Diet savings

Health 2023
Diet savings
Diet savings
Anonim

The opinion that a he althy diet is an expensive pleasure is deeply mistaken. He althy food is simple natural food, and therefore inexpensive. If you also reduce portions, then the grocery basket will be quite affordable.

dietary savings

The opinion that a he althy diet is an expensive pleasure is deeply mistaken. He althy food is simple, natural food, and therefore inexpensive. If you also reduce portions, then the grocery basket will be quite affordable

He althy eating is a diet that is balanced in terms of carbohydrate-protein-fat ratio, contains enough vitamins and minerals, using only natural products. In the daily diet of a person, depending on his individual characteristics, carbohydrates should account for 50-70%, proteins - 30-40% and 5-10% - fats.

BASE OF THE PYRAMID

Approximately 15 years ago, American nutritionists created a food pyramid: the products in it are arranged from the bottom to the top as their usefulness decreases. Such a pyramid clearly demonstrates that a he althy diet is available to everyone. The main group of products is the cheapest: these are grains, vegetables and fruits, it is from them that the body should get those very 50-70% of carbohydrates. Moreover, these carbohydrates have a low glycemic index. They are broken down in the body for a long time, maintaining normal blood sugar levels, and also, due to the content of dietary fiber, ensure the good functioning of the digestive tract. Daily diet should include one or two cereal (70 g serving) and vegetable (150 g serving) dishes, a few slices of wholemeal bread, three to five servings of fruit (serving - one medium-sized fruit or a glass of berries).

Porridge is still the best breakfast: oatmeal, buckwheat, corn. Vegetables (in the form of salads, vegetable stew, vegetable cutlets and pancakes) - for lunch and dinner. There are hundreds of options for dishes from cereals and vegetables and their combinations. The widespread assertion that vegetables and fruits significantly increase the cost of food has no basis. First, recently nutritionists have been strongly recommending reducing the proportion of fruits in the diet (they contain too much sugar), while increasing the proportion of vegetables. Secondly, local apples, plums, cucumbers, zucchini, cabbage, carrots, beets, greens contain significantly more vitamins and microelements than exotic fruits and vegetables brought from afar.

WHAT YOU CAN SAVE ON

1. Refuse ready-made breakfasts, muesli, cereals. They contain a lot of sugar and often - artificial additives. If you add fresh berries, fruits and a spoonful of honey to herculean flakes soaked in water or milk, you get a tasty, he althy and inexpensive dish.

2. Fitness bread, which costs at least three times as much as plain rye or bran bread, is basically the same as regular bread, only with the addition of dried fruits, seeds and nuts.

3. In winter, sauerkraut should be on the table every day - the champion in vitamin content.

4. Choose local fruits and vegetables - they are he althier and cheaper.

5. In late autumn and winter, buy frozen vegetables. Modern freezing technology is such that they retain most of the vitamins and minerals.

WHAT NOT TO SAVE ON

Brown rice is more expensive than polished rice, but much he althier.

DAIRY The simpler the dairy product, the better. The most useful are natural low-fat products without flavorings and fillers: milk, sour-milk products - kefir, yogurt, fermented baked milk, cottage cheese, sour cream, cheese, which maintain a stable composition of the intestinal microflora, which, in turn, supports immunity and has a beneficial effect on fat and carbohydrate exchange. But all kinds of cottage cheese, pasta, cheese, yoghurt products, creamy puddings, and ice cream should rather be classified as "desserts". Their place is at the top of the pyramid, where foods are located that should be consumed as little as possible. As for cheese, it is a concentrated high-calorie product, and you should not abuse it. It is enough to eat 30-50 g 3-4 times a week. Thus, the most affordable products are recommended for daily consumption.

WHAT YOU CAN SAVE ON

1. Buy pasteurized milk with a fat content of 1.5-2.5% in soft bags or cartons with a shelf life of no more than seven days. This milk can be boiled and stored in the refrigerator. It is cheaper than sterilized milk with a six-month shelf life, which with a big stretch can be called natural milk.

