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Five healthy foods that won’t blow your budget

Five healthy foods that won’t blow your budget

Many people will agree that finding food that is nutritious, great-tasting and affordable can be difficult. In fact, most of us think that it can be possible to obtain at least the first two of those goals, yet difficult to combine all three. Nevertheless, you should not think this goal hopeless; it is possible to find healthy, delicious recipes suitable to your budget. All you have to do is to be mindful when choosing what you eat. If your budget will allow, choosing organic meat and dairy will help to improve the nutritional profile of your meals. Below are some healthy foods that won’t break the bank.

1. White chili – This is a healthy and delicious meal that will suit any tight budget. Made with white beans and spices, a small amount of lean ground meat goes a long way. Make a delicious creamy base with yogurt and chicken broth.

2. Omelet – To get the most nutrition from this eggs choose those from free-range chickens. Made with loads of fresh, in-season vegetables, this can be a great way to get a delicious meal for not a lot of money.

3. Pork tenderloin – Cooking tenderloin is very cost-effective, yet can be very healthy. You should not be intimidated about the price of tenderloin because it will surely fits in your budget and at the same time ensures to be a healthy food.

4. Yogurt – Packed with healthy probiotics to support gut health, yogurt is also high in protein. Choose plain, whole mik organic yogurt to avoid added hormones, antibiotics, and other chemicals. A quick and delicious way to serve it is as a parfait with fresh fruit, nuts or granola.

5. Broccoli – Rich in phytonutrients and fiber this is a versatile vegetable to include in your diet. It can be eaten raw, cooked, steamed, in soups, casseroles, side dishes and more. While it does have a distinctive flavor, you can also use broccoli when juicing.

Eating healthy foods need not be expensive because you can find foods that are affordable and healthy. On the other hand, while looking for affordable foods you should make sure not to compromise on the quality of your foods. Indeed, eating healthy foods on budget means selecting the foods that are full of nutrients but are affordable. Low budget meals include grains, beans, vegetables and fruits. They are not only easy to prepare and affordable but also highly nutritious. Smart planning, creativity, and resourcefulness in shopping for foods and preparing foods can help you create delicious, healthy meals.
Source: grains and more

 

 

11 Foods for Healthy Bones

Build a strong structure
When it comes to building strong bones, there are two key nutrients: calcium and vitamin D. Calcium supports your bones and teeth structure, while vitamin D improves calcium absorption and bone growth.

These nutrients are important early in life, but they may also help as you age. If you develop osteoporosis, a disease characterized by brittle and breaking bones, getting plenty of calcium and vitamin D may slow the disease and prevent fractures.

Adults up to age 50 should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D a day. Adults over 50 should get 1,200 milligrams of calcium and 400 to 600 IU of vitamin D. Get these nutrients by trying these 11 foods for healthy bones.

Yogurt
Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D.

One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day. And though we love the protein-packed Greek yogurts, these varieties tend to contain less calcium and little, if any, vitamin D

Milk
There’s a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits.

Can’t get three glasses a day? Try blending milk into a smoothie or sauce.

Cheese
Just because cheese is full of calcium doesn’t mean you need to eat it in excess (packing on the pounds won’t help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation.

Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs.

Sardines
These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Though they may look a bit odd, they have a savory taste that can be delicious in pastas and salads.

Eggs
Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.

Salmon
Salmon is known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for your heart and your bones.

Spinach
Don’t eat dairy products? Spinach will be your new favorite way to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.

Fortified cereal
Certain cereals—like Kashi U Black Currants and Walnuts, Total Whole Grain, and Wheaties—contain up to 25% of your daily vitamin D. When you don’t have time to cook salmon or get out in the sun, cereals can be a tasty way to get your vitamin D.

Tuna
Tuna, another fatty fish, is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of the sunshine vitamin. Try these low-cal Tuna-Melt Tacos as a way to sneak in vitamin D and calcium.

Collard greens
Like spinach, this leafy green often enjoyed south of the Mason-Dixon line is full of calcium. One cup of cooked collards contains more than 25% of your daily calcium. Plus you can easily sneak it into your favorite foods, like this über-healthy frittata.

Orange juice
A glass of fresh-squeezed OJ doesn’t have calcium or vitamin D, but it’s often fortified to contain these nutrients. Try Tropicana’s Calcium + Vitamin D to get a boost of these essentials.

Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption, so you may be more likely to get the benefits of this fortified drink.

Source: health

Is your yogurt actually healthy?

If there’s ever news in the yogurt world, this is it: Whole Foods Market plans to stop selling Chobani Greek yogurt in 2014 because the product contains genetically modified organisms (GMOs).

GMOs are a result of a crop’s DNA being altered by scientists to protect it from various environmental threats, according to the National Institutes of Health. They get a bad rap because these combinations of genes can’t occur in nature, and they contain compounds not yet tested for human consumption

While Chobani markets its products as containing only natural ingredients, the company’s use of milk comes from dairy cows fed GMO animal feed.

Whole Foods says they’re making way for more exclusive, local brands, especially those that are organic, according to the announcement.

It’s difficult to say definitively that you should avoid GMOs, Alan Aragon, Men’s Health’s nutrition advisor, said. There is some research that demonstrates their downsides, though: The latest animal studies indicate that genetically modified foods have toxic effects on the digestive and reproductive systems.

They have also been linked to many food allergies, according to the University of Medical Sciences in Poland. However, “for anything to be reasonably deemed dangerous, you’d need abundant and consistent evidence in both animal and human trials,” Aragon said. “In this case, the findings just aren’t there.”

If you want to avoid them, you’re likely safe with organic products—which are not allowed to contain GMOs. But when it comes to your yogurt, stick with your Chobani if you like it, Aragon said. If you want to try something GMO-free, go for it, he adds. Brown Cow Greek Yogurt and Straus Organic Yogurts are both organic and non-GMO verified.

Source: Topix