Money Is Tight, But You Still Want To Eat Right-Healthy living Part 2

Healthy eating means choosing a variety of foods from the basic food groups: meat and meat substitutes; dairy; fruits and vegetables; grains, such as breads and pasta; and a limited amount of fats and sweets. Healthy eating on a budget is all about being creative with the money you do have. Make healthier food choices by learning about your guideline daily amounts and getting the right balance.

As most of the vitamins and minerals can be found in vegetables and fruits, we are highly recommended to eat at least 5 different vegetables and fruits per day to make up about a third of our daily diet.

Studies have found that eating greater quantities of fruits and vegetables could lead to estimated reductions of up to 20% in overall deaths from chronic diseases such as coronary heart disease, stroke and some cancers.

If you are on a very tight budget, learn to can or otherwise preserve these fruits and vegetables so you can have them all year round, as fresh fruits and vegetables are more expensive.

Bread, rice, potatoes, pasta and other starchy foods provide energy and dietary fibre along with vitamins, minerals and small amounts of protein. So it’s important to eat them at each meal to make up another third of diet.

Milk and dairy foods contain protein, some vitamins, calcium and phosphoruswhich is necessary for strong bones and teeth. But high in saturated fat content, they should be eaten in moderation.

Meat, fish, eggs and beans includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair. But limit your consumption of red meat to no more than 500g a week as they have been linked to certain forms of cancer.

Besides the foods, water is essential for the body’s growth and maintenance, as it’s involved in a number of processes. So drink six to eight medium glasses of fluid daily is necessary. Beverages such as tea, coffee and fruit juices count towards fluid intake, and may bring with them other nutrients or benefits.

Healthy eating plans are all about eating balanced diets that are high in nutrients, low in fat, and that contain the appropriate servings from each of the five food groups we listed above. Even money is tight, but we still want to eat right.

Haiyan Lai-Heskin has been a nurse for 17 years. She has been writing Health, Wellness and Fitness articles for many years. Her website Healthy Living Tips has varieties of health related articles advocate people to have a healthy lifestyle. Try the part of Hollywood’s Hottest Diets to help your weight loss and exercise program.