A study conducted by researchers at the University of Bergen in Norway found that a balanced and nutritious diet, rich in healthy fats, lean proteins, and fiber-packed plant-based foods, could extend life expectancy by up to 10 years. In light of this, many are seeking cost-effective, nutritious foods that can contribute to weight loss and overall health maintenance. The Telegraph newspaper in the UK has compiled a list of affordable food suggestions that promote good health, all of which can be easily found at most supermarkets. Here are some of the top options:
1. Canned Tuna
Canned tuna is a great source of protein, providing about 25 grams per can, along with important vitamins and minerals such as Vitamin B, Vitamin D, calcium, and magnesium. It's a cost-effective and versatile option for a healthy diet. You can use canned tuna to make a nutritious salad by mixing it with lettuce, cooked green beans, chopped tomatoes, boiled egg slices, and olives. To enhance the flavor, add a drizzle of olive oil and white vinegar.
2. Nuts
A small handful of nuts (about 25 grams) provides around 3.1 grams of fiber, 5 grams of protein, and a variety of essential nutrients, including Vitamin E, magnesium, potassium, and selenium. They are also an excellent source of healthy fats. For a heart-healthy snack, pair nuts with a square of dark chocolate for a boost of antioxidants. You can also sprinkle chopped nuts on top of yogurt in the morning for a delicious and nutritious breakfast.
3. Yogurt
Yogurt is a great source of protein, calcium, and phosphorus, as well as beneficial live bacteria for gut health. A 100-gram serving of yogurt contains about 5.4 grams of protein and essential vitamins like B12 and B2. It can be used as a flavorful addition to soups, curries, or dishes, and is a healthier alternative to mayonnaise in sandwich fillings. Yogurt also makes a fantastic addition to salad dressings, adding a creamy texture without the extra calories of traditional dressings.
These healthy, budget-friendly foods not only provide essential nutrients for overall health but are also versatile enough to be used in a wide variety of meals, making it easy to maintain a nutritious diet on a budget. By incorporating more of these foods into your meals, you can support your long-term health goals while keeping costs low.
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