6 tips for eating healthy without spending a lot

A balanced diet, rich in vitamins, minerals and fiber, can help prevent a series of chronic diseases, such as obesity, diabetes and heart problems. Furthermore, a healthy diet strengthens the immune system, improves body function and contributes to maintaining a healthy weight.

However, it is not necessary to spend a lot of money to have a balanced and nutritious diet. So, below, check out some tips!

1. Prepare meals at home

Eating out can be expensive and is not always the healthiest option. When preparing meals at home, you have complete control over the ingredients used and can choose healthier and more economical options. Furthermore, prepare meals in large quantities and freezing individual portions can help save time and money in the long run.

“We recommend that the food be placed on a plate so that you are aware of the real quantity of each item”, says nutritionist Camila Buitoni. This way, you can also avoid wasting food.

2. Plan meals

Before you go shopping for food, plan your meals for the week. This helps to avoid waste and impulsive purchases. To do this, make a list of the ingredients needed for the recipes and only buy what you really need, avoiding unnecessary expenses.

3. Prioritize fresh and seasonal foods

At the market or fair, choose to buy fresh, seasonal foods, as they are generally cheaper and offer better nutritional quality. Fruits, vegetables and greens in natura they are rich sources of vitamins, minerals and fiber, in addition to being versatile in cooking.

The World Health Organization (WHO), for example, recommends the daily consumption of at least 400 g of fruits, vegetables and greens for the body to absorb all the nutrients it needs.

4. Use leftovers

Try not to waste food. To do this, use leftover meals to create delicious dishes, such as soups, salads or omelets. Additionally, use vegetable peels and stems in preparations such as broths and juices, ensuring maximum nutritional utilization
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5. Choose basic foods

It is not necessary to buy expensive foods to ensure good nutrition. The basics, for example, can provide many of the nutrients we need on a daily basis. Rice, beans, whole-grain pasta, legumes and eggs are economical and nutritious options.

6. Avoid processed and industrialized foods

Generally, industrialized products They tend to be more expensive and less nutritious than fresh and natural foods, in addition to being harmful to health if consumed in excess. Therefore, reduce your intake of processed foods, such as soft drinks, snacks and ready-to-eat foods, and give preference to homemade options.

“There are several definitions for ultra-processed foods, but they are processed foods, rich in added sugars (such as high fructose corn syrup) or refined grains (for example, white flour or white rice), or chemical ingredients that enhance the flavor of in order to make them hyperpalatable. These foods often contain many ingredients that you wouldn’t recognize as foods, such as preservatives and other chemicals,” says endocrinologist Dr. Deborah Beranger.

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