Don’t forget the variety of products
For some, it seems that “bad” products should be thrown out of the diet, for others – it’s worth giving up animal products, and still others admire diet fads. So, what are the principles of a healthy diet, which you can live frugally? Doctor nutritionist E. Gavelienė explains: “There are three main principles of healthy nutrition: variety, balance and moderation. In order to be called a healthy diet, it must contain enough protein, fat, carbohydrates, vitamins, fiber and other biologically active substances. fruit- fruits, cereals, potatoes, meat, fish, eggs, dairy products, beans, nuts, seeds and fats.
Photo by Rimi/Dietologist E.Gavelienė.
We can start the day with buckwheat, whole wheat, barley, pearl barley or brown rice porridge – we cook something different every morning. A cheap cereal, brown rice is cheaper than white rice, but it contains more fiber and some vitamins and trace elements, which are almost absent in white rice. Dairy products, such as cottage cheese and kefir, are also a good way to get the right amount of protein and trace elements – calcium, phosphorus, as well as lactic acid bacteria, which are necessary for the functioning of the intestines and all humans. body.
Let’s shop wisely – let’s look for healthier alternatives to regular products. “Legumes are a more useful alternative to eggs and meat, and beans, peas, lentils, soy, beans are excellent sources of protein. It is good to eat vegetarian food only one or two days a week, that is, not including meat in your diet. This will not only allow you to consume the right amount of protein, but you will also get more fiber, which will improve the function of the digestive tract. Instead of meat steak, prepare bean soup or vegetarian pilaf and you will discover a new good taste”, he said E. Gavelienė, doctor and nutritionist.
Seasonal vegetables – and cheaper and tastieroh
According to the recommendations of the World Health Organization (WHO), adults should consume 5 fruits or vegetables per day – a total of 400 grams. Meanwhile, the Lithuanian population only consumes about 260 g of fruits and vegetables per day on average. Several times a day, that is the right amount of vegetables and fruits, consumed by more than 3%. of the country’s population.
“When choosing fruits and vegetables, it is important to observe the season. In winter, we eat fermented vegetables more often, many of us, instead of buying imported tomatoes, choose carrots, beets, radishes, turnips, the price is lower and the nutritional value is high. “Well, in spring and summer, let’s eat fresh vegetables, berries and fruits, grown only in Lithuania. In winter, they are cheaper, so they should be frozen in order to save money,” said the nutritionist.
Let’s have a healthy snack
If we want to have a balanced diet, we should regularly consume healthy fats from vegetable oils, nuts and seeds. Nutritionist Dr. E. Gavelienė advises: “Although nuts are a bit expensive, you can probably add some sunflower, flax or sesame seeds to a carrot or beetroot salad.” Nuts can help reduce the number of unhealthy snacks you eat every day, so it’s worth investing in. The recommended amount of nuts and seeds per day is about 20-30 grams.
If you still think that eating healthy is expensive, healthy eating consultant Rimi advises you to spend money on various unhealthy and cheap snacks – cookies, sweets, juice, lemonade, crisps: . If you stop buying unhealthy snacks, you will definitely have money for extra virgin olive oil, some nuts or fresh fish. A healthy diet is an investment in health, and there is nothing more valuable in the world.”
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Photo of Rimi/Ijo growing in a vertical bed