Healthy Living/Food
8 Cheap Everyday Healthy Foods To Keep You In Top Form
Having healthy foods do not have to be expensive if you know what to choose
It is important to eat healthily for optimum good health, and most of us fear that it will cost us a fortune. This is NOT necessarily so. Here are some top few healthy foods to add to our plate that are sure to do good.
1. Sardines
Sardines are those soft bonefish we normally buy in cans. They normally have tomato, oil, or sauces. The good thing about sardines is that all the bones are edible. Sardines are also a good source of calcium, Omega 3 fatty acid (EPA & DHA), which helps brings down any heart issue. Sardines can be used in salads or as spreads on sourdough pieces of bread as sandwiches.
“Let food be thy medicine and medicine be thy food.” Hippocrates
2. Legumes
Legumes are the most popular plant proteins. Legumes are various types of beans, like chickpeas, black beans, runner beans, black-eyed beans, lentils etc. Legumes are rich in Potassium, fibre folate and magnesium. Most hard or dry legumes need soaking before cooking. Legumes can be eaten on their own if cooked with seasonings for taste.
‘’If you keep good food in your fridge, you will eat good food’’ Errick McAdams
3. Bananas
One good thing about bananas is that their thick cover prevents insecticide from seeping into the fruit, although the fruit is easily damaged from pressure. There are many banana recipes including banana smoothies, fritters, banana cakes etc. Measuring the RDA (Recommended Daily Allowance) in a single piece of banana are as follows:
- Potassium: 9% of the RDA
- Vitamin B6: 33% of the RDA
- Vitamin C: 11% of the RDA
- Magnesium: 8% of the RDA
- Copper: 10% of the RDA
- Manganese: 14% of the RDA
- Net carbs: 24 grams
- Fibre: 3.1 grams
- Protein: 1.3 grams
- Fat: 0.4 grams
4. Green Leafy Vegetables
Green leafy vegetables like pak choi, kale, spinach, etc are rich in micronutrients and antioxidants that are beneficial for cognitive function. Also rich in vital nutrients like iron, folate, fibre, magnesium and vitamin C. Green leafy vegetables are best steamed, or stir-fried as a side dish.
‘’Health is not valued until sickness comes’’ Thomas Fuller
5. Frozen Vegetables
Frozen vegetables are at their highest nutrition, as they are usually frozen at sources that preserve most of the nutrients. Vegetables are the most nutritious and filling carbs available. Always add vegetables to your meals to fill you up, and increase the water contents of your food.
6. Eggs
Eggs can be prepared in a variety of ways, omelette, boiled, pouch or fried. In whatever way you do, you are sure to have a delicious protein meal. Each egg contains six grams of protein meal, that contains choline, vitamin D & A. Although too many eggs can affect one’s cholesterol, one egg a day is a safe and cheap protein replacement instead of meat.
7. The Good Old Oats
Oats are full of fibre and roughage that will help one’s bowel movement. Weight for weight, oats contains more fibre than wheat and corn cereal. And contains antioxidants that help to boost one’s immunity, prevent cells damage, lower cholesterol.
‘’The groundwork for all happiness is health’’ Leigh Hunt
8. Sweet Potatoes
Although sweet potatoes have more sugar and fibre than its white counterpart, it has fewer calories and carbohydrates. Try baking them instead of frying in oil, then it can be a great addition to your salads, fish and other foods.
The Takeaways
If you believe that you have no time to eat healthily, I am afraid that you will soon find time to nurse illness, unfortunately. So start looking after your health by eating healthily NOW.
Good food choices are a sort of investment, take your health seriously.
Healthy eating also balances your mental and cognitive function.
Anyone who is wise should consider health as the greatest wealth, and will not fall for cheap unhealthy foods.
According to Thomas Edison, the doctor of the future will treat diseases with food. It is already happening now in Functional Medicine. That is how food is essential and important to good health.