Eating healthy on a budget

WITH the rising cost of living and its domino effect on other areas, eating cheap becomes a priority instead of having a healthy meal or snack.
Most Malaysians believe in the misconception that eating healthy has to be expensive. It is not.
Here’s a guide to eating healthy on a budget.
► Try tuna
Walk into any convenience store or grocery shop and you will find an aisle stocked with canned tuna.
Tuna is a great source of protein with ­approximately 25g per can. That is equivalent to a scoop of protein powder. It also has omega-3 fatty ­acids that help protect the heart. ­
Recently, seafood has been getting a bad rep for its mercury content, but having a can of chunk light tuna in water once a day is still safe.
Be sure to ease your body into your tuna diet, starting with small portions before increasing intake.
► Explore eggs
Eggs pair perfectly with any Malaysian dish, and do not cost an arm and a leg.
The great thing about eggs is that they are known for their nutritional ­value and many studies have been done to support this.
The effect of egg consumption on blood cholesterol is minimal compared to its benefits.
According to BBC Good Food, more than half the protein of an egg is found in the egg white, along with vitamin B2, vitamin D, B6, B12 and minerals such as zinc, iron and copper.
Eggs for breakfast can help with weight loss, as it keeps the body ­energised and feeling fuller for longer.
Recent studies have shown that eating eggs as an adolescent could help prevent breast ­cancer as an adult.
► Breaking bread
A staple in any grocery store, bread is affordable and healthy at the same time. ­
However, not all breads are ­created the same. Opt for 100% whole wheat bread instead of white bread to reap the benefits.
According to a study conducted by the Harvard Medical School, women who consumed more whole grains consistently weigh less than those who did not.
A slice of whole wheat bread ­contains about 2.8g of fibre, a key ­component in keeping bowel ­movements healthy.
Whole wheat bread also ­lowers blood pressure, one of the most ­important risk factors for heart disease according to researchers.
Be sure to grab a loaf of whole wheat bread instead of white bread next time.
► Ba-ba-ba-na-na
Loaded with potassium, bananas ­provide a healthy snack on the go ­without forking out too much cash.
Available almost anywhere in ­Malaysia, eating a banana between meals helps stabilise blood sugar, and lower your body temperature.
Bananas also help restore lost ­electrolytes after a hard workout, and is soothing to the digestive tract.
Available all year round, bananas are also a good source of fibre and can help decrease the risk of heart disease.
► Go nuts
Almonds, cashews, and pistachios are relatively inexpensive and provide a healthy ­addition to any diet.
Highly nutritious and categorised as one of the healthiest foods, almonds have oleic acid, an unsaturated fatty acid that reduces blood pressure.
Cashews, on the other hand, are the perfect snack between meals. They may be high in calories, but the benefits outweigh the cost.
With a lower fat content than most other nuts, cashews contain many ­abundant ­sources of essential minerals and ­vitamins.
Pistachios offer a good source of protein, fats, and minerals, as well as vitamin-B and E.
Pistachios also contain 3g of fibre, 6g of protein, and 11g of heart-healthy fat per serving, which is great for weight watchers.
Eating healthy is a mindset. Set your mind to it and you will find a way to eat healthy. Always talk to a physician before ­incorporating any changes to your diet.
Nevash Nair is currently on his own fitness journey in Thailand. Contact him via email at lifestyle