Budget-Friendly Foods & Bites #BeingWell

So our former discussion has led us to discover ways to eat healthily whilst also being easier on your pocket. With today’s day and age, our expenditures are skyrocketing. Whereas one recurring thought often occupies my mind – when is our earning going to match the speed of inflation? And hence, I have come to the solution of being mindful of my spending and choosing to say ‘NO’ when it comes to impulsive buying. Of course, we all have our moments where we tell ourselves oh I can do with another new dress for a potential upcoming event (which in most cases is non-existent).

So stick & around scroll below to see some tips on eating healthy on a budget.

1. Fruits & vegetables (we all love ‘em greens)

Buying fresh fruits and vegetables is less expensive and healthier than buying pre-cut, bagged, and canned produce. Fruits have natural sugar that gives you longer-lasting energy than the refined sugars in snack foods. The fruit is also a great source of fiber – for those who suffer from constipation issues especially.

Incorporating more fruits and vegetables into your diet can be challenging, but on the contrary, it helps you understand your weaker points. For example, I have a serious weakness for desserts i.e. pancakes & waffles and I try to use this craving to my advantage. So I would start with consuming a whole bunch of greens with my regular chickpeas, lentils or beans salad and leave the dessert as a last resort. To my surprise, I don’t feel like having the dessert by the end since I feel so much fuller on the existing food on my platter – and trust me, there are times when I just SKIP it!

2. Whole Grains

If you want to eat healthily and lose weight, work more whole into your diet, it is also studied that eating whole grains can lower your risk of heart disease.

These small changes don’t have to cost you any extra money. Moreover, when you eat less, you save more money on groceries too, so voila!

So if you’ve been consuming white flour bread, simply switch to whole grain breads. Eat a lot of white rice? Switch to brown rice. You can easily make these changes, and they won’t cost you a lot.

However, I find that local stores and health food stores in Karachi at least are overcharging their customers since it caters to a niche group. However, I feel that it’s unfair on those willing to allow themselves to switch to healthier options. So I’ve come to a resort that DIY is the best solution you have my friend, so for the love of your gut, go the extra mile and make it yourself.

3. Proteins ftw!

Steaks and crispy chicken fillets are delicious, but pricey, and loaded with saturated fats which can later contribute to health concerns. Protein is essential - Adult men need 55 grams of protein per day, while adult women need 46 grams. Intake of protein is also quite cost-effective since one egg contains 6 grams of protein, 3.5-ounce piece of chicken has more than 30 grams of protein and one cup of cooked lentils gives you 18 grams of protein.

Below I’m also listing a few protein sources which you can choose to your liking:

1 cup of milk: 8 grams of protein 1 cup of dried beans: 16 grams of protein 2 tablespoons of peanut butter: 8 grams of protein 2 slices of whole-grain bread: 8 grams of protein 1 ounce of walnuts: 4 grams of protein 1/2 cup of cottage cheese: 16 grams of protein 5 ounces of Greek yogurt: 15 grams of protein

4. Let us discuss the horrors of consuming dairy, especially for PCOs patients

So a person like me practically lives on dairy has had a tremendous amount of struggle with keeping away from dairy. Because of HEY! I love milk and stuff I can make with it. Since dairy is a major source of calcium, but many dairy products, like cheese, have a high-fat content.

However, I’ve also recently learned the brilliance of plant-based milk – I mean we’re unaware of so much knowledge that exists in the world and still remains confused with whether to consume cow milk or not. Well, the reason why it isn’t recommended for PCOS patients is that it contains hormones that can lead to an inflation in hormone levels – again creating a mess within your system.

*Source from Very Well Health: The report showed evidence that milk, in particular, nonfat milk, can contribute to increased androgen and insulin levels. For these reasons, it may be advisable for women with PCOS to limit their dairy intake coming from yogurt or milk.

So SWITCHING TO plant-based milk options seems like a blessing to those who suffer from syndromes like PCOS or even lactose-intolerant. There are so many options such as oat, almond, soy, coconut and hemp milk (and many more). Also, if you find it hard to embrace these you can always consume it with your cereal or blend it with smoothie ingredients to your liking.

It can be difficult to eat healthily all the time, I mean we sure can stick to a plan for two weeks or so but relapse is quite often predicted to happen. Also, completely shutting yourself out from the food you adore isn’t the right thing to do either or following a restrictive diet, which leads to binge-eating. Almost everyone wants some pizza or a burger once in a while. However, we can always alternate it with healthier foods, wisely to live longer and stay healthier. It’s always best to approach those foods as treats, rather than nightly dinner options. Eating healthy doesn’t have to cost a fortune – so make a plan for yourself & live better.

Stay tuned for more to come, I’ll soon be sharing some recipes that are super pocket-friendly and also tried by myself. I'm not much of a kitchen person, I barely even knew how to chop salad into proper squares but I have learned over time and you will too, once you are willing to take up the initiative. #BeingWell