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H&R Moderators: VerbalTruist
(cheap) healthy food
- Thread starter SyR1S
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Changed
Bluelight Crew
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grains:
-quinoa (lunch, dinner)
-couscous (l,d)
-brown rice (l,d)
-old fashioned oats (breakfast)
buy in bulk. brown rice is about $4 for dozens of meals. oatmeal is $4 for a large tub... lasts more than a month.
vegetables:
-broccoli
-spinach
-sprouts
-potatoes
more expensive than grains, but if you eat the leafy greens, they contain high amounts of essential vitamins. potatoes I try to eat in moderation, but they provide hours of energy and they are cheap.
fruits:
-bananas
-grapefruit
-apples
bananas are a personally favorite because they are cheap. grapefruit is more expensive, but provides a lot of nutrients. apples are apples.
perhaps my favorite cheap, healthy food: beans
-lentils
-garbanzo
-kidney
-black beans
Canned beans stay "fresh" forever, and are cheap. I rinse out the juice that comes packed into the cans to reduce sodium intake.
Lentils rank up there with the best foods you can eat. They might not taste like anything, but you can get a bag for under a dollar, and that constitutes a good amount of meals. Lentils provide an amazing amount of protein too.
I don't really want to hear you say, "But I don't have time to cook ;(" 1. Cooking your own food costs less. 2. Cooking your own food is healthier. 3. Cooking is enjoyable. Hell, it takes seconds to throw quinoa or couscous in a bowl, cover with water, and pop in the microwave.
I'd also supplement with low fat yogurt (the Greek kind has 22g protein per serving, low carbs and sugar), eggs for protein, and 1% milk.
multi-vitamin and some flaxseed oil and you'll be fit in no time (and, most likely, spending less money than you do now).
-quinoa (lunch, dinner)
-couscous (l,d)
-brown rice (l,d)
-old fashioned oats (breakfast)
buy in bulk. brown rice is about $4 for dozens of meals. oatmeal is $4 for a large tub... lasts more than a month.
vegetables:
-broccoli
-spinach
-sprouts
-potatoes
more expensive than grains, but if you eat the leafy greens, they contain high amounts of essential vitamins. potatoes I try to eat in moderation, but they provide hours of energy and they are cheap.
fruits:
-bananas
-grapefruit
-apples
bananas are a personally favorite because they are cheap. grapefruit is more expensive, but provides a lot of nutrients. apples are apples.
perhaps my favorite cheap, healthy food: beans
-lentils
-garbanzo
-kidney
-black beans
Canned beans stay "fresh" forever, and are cheap. I rinse out the juice that comes packed into the cans to reduce sodium intake.
Lentils rank up there with the best foods you can eat. They might not taste like anything, but you can get a bag for under a dollar, and that constitutes a good amount of meals. Lentils provide an amazing amount of protein too.
I don't really want to hear you say, "But I don't have time to cook ;(" 1. Cooking your own food costs less. 2. Cooking your own food is healthier. 3. Cooking is enjoyable. Hell, it takes seconds to throw quinoa or couscous in a bowl, cover with water, and pop in the microwave.
I'd also supplement with low fat yogurt (the Greek kind has 22g protein per serving, low carbs and sugar), eggs for protein, and 1% milk.
multi-vitamin and some flaxseed oil and you'll be fit in no time (and, most likely, spending less money than you do now).
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thanks for the help, one question "quinoa" never heard of that before what is it exactly? And dont worry i enjoy cooking my own stuff, people who dont have time for cooking their food which is like the most important thing you could possibly do on your own time are not to smart in my opinion.
Besides, cooking food is like one of a stoners best possible activities!
(EDIT) I realize the irony of me having a huge run on sentence and then talking about being smart.
Besides, cooking food is like one of a stoners best possible activities!
(EDIT) I realize the irony of me having a huge run on sentence and then talking about being smart.
Last edited:
ebola?
Bluelight Crew
Quinoa is a grain with an indigenous history in Meso-America. It happens to have a very good amino-acid profile, and it can be substituted for rice in most applications.
Basing meals around dried legumes (that you've since cooked!
) is likely the best thing that you can do.
ebola
Basing meals around dried legumes (that you've since cooked!
