum Laude from Montclair State University, where she serves as an adjunct professor in Nutrition and Food Sciences, Meriterese completed her Clinical Dietetics and Medical Nutrition Therapy training Magna Cum Laude from MSU, via hospitals in New Jersey, and majored in pre-med/biology in her under-grad degree.

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