When meals are still nutritious
In the context of rising living prices, many families are forced to recalculate their daily food portions. Instead of choosing elaborate menus, many people have returned to economical meals, that is, taking advantage of basic, available, cheap ingredients but still ensuring nutritional value.
According to nutritionist Lena Beal, MS, RDN, LD, Piedmont Atlanta Hospital (USA): C boiled tofu, frozen vegetables and brown rice are essential foods with reasonable prices. When combined, they provide a source of plant protein and fiber, which helps you feel full longer and is good for the heart."
A serving of black beans contains up to 6 grams of protein and 4 grams of fiber. Brown rice is rich in magnesium, iron and potassium. Recent studies have also confirmed that frozen vegetables retain almost all of their nutrients like fresh vegetables, while being cheaper and easier to store.
5 suggestions for cheap - nutritious - healthy meals
Experts suggest 5 simple, low-cost but nutritious recipes:
Black beans stir-fried with vegetables and brown rice: Healthy vegetarian, rich in fiber, good for the digestive system.
Grilled turkey and lentil: Protein-rich turkey combined with fiber-rich lentils helps save costs while still having enough quality.
Tuna and white bean salad with whole wheat cookies: A rich source of omega-3, vitamin D; can be replaced with salmon or silver-light sardines.
Oatmeal with frozen fruits: Cheap breakfast is only about 1 USD/ portion but provides up to 13 grams of protein, 5 grams of fiber.
Whole grain pasta with beans: double the amount of fiber in regular pasta, good for the heart and intestines.
Bethany Thayer, MS, RDN, Director of the Center for Enhanced Health & Disease Prevention, Henry Ford Health (USA) emphasized: Only with oats, skim milk and a handful of frozen fruits, you have a full, energetic breakfast, costing less than 1 USD".
Eat frugally but don't get bored
Savings are not a monotony, a little creativity with dried herbs or cheap spices can also change the flavor of the dish, making the meal more attractive.
Beal said: You dont need to stick to a rigid formula. Just take advantage of available ingredients, add seasonal vegetables and prepare a variety of dishes, you will have delicious and affordable meals".
In the context of many economic difficulties, preparing cheap and quality meals not only helps each family reduce the financial burden, but also contributes to maintaining long-term sustainable health.