) is likely the best thing that you can do.ebola
spinach (usually big bundles of baby spinach are $1.99ish)
squash
peppers
organic peanut butter + organic whole grain bread + organic (real fruit) jams
bulk quantities of cottage cheese
bulk greek yogurt (buying individual yogurts and cottage cheeses is way too expensive, in comparison)
organic raisins are always cheap (packed with electrolytes, antioxidants, and fiber. people really under appreciate the power of raisins!)
organic tofu
bananas
eggs (unfortunately, the cage free eggs are like 3x as much)
falafel mix (go even cheaper and grind your own chickpeas and spices)
bulk bags of beans
bulk rice
tuna fish
bulk grains - mix em together and make your own cereal
macro vegan boxes of noodles in my hood are like $5 and are 2 meals per box
everything i listed should be under $3, most things being around $2 (peanut butter will be around $5-6). the bulk items are more, but if you break it down to the per-serving rations, then its very cheap.
its really a battle of need vs want. luxury vs necessity.
heres the thing: if you dont have much money but want solid sources of calories that are also very healthy and offer a complete nutritional profile, all you need to do is see how many calories youre eating per meal. more specifically, note where the calories are coming from. too many coming from carbs? too many coming from fats? too much protein but not enough fruits, veggies, and fibers? then reduce where the majority is coming from, save it for the next meal, and replace with something more balanced. swap all beverages out for water, get those calories through oils and nuts and other hearty things. get the vitamins through fresh fruit, too much money is spent on beverages, water is just fine. eat heartier, calorie rich foods, and you wont need to eat as much per meal. for example, most people might scoff at a pb & j for dinner, but if youre using organic peanut butter, org bread, and org real fruit jams/preserves, youre getting a large dose of calories, proteins, vitamins, antioxidants, carbs, fiber, etc, for the cheap.
so a bad example would be bread with pasta and marinara sauce. youre overloading the carbs, likely not getting complete proteins, and lacking antioxidants and vitamins (most of the healthy stuff in the sauce was likely destroyed while cooking). i dont mean overloading the carbs as in its unhealthy, i mean it as in youre just eating too many calories from the same sort of caloric source, and its just a waste. its a luxury. its like pumping gas into a full tank. youd need to remove lots of those carbs and replace them with other sources of nutrition.
to better the above, half the amount of the pasta, save the bread for the next meal, throw in some chopped up fried eggs, and some fresh, uncooked peppers. sound bland and boring? throw on some fresh basil and parsley or oregano, and some fresh uncooked garlic. now youre packing it with nutrients and antioxidants (fresh spices are often rich in these things). still sound bland and boring? then youre too rich to care
another bad example would be eating a steak with mushrooms and asparagus. its highly unlikely youre a 300lb bodybuilder if youre scrounging for change, so you totally dont need to eat that much protein in one sitting (neither does the bodybuilder). its just a waste. cut the steak into 1/3 (and honestly, thats probably still slightly over what you need), add a few more cheap veggies, and add some fresh spices and whatnot. now youre one steak is 3 steaks, and you have dinner for 3 nights instead of 1. eat what your body needs, not what your body wants.
dont look at it as pleasure. look at it as fuel. worry about pleasure when you can afford it.
"he who enjoys food the most requires sauce the least!" - Stratigos Xenophon
squash
peppers
organic peanut butter + organic whole grain bread + organic (real fruit) jams
bulk quantities of cottage cheese
bulk greek yogurt (buying individual yogurts and cottage cheeses is way too expensive, in comparison)
organic raisins are always cheap (packed with electrolytes, antioxidants, and fiber. people really under appreciate the power of raisins!)
organic tofu
bananas
eggs (unfortunately, the cage free eggs are like 3x as much)
falafel mix (go even cheaper and grind your own chickpeas and spices)
bulk bags of beans
bulk rice
tuna fish
bulk grains - mix em together and make your own cereal
macro vegan boxes of noodles in my hood are like $5 and are 2 meals per box
everything i listed should be under $3, most things being around $2 (peanut butter will be around $5-6). the bulk items are more, but if you break it down to the per-serving rations, then its very cheap.
its really a battle of need vs want. luxury vs necessity.
heres the thing: if you dont have much money but want solid sources of calories that are also very healthy and offer a complete nutritional profile, all you need to do is see how many calories youre eating per meal. more specifically, note where the calories are coming from. too many coming from carbs? too many coming from fats? too much protein but not enough fruits, veggies, and fibers? then reduce where the majority is coming from, save it for the next meal, and replace with something more balanced. swap all beverages out for water, get those calories through oils and nuts and other hearty things. get the vitamins through fresh fruit, too much money is spent on beverages, water is just fine. eat heartier, calorie rich foods, and you wont need to eat as much per meal. for example, most people might scoff at a pb & j for dinner, but if youre using organic peanut butter, org bread, and org real fruit jams/preserves, youre getting a large dose of calories, proteins, vitamins, antioxidants, carbs, fiber, etc, for the cheap.
