The six unmissable tips from chefs to start eating healthy and cheap

Six tips from chefs to eat healthy and cheap – Wellness

eat healthier It doesn’t have to mean buying the most expensive products or the most luxurious ingredients.. Wherever you live or shop you can find Simple, nutritious options that will keep your meals interesting and your wallet full.

In general, there is a tendency to believe that eating healthy comes with a lot of complications, as well as spending a lot of money. However, this is not necessarily true. to exist mechanisms that we can apply in a simple and economical way to start implementing a much healthier daily diet and therefore, beneficial for the body.

In dialogue with the American magazine News week, the chefs gave advice on like having a healthy and balanced diet without spending a fortune on food.

Preparing meals ahead of time is especially helpful if your work or other commitments make it difficult for you to cook dinner from scratch every day and resist the temptation of unhealthy takeaway food (Getty Images)

1. Prepare your meals

Bailey Cohen, said a personal chef based in Washington, DC A great way to stay healthy on a budget is to prepare meals in advance.

Cook the dishes in batches and store the extra portions in the refrigerator or freezer save time and money, as well as reduce waste.

Prepare meals in advance it’s especially useful if your work or other commitments make it difficult for you to make dinner from scratch every day and resist the temptation of unhealthy takeaways.

2. Keep the pantry well stocked

How many times have you been thrilled to try a new recipe or healthy food trend, only to realize you were missing a key ingredient?

“Making sure the pantry is well stocked is key,” explained the personal chef. Jen Wanous. With many options for flavoring ingredients such as vinegars and spices, it will be easy to have a delicious variety.“.

The toppings and sauces are cheap Y They usually have a long shelf life.. Once stocked up, the goal will be to prepare tasty and nutritious meals, rather than rushing to the supermarket after work to buy turmeric.

The more complicated a recipe is, the more likely it is to cost more (Getty Images)
The more complicated a recipe is, the more likely it is to cost more (Getty Images)

3. Keep the recipes simple

Even with a well-stocked pantry, professionals advise keep it simple. The more complicated a recipe, the more likely it is to cost more. Plus, who has time to spend hours cooking every night?

“Excellent advice is stay away from a long list of ingredients, “ She said Cohen a News week . “How many the longer the list, generally the worse for the cook. Be sure to check the ingredients list and also avoid anything with partially or fully hydrogenated oils.“. Instead of canola or peanut oil, you can try the olive or coconut oils.

4. Look for long-lasting products

Keep your closets filled with long-lasting products, such as dry pasta, rice, beans and legumes is key: they are cheap and can save a meal.

“Beans and lentils They are excellent sources of protein. observed Faded, who works in New York City. “A lentil salad could be your nutritious lunch for a week. With a little goat cheese and a balsamic dressing, that’s enough. “

It was found that Legumes such as peas, beans, and lentils have various health benefits. A 2019 study published in the journal Advances in Nutrition found that people who consumed the highest rates of legumes had the lowest rates of cardiovascular disease, coronary heart disease, and hypertension than those with the lowest intakes.

Many legumes can be purchased canned or, even cheaper, dried and in bulk. “If you choose to buy canned bulk rather than bulk, check the ingredient list for any unnecessary extra items. For example, almond butter should contain almonds, not almonds, sugar and hydrogenated oil,” Cohen said.

Some processed foods contain high levels of hydrogenated oil, cottonseed oil, or high fructose corn syrup, substances both chefs recommend avoiding (Christin Klose)
Some processed foods contain high levels of hydrogenated oil, cottonseed oil, or high fructose corn syrup, substances both chefs recommend avoiding (Christin Klose)

5. Eliminate processed foods

Faded recommended eliminate processed foods especially meat products such as sausages, hams and hamburgers. This will make your diet “less expensive and much better for your body,” she said.

Many health agencies recommend Limit your consumption of processed meat, which can be high in salt and fat. A 2015 study conducted by The World Health Organization’s International Cancer Research Agency has found that eating 50g of processed meat per day increases a person’s chances of developing colorectal cancer.

“If you eat meat, buying a small serving of the best quality meat you can find will ensure you are doing good for the planet, your body and your wallet,” added Wanous.

Some processed foods contain high levels of hydrogenated oil, cottonseed oil, or high fructose corn syrup, substances that both chefs advised avoiding. “These ingredients are terrible for your body. Taking a quick look at the ingredients will point you in the right direction, ”Cohen said.

Another way to avoid unhealthy oils and save money is make salad dressings with what’s in the pantry, instead of buying them in a store. Wanous said: “In a jar, add a third of a cup of vinegar, any kind, two thirds of a cup of oil, two teaspoons of maple syrup, two teaspoons of mustard, salt and pepper. It’s ready. “

For a healthy and balanced diet, a person should eat a lot
For a healthy and balanced diet, a person should eat lots of “colorful plant-based foods,” according to Cohen (Christin Klose)

6. Focus on local products

For a healthy and balanced diet, a person you should eat a lot of “colorful plant-based foods”according to Cohen. Stay true to the products section“He added.” It’s important eat a variety of colors for vitamins, minerals, and a host of health benefits, but this should be supplemented with lots of beans, grains, legumes, and plant-based proteins hearty like tofu, falafel, lentil soup, etc. Don’t forget the green leafy vegetables.

Faded also recommended buy your products locally. Stick to any local produce you can find. Local farmers’ stalls and markets have great deals“.

Fresh produce doesn’t have to be expensive. Lidia Beiler, a food blogger better known as Thrifty frugal mother, advises buy loose fruit and vegetables and when they are in season. He also suggests exploring the frozen food department for even better deals on fruit and vegetables.

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