Is it possible for someone to be poor but cook nutritional food on a budget?

Many people on Quora complain that healthy food is too expensive, using it as an excuse for consuming junk food. However, the truth is, if you shop wisely, even those on a tight budget can afford to eat nutritious meals. This article will explore some economical and nutritious food choices that anyone can incorporate into their diet.

What to Look for: Fatty Seeds, Oats, and More

Vitamins and minerals are crucial for good health, but they don't necessarily come with a hefty price tag. Here are some affordable options:

Fatty Seeds

Fatty seeds like flaxseeds, pumpkin seeds, sunflower seeds, and sesame seeds can be a wonderful source of minerals, with just 10-20 grams providing more than half of your daily needs. Flaxseeds are excellent for omega-3 fatty acids, which are vital for survival. Seeds also contain high-quality protein, making them a valuable addition to any diet.

Plain Oats

Oats are among the cheapest and most nutritious grains, even beating instant oats. You can create a healthy and affordable breakfast by mixing them with fatty seeds, cocoa powder, cinnamon, and yogurt. In my country, this simple breakfast costs about 0.25 and provides half of your daily vitamins and minerals.

Buckwheat

Another nutritious grain option is buckwheat, which contains complete protein and a large amount of magnesium. It is more nutritious than regular muscle meat and is three times cheaper.

Animal Offal

For those who enjoy meat, animal offal like liver is a very rich source of vitamins and minerals. While it's best to eat in moderation due to the high retinol content, it is significantly cheaper and more nutritious than regular muscle meat. So, enjoy liver and other offal items like hearts and spleens a few times a week.

Legumes

Legumes, such as beans, lentils, and chickpeas, are incredibly versatile and cheap. They contain all essential vitamins and minerals, along with complex carbohydrates and high-quality protein, some of which are complete proteins like animal meat. They are also an excellent source of starch, making them a great option for low-budget diets.

Cruciferous Vegetables

Cruciferous vegetables like cabbage, broccoli, kale, and spinach are incredibly rich in vitamins A, C, K, and potassium. Even cheaper vegetables are still good for you, so don't pass them by.

Eggs

Eggs are a healthy and balanced food, containing most of the vitamins and minerals you need. To get additional calcium, grind eggshells in a coffee grinder and consume them. Eggshells are approximately 97% calcium carbonate and contain magnesium and potassium.

Fish

Fish are rich in healthy omega-3 fatty acids, but they can be expensive. Sardines and sprats are cheaper alternatives yet still rich in omega-3, EPA/DHA, and other vitamins and minerals. Herrings are also a great choice. If you can't eat fish every day, aim for 100-200 grams once a week.

Herbs and Nutritional Yeasts

Herbs like oregano, basil, thyme, and rosemary are a natural boost to your meals, containing high scores in the ORAC list, which measures antioxidant capacity. Nutritional yeasts are excellent sources of B-complex vitamins and zinc.

Conclusion

By incorporating these affordable and nutritious ingredients into your diet, anyone can enjoy a balanced and healthy meal, regardless of their financial situation. Whether you're shopping at Aldi, Wal-Mart, or a local grocery store, choosing the right foods can significantly impact your health and well-being.