so a bad example would be bread with pasta and marinara sauce. youre overloading the carbs, likely not getting complete proteins, and lacking antioxidants and vitamins (most of the healthy stuff in the sauce was likely destroyed while cooking). i dont mean overloading the carbs as in its unhealthy, i mean it as in youre just eating too many calories from the same sort of caloric source, and its just a waste. its a luxury. its like pumping gas into a full tank. youd need to remove lots of those carbs and replace them with other sources of nutrition.
to better the above, half the amount of the pasta, save the bread for the next meal, throw in some chopped up fried eggs, and some fresh, uncooked peppers. sound bland and boring? throw on some fresh basil and parsley or oregano, and some fresh uncooked garlic. now youre packing it with nutrients and antioxidants (fresh spices are often rich in these things). still sound bland and boring? then youre too rich to care
another bad example would be eating a steak with mushrooms and asparagus. its highly unlikely youre a 300lb bodybuilder if youre scrounging for change, so you totally dont need to eat that much protein in one sitting (neither does the bodybuilder). its just a waste. cut the steak into 1/3 (and honestly, thats probably still slightly over what you need), add a few more cheap veggies, and add some fresh spices and whatnot. now youre one steak is 3 steaks, and you have dinner for 3 nights instead of 1. eat what your body needs, not what your body wants.
dont look at it as pleasure. look at it as fuel. worry about pleasure when you can afford it.
"he who enjoys food the most requires sauce the least!" - Stratigos Xenophon
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chopping my steaks is one thing i dont know if i can do (lol) but everything else is good info thx. I only get the thin steaks anyways the fry ones, their a lot cheaper also thin.
I don't spend all my money on drugs like someone in a similair thread so once in a while i like to treat myself, im still on a budget though of course.
I don't spend all my money on drugs like someone in a similair thread so once in a while i like to treat myself, im still on a budget though of course.
Quinoa is beyond healthy.. the stuff is a super food! Regarding proteins, amino acids, carbohydrates (etc.) it is apparently well rounded enough to provide a healthy meal in itself. Just don't be put off by its taste, if you try to cook it plain. For most people, flavourful quinoa is about adding a nice seasoning. If you're not inclined to experiment, even the big labels like Knorr probably have some packaged, low sodium rice/couscous seasonings that would work great for your tastes.
Bulk variety quinoa should be soaked for more than an hour before cooking; removing the water thereafter helps remove a bitter compound from the grain. Though I often find myself in a rush and just eating the stuff with a quick rinse and it doesn't seem all too bad.. and there's always the (more expensive) boxed varieties, which have almost undoubtedly been rinsed before packaging.
I totally agree with this statement from a utilitarian standpoint. Though at the same time, there's nothing wrong with finding pleasure in food.. If you're craving a nice steak with a minimal amount of choice vegetables now and again, do it. Calorie per dollar counting can turn "healthy" eating into an obsessive stress case.
I also feel that you get charged more at organic health food stores, regardless of the "calculated" increase in nutritional benefits. It's like paying ~150k for a top performing Porsche, when you can get a near equivalent level of performance with a ~100k Corvette. And remember that even the health food aisles/stores have a lot of garbage in them, too. If you're just starting out, keep asking the questions that you're asking: find the healthy foods at decent prices and learn to love making meals out of them
Bulk variety quinoa should be soaked for more than an hour before cooking; removing the water thereafter helps remove a bitter compound from the grain. Though I often find myself in a rush and just eating the stuff with a quick rinse and it doesn't seem all too bad.. and there's always the (more expensive) boxed varieties, which have almost undoubtedly been rinsed before packaging.
I totally agree with this statement from a utilitarian standpoint. Though at the same time, there's nothing wrong with finding pleasure in food.. If you're craving a nice steak with a minimal amount of choice vegetables now and again, do it. Calorie per dollar counting can turn "healthy" eating into an obsessive stress case.
I also feel that you get charged more at organic health food stores, regardless of the "calculated" increase in nutritional benefits. It's like paying ~150k for a top performing Porsche, when you can get a near equivalent level of performance with a ~100k Corvette. And remember that even the health food aisles/stores have a lot of garbage in them, too. If you're just starting out, keep asking the questions that you're asking: find the healthy foods at decent prices and learn to love making meals out of them
Some more suggestions.. and if they're being repeated, it's because they're that good:
For High Energy:
-Nut Mix. Cashews, almonds, sunflower seeds, whatever! Unsalted and mixed with a low ratio of dried fruits, it becomes the ultimate on-the-go food.
