The Definitive Guide To Eating Healthy On A Budget

We all realize the fact that healthy food is often more expensive in comparison to organic food or healthy food, and this is also quite prominent in Malaysia. Often we find that all these unhealthy alternatives, they tend to be much cheaper in comparison to lets say, a salad. Organic food is something people should be getting more of, and especially in Malaysia where many people's eating habits are not always the best. This can truly get pretty frustrating for people looking to change their eating habits. But, do not lose hope because there is some light at the end of the tunnel. In this article, we will be taking a look at how can you start eating healthy on a budget. Eating healthy does not always mean that you need to break the bank!



VEGETABLES
Broccoli is a cheap vegetable with an average price of RM 3 per head, and it tends to provide you with some of almost every nutrient that you need. It is particularly rich in vitamin C, which will act as an antioxidant and it also may boost your immune system. Just one cup can provide you with 135% of your daily needs. Additionally, it is also rich in vitamin K and folate, both of which will play a role in blood clotting and also preventing certain neural tube birth defects. Studies have shown us that the nutrients and antioxidants in broccoli may also help in preventing chronic illnesses such as cancer and even heart disease. You can enjoy broccoli either raw or cooked. It is also often added to salads, casseroles and soups.

Sweet potatoes are known for being extremely healthy and one of the cheapest vegetables you can purchase. For a relatively cheap price, they tend to provide you with an impressive amount of vitamins and minerals that have many health benefits. They are particularly high in beta carotene, which is converted into vitamin A in your body. Just one sweet potato will provide you with 369% of your daily need for vitamin A, which plays an important role in eye health. Sweet potatoes also tend to contain a decent amount of B vitamins, vitamin C, potassium and even fiber. Studies show they may have anti inflammatory effects, which help lower the risk of chronic diseases such as cancer and also diabetes. You can try pairing sweet potatoes with just about any dish, and they are quite easy to prepare by steaming, baking or even roasting.

If your budget is tight, carrots are definitely a cheap and nutrient dense vegetable to include into your diet. They can be purchased for an average of only RM 3 per pound. Carrots are known as one of the richest sources of beta carotene, which is responsible for their impressive vitamin A content. Just one cup of carrots will provide you with 428% of your daily needs for vitamin A, which then promotes good eyesight and immune health. Furthermore, carrots tend to contain a significant amount of fiber, vitamin C, vitamin K, potassium and even manganese. Due to their high antioxidant content, eating carrots regularly can possibly help in reducing the risk of certain types of cancer, which includes prostate and stomach cancer. You can reap the health benefits of carrots by enjoying them either raw or cooked. They will also make an excellent addition to your salads and cooked dishes.




GRAINS & LEGUMES
Brown rice most certainly a fantastic, cheap food that will provide you with fiber, vitamins and minerals. In general, stores carry it for as low as RM 4 a pound. It consists mostly of carbs, with about 4 grams of fiber per cup or 195 grams and a decent amount of B vitamins, magnesium, phosphorus and even manganese. The health benefits of brown rice include reducing the risk of developing type 2 diabetes and even heart disease, and as well as promoting weight control. Including brown rice in your diet is quite simple. It is very easy to prepare and can be enjoyed with just about any of your meals.

Oatmeal is yet another nutrient dense whole grain that is typically affordable at about RM 4 a pound. It tends to contain an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and even magnesium. Additionally, it is rich in fiber with 4 grams per cup or 234 grams. Fiber will promote fullness and may help lower cholesterol and also blood sugar levels. The combination of fiber, vitamins and minerals in oatmeal may potentially help in reducing the risk of developing several diseases, such as type 2 diabetes, heart disease and obesity. In general, oats are normally enjoyed as a breakfast food. You can easily combine them with fruit, milk, yogurt and also several other ingredients for a healthy and delicious meal.

In general, quinoa costs quite a little bit and that is amazing for such a nutritious food. Quinoa is a complete source of protein, which means that it will provide you with all the essential amino acids your body needs. This sets it apart from the other grains, which need to be paired with other foods in order to be considered complete protein sources. Also, quinoa tends to contain antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and as well as several other trace minerals, all of which will protect your cells from any damage that often leads to diseases. The health promoting properties of quinoa have been shown to promote brain health and it may also help in preventing the development of heart disease. The use of quinoa in cooking is very similar to that of rice. It is easy and quick to prepare and it can also be eaten alone or incorporated into your salads and cooked dishes.



MEAT & EGGS
At less than RM 10, chicken breast is definitely an excellent healthy and protein rich food to eat when you are on a budget. In just half a chicken breast, there are 27 grams of high quality protein, meaning that it contains all of the essential amino acids that your body will need. Chicken breast also tends to contain high amounts of important vitamins and minerals, such as niacin, vitamin B6, phosphorus, magnesium and even selenium. Including chicken breast in a healthy, balanced diet has been linked to reducing the risk of developing obesity, heart disease and diabetes. It may also help to protect against the risk of cancer.

Eggs are well known for being one of the most nutritious foods on the planet, and they are very affordable at an average price of RM 6 a dozen. One medium egg will also contains six grams of protein and antioxidants that have anti inflammatory properties and it may protect eye health. Furthermore, eggs will provide some of almost every vitamin and mineral that your body needs. They are also one of the few dietary sources of choline, a nutrient that plays a vital role in brain function. You can very easily make eggs a regular part of your diet. And they also taste great and go with almost any food.

In a nutshell, eating healthy always comes down to personal preference. And this depends on what works best for you and your body. Do not shy away from experimenting with a few different healthy alternatives, make your choice to be healthier and it will be a wise one!


Thank you.