2. Give preference to the most common kefir, yogurt and fermented baked milk, also with a short shelf life. Avoid drinking yogurt. In terms of nutritional value, they are inferior to ordinary kefir. They are high in sugar and some contain artificial additives.

3. Macaroni and cheese is an independent dish, not a side dish. It is combined with vegetables, but the meat will be superfluous.

WHAT NOT TO SAVE ON

1. Cheese should be treated the way it is treated in France. This is a delicacy. Taste different types of cheese. A few slices of mid-priced cheese is quite possible to afford 3-4 times a week.

2. Don't buy dairy products containing herbal supplements, even though they are cheaper.

PROTEIN PRODUCTS This group includes the most expensive products: meat, fish, seafood, poultry, eggs, nuts and legumes. However, if you follow the principles of a he althy diet, this item of expenditure can be optimized. First, each of these products does not have to be consumed daily. One serving of meat and one or two servings of poultry, fish and seafood per week is enough. In general, it is worth striving to exclude red meat from the diet in favor of fish and seafood. Considering that a portion of meat, poultry and fish should weigh 70-100 g, it is clear that this food item will not be too ruinous. As for eggs, nutritionists recommend eating 3-5 eggs per week.

WHAT YOU CAN SAVE ON WITH HEALTH BENEFIT

1. Replace a meat or fish dish with a dish of beans, peas or lentils 1-2 times a week.

2. Buy raw shrimp and cook them yourself.

3. Replace red meat with chicken, it's he althier and cheaper.

4. Minimize or eliminate sausages and other processed meats. In addition to meat, they contain vegetable protein, starch, fats and artificial additives; these products are leaders in cholesterol content. Moreover, a decent boiled sausage costs at least 250 rubles, and a dietary chicken fillet, for example, costs from 130 to 160 rubles. per kilo.

5. Buy cod, hake, pike perch, herring - in terms of protein content, they are not inferior to more expensive fish.

WHAT NOT TO SAVE ON

1. Choose chilled domestic meat and boneless poultry.

2. Buy poultry fillets, not chicken legs, which are high in fat.

3. At least twice a month, cook red fish - it contains valuable omega-3 fatty acids. A 100 g serving is enough.

4. Refuse fish semi-finished products, including crab sticks. They have a lot of fillers and additives, and they are more expensive than natural fish and seafood.

FATS Oils (vegetable and butter) are also classified as expensive products. However, they are located on the penultimate step of the pyramid, which means they are recommended in small quantities. Vegetable oil must be included in the diet daily. It is best to season salads with it - one or two tablespoons is enough. So it is quite possible to afford the most useful olive oil. The use of butter without harm to he alth can be minimized: the body already receives animal fats from meat and dairy products.

WHAT YOU CAN SAVE ON WITH HEALTH BENEFIT

1. Keep fried foods to a minimum in your diet. When vegetable oil is heated, carcinogens are formed in it. Boil or grill meat, fish and poultry.

WHAT NOT TO SAVE ON

1. Use a good extra virgin olive oil for dressing salads. One spoon of this oil will bring more benefits than any other vegetable oil consumed without measure.

2. Buy natural butter. Read the labels carefully: it should not contain herbal additives. The only ingredient in butter is cream, at least 82%.

3. Fry only in olive oil or, more rarely, in lard. When heated, these products do not form carcinogens.

4. Use the oil once.

5. Buy a good frying pan with a coating that allows you to use no fat at all or use it as little as possible (less than 1 teaspoon).

ORGANICALLY PURE We deliberately left out the topic of organic products - environmentally friendly, produced without the use of chemicals. All labeled organic products are imported from reputable producers. Naturally, they are much more expensive than conventional similar products. But in order to be called organic food, products must be certified in accordance with international standards, which we do not have in our country. Experts say that it is possible to find organic and inexpensive products in ordinary stores.

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