-Eggs. If you're active, an inexpensive health food that's perfect for near daily consumption.
-Peanut Butter. No sugar added is a good way of ensuring that you're not essentially eating desert for breakfast. Mix it with oatmeal or red river cereal if you're looking for variety.
-If you're going to pair peanut butter and toast with jam, ensure that it's Fructose Only, without added sugars. Though I'm not too convinced that adding a lot of jam to your toast is good idea, regardless of whether or not it's organic. Excess sugar of any type will spike your energy and result in insulin crashes, and shitty energy levels in general. On the side, excess intake of refined sugars literally should be viewed as a mild drug addiction.
For High Antioxidant Content:
-Mixed Field Berries. It makes almost no nutritional difference if they come frozen. A frozen bag of strawberries, raspberries, blackberries and blueberries will provide you with a breakfast additive that fights off any cold. They might seem a bit pricey at up to 20$ per kilogram, but they are more than worth it in avoiding colds and flus.
-Marinated Artichoke Hearts. Loblaws should carry giant jars of them for under 15$. They're a perfect additive to any salad that again gives you energy and a strong immune system.
-Yogurt. Don't think this is technically an antioxidant food, but man will it keep you feeling good. A 3% fat content, plain balkan yogurt that can be mixed with your own fresh fruit to provide a huge breakfast winner. Stir in some bran or other cereal grains for a nice crunch... when I'm in a rush, I'll even add a scoop or two of no-sugar, no-sweetener 100% whey protein. A bowl of that will keep me fueled for at least two hours.
If You Drink Alcohol:
-Guinness. I'm not joking. If you drink at parties, and want to kill two birds with one stone, it's a fantastic way of adding a rich amount of calories when you'd otherwise be concentrating on having fun and getting laid. Yet please do not start drinking, or increase your drinking to include this slight dietary benefit
-Red Wine. Not as caloric as Guinness, and certain varietals are full of anti-oxidants. There is controversy as to whether compounds found in many red wines cause headaches for sensitive individuals, yet I would lean towards the argument that a tall glass of water alongside your wine will generally ward off any adverse affect. It's about hydration.
All Around Super Food:
-Avocados. They can taste a little plain without soy or other sauces... but they're such a powerful, well rounded food. Guacamole is sold in 1lbs containers for under 5$ and is worth picking up every time you're at the grocery store. Its taste blends well with almost anything. And If you're going to eat junk food on occasion (like the rest of us) it more than balances out the nutritional deficit. Learn how to cook with avocados, you won't be sorry!
For High Energy:
-Nut Mix. Cashews, almonds, sunflower seeds, whatever! Unsalted and mixed with a low ratio of dried fruits, it becomes the ultimate on-the-go food.
-Eggs. If you're active, an inexpensive health food that's perfect for near daily consumption.
-Peanut Butter. No sugar added is a good way of ensuring that you're not essentially eating desert for breakfast. Mix it with oatmeal or red river cereal if you're looking for variety.
-If you're going to pair peanut butter and toast with jam, ensure that it's Fructose Only, without added sugars. Though I'm not too convinced that adding a lot of jam to your toast is good idea, regardless of whether or not it's organic. Excess sugar of any type will spike your energy and result in insulin crashes, and shitty energy levels in general. On the side, excess intake of refined sugars literally should be viewed as a mild drug addiction.
For High Antioxidant Content:
-Mixed Field Berries. It makes almost no nutritional difference if they come frozen. A frozen bag of strawberries, raspberries, blackberries and blueberries will provide you with a breakfast additive that fights off any cold. They might seem a bit pricey at up to 20$ per kilogram, but they are more than worth it in avoiding colds and flus.
-Marinated Artichoke Hearts. Loblaws should carry giant jars of them for under 15$. They're a perfect additive to any salad that again gives you energy and a strong immune system.
-Yogurt. Don't think this is technically an antioxidant food, but man will it keep you feeling good. A 3% fat content, plain balkan yogurt that can be mixed with your own fresh fruit to provide a huge breakfast winner. Stir in some bran or other cereal grains for a nice crunch... when I'm in a rush, I'll even add a scoop or two of no-sugar, no-sweetener 100% whey protein. A bowl of that will keep me fueled for at least two hours.
If You Drink Alcohol:
-Guinness. I'm not joking. If you drink at parties, and want to kill two birds with one stone, it's a fantastic way of adding a rich amount of calories when you'd otherwise be concentrating on having fun and getting laid. Yet please do not start drinking, or increase your drinking to include this slight dietary benefit
-Red Wine. Not as caloric as Guinness, and certain varietals are full of anti-oxidants. There is controversy as to whether compounds found in many red wines cause headaches for sensitive individuals, yet I would lean towards the argument that a tall glass of water alongside your wine will generally ward off any adverse affect. It's about hydration.
