What are the Recommended Foods in Healthy and Economical Diets?

Weight loss



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anting to eat a healthy diet does not mean that it should be expensive, as long as we know how to choose the right foods to achieve our goal without presenting nutritional deficiencies. What options we have? A healthy and balanced diet is not antonym of a cheap shopping list. In fact, to base the Eating on fruits and vegetables will allow us to have a healthy diet, low in fats and, in addition, to buy foods generally cheaper than meat or fish. Therefore, we show you some tips to follow healthy and economic diets.

Foods to Build Healthy and Economical Diets

Integral Rice

Rice is a very widespread food throughout the world and is the base ingredient in countless traditional dishes of many countries. In particular, brown rice is healthier than white rice and helps us maintain a healthier diet. In general, a serving of brown rice gives us 21% of the recommended daily amount (CDR) of magnesium, 15% of the amount of vitamin B6, and 4% of the amount of iron and up to 3.5 grams of fiber. On the other hand, about half a cup of brown rice can provide the organism with up to 1.7 grams of resistant starch. This is a healthy carbohydrate that allows to increase the metabolism contributes to the burning of calories.

Greek Yogurt Without Fat

Greek yogurt is a food with excellent nutritional values and many health benefits.

“A daily serving of non-fat Greek yogurt can provide around 23 grams of protein”.

This food even reaches the most traditional sources of protein, such as meat or fish. Of course, it is important to choose low-fat yogurt, such as skimmed milk, to avoid excessive lipid intake.


To avoid the consumption of refined foods such as white flour, we can replace it with oatmeal. Oatmeal is a cheap and easy to find food in any supermarket, which can serve us both to make homemade flour and to accompany any breakfast. If you intend to maintain a healthier diet, it will be advisable to avoid adding sugar to oats and opt instead for alternatives such as stevia, honey or cinnamon. One serving contains about 4.6 grams of starch which, as we have said, will help us to accelerate the metabolism and promote weight loss.

Beans and Chickpeas

The vegetables are foods with excellent nutritional properties that contribute to our body good amounts of protein, vitamins and other essential nutrients. In addition, most are easy to find at a reduced price, so they are highly recommended items to include in healthy and economical diets. The habitual consumption of beans and chickpeas can help us to reduce the extra Weight, which is especially recommended in overweight people. In addition, they help reduce blood pressure; among the various beneficial nutrients that these foods provide, are iron and sodium.

Canned Tuna

Tuna is a fish that will give us a good amount of protein. In addition, it is an excellent source of omega 3 and healthy fats. Therefore, incorporating canned tuna into our diet will help maintain a healthy diet, even keeping a list of cheap buying, especially if we opted for preserves with sunflower oil instead of olive oil.

Sweet Potatoes

Boniatos or sweet potatoes will offer our body essential vitamins and minerals. A serving of sweet potatoes will provide 37.7% of the CDR of vitamin A, 15% of the vitamin B6 and a good amount of potassium and fiber. In addition, they contain vitamin C, manganese, vitamin B1, B2 and phosphorus. This product is quite easy to find in any store, and we can prepare it in very different ways, often the same as potatoes. It is a more than recommended food for healthy and economic diets.


Among fruits, apples are especially cheap and highly recommended to contribute to weight loss. It is a food full of vitamins, minerals and fiber. Its habitual consumption will help us to reduce the appetite and to better control food intakes. In short, fruits and vegetables are much cheaper than meat or fish and processed foods. Therefore, increasing your consumption serves both to maintain a healthy diet and to reduce the overall cost of our shopping list. All these are perfect products to incorporate to healthy and economic diets.


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