1. Yogurt
and Cottage Cheese
I’ve grouped these two
together because they are both cheap, delicious, and convenient dairy sources of
complete protein, calcium, and vitamin D. Yogurt can also be a great source of
live healthy bacteria cultures that can improve digestive health. It’s a cheap,
convenient, and delicious snack whether you are on the go, at the office, or
even to enjoy slowly with nuts, fruit, or flaxseed toppings. Cottage cheese can
be purchased in large containers pretty cheaply, there are plenty of competing
brands, and there are low-fat or fat free options. Buy in bulk for extra
savings or buy small containers to eat high quality protein on the go. With
these two excellent options, you might want to bring a cooler with you on the
go or invest in that mini fridge for your office.
2. Red Grapes
Grapes
are excellent and affordable sources of fiber, water, anthocyanins, flavenoids,
and the powerful antioxidant resveratrol. Green grapes are not a source of
resveratrol so I would try to eat more purple grapes than green. This is the
same reason why red wine is touted as such a health tonic and white wine isn’t.
Trust me when I recommend that you get your resveratrol from purple grapes, and
raisins if necessary, and not from copious amounts of red wine. The former has
plenty of other nutrients and health benefits while the latter’s high alcohol
content will pretty much cancel out any real benefits gained. Also, I’d
recommend sticking with purple grapes and raisins and avoiding the resveratrol
and grapeseed extract dietary supplements until more studies are done to
determine if they are worthwhile or not. If necessary, bring a box or two of
raisins with you on the go for a light and healthy snack.
3. Chick
Peas and Hummus
Chick peas, the main
ingredient in hummus, are very cheap to purchase by the can and provide
excellent sources of healthy fats, fiber, and protein for your diet. You can
also add chick peas to salads to make them more filling and flavorful. One of
the best things about chick peas is that you can just eat or prepare them right
out of the container, no preparation required! Convenient, delicious, and
nutritious indeed. Hummus, a product of mostly chickpeas, is slightly more
expensive to purchase but even more convenient for eating with vegetables and
whole grain breads or crackers. You can also make your own hummus very cheaply
and easily, there are recipes for homemade hummus later in this book.
4. Carrots
Carrots
are very cheap, low in calories, and packed with important nutrients. Carrots
have a very high concentration of beta carotene, an antioxidant that is crucial
for eye health. They also include high fiber content and many other
micronutrients for overall health. Add them to all kinds of soups and salads,
steam them, or just munch on them raw. Sorry but carrot cake doesn’t count!
5. Sweet
Potatoes
Sweet potatoes are an
excellent form of slow-digesting, complex carbohydrates. Sweet potatoes do not
spike your blood sugar like their more common counterpart and are an excellent
carbohydrate source for anyone trying to lose bodyfat. They also include many
other micronutrients and even antioxidants. They are very cheap to buy and an
easy addition to any lunch or dinner. If you are aggressively trying to lose
weight, limit yourself to one sweet potato at or after dinner at the most due
to its high (but healthy) carbohydrate content.
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Frugal Fitness World Wide Wellness
Affordable Workouts & Nutrition For Any Budget