All Around Super Food:
-Avocados. They can taste a little plain without soy or other sauces... but they're such a powerful, well rounded food. Guacamole is sold in 1lbs containers for under 5$ and is worth picking up every time you're at the grocery store. Its taste blends well with almost anything. And If you're going to eat junk food on occasion (like the rest of us) it more than balances out the nutritional deficit. Learn how to cook with avocados, you won't be sorry!
C8H10N4O2
Bluelighter
- Joined
- Jan 4, 2010
- Messages
- 448
James, if everyone ate according to your guidelines, obesity, type 2 diabetes, and fatigue would be a thing of the past...Wonderful recommendations.
And yes, refined sugars should be classified as an addictive substance. As good as it feels to eat healthy, I get intense cravings for breads, candy, soda, anything with simple carbs after about 2 days. Carbs are an abusive lover that I just can't leave.
And yes, refined sugars should be classified as an addictive substance. As good as it feels to eat healthy, I get intense cravings for breads, candy, soda, anything with simple carbs after about 2 days. Carbs are an abusive lover that I just can't leave.
champ
Bluelighter
Eating healthy is cheaper than the alternative, just because the most expensive foods are over-packaged and heavily advertised...and these costs are passed on to the consumer. If you read a label and don't understand what is in the product then put it back on the shelf. Over-processed foods are nasty and unnecessary.
I would add barley to the list of good delicious grains. It's super-cheap, like 60 cents a pound and I use it for lots of stuff--in soups; instead of pasta with tomato and eggplant sauce on top; it's really delicious if you cook it then add a bunch of caramelized onions and fresh chopped herbs.
Another way to cut your food costs is to go shopping in another neighborhood, like if you live near a chinatown or Mexicantown: veggies are always mad cheap in those kind of immigrant neighborhoods. I live in such a neighborhood and find the craziest deals: $1 pineapples, 3/$2 avocados, etc. SO MUCH cheaper than supermarkets. Just be careful with what you get because sometimes it is on it's last legs and has to be cooked right away.
I would add barley to the list of good delicious grains. It's super-cheap, like 60 cents a pound and I use it for lots of stuff--in soups; instead of pasta with tomato and eggplant sauce on top; it's really delicious if you cook it then add a bunch of caramelized onions and fresh chopped herbs.
Another way to cut your food costs is to go shopping in another neighborhood, like if you live near a chinatown or Mexicantown: veggies are always mad cheap in those kind of immigrant neighborhoods. I live in such a neighborhood and find the craziest deals: $1 pineapples, 3/$2 avocados, etc. SO MUCH cheaper than supermarkets. Just be careful with what you get because sometimes it is on it's last legs and has to be cooked right away.
complacent orange
Bluelighter
Right on changed, that's pretty much my diet to the point. One thing I would add to that list is yams/sweet potatos. Healthy and absolutely delicious. Also, carrots make an awesome snack. Onions are great with spinach/salad.
Changed
Bluelight Crew
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yeah, I like sweet potatoes. I cut them up and put some olive oil on them and cook 'em like fries. really good with chili powder and red pepper flakes
CoffeeDrinker
Bluelighter
No one mentioned pasta. What about it? Is whole-grain organic pasta good?
How does it's nutrients compare with regular pasta?
How does it's nutrients compare with regular pasta?
ranunky
Bluelighter
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In east Asia avocados are a dessert item only, they don't use it in savory dishes at all. I love this avocado shake, put an avocado and some milk maybe about 150-200ml in a blender, blend it nice and smooth then blend in golden syrup or honey about 1-2 tablespoons.
Changed
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whole grain/wheat pasta is good, but I prefer stuff like couscous and quinoa because they provide more vitamins and protein, and are cheaper.
Perpetual Indulgence
Bluelighter
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- Jun 13, 2004
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I don't consider $7.99 for 31.7 oz cheap. Per serving, it is.
Whole wheat pasta $1.50 for 16 oz.
8ft-Sativa
Bluelighter
Buy some Oatmeal and make orridge but spice up the porridge with fresh fruit, honey, Sultanas and Youghurt.
Eat that in the morning and you wont be hungry again until afternoon.
Eat that in the morning and you wont be hungry again until afternoon.
ebola?
Bluelight Crew
I'd try hitting the bulk bins.
ebola
Perpetual Indulgence
Bluelighter
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I don't have any near me. I could drive 30 minutes but that is not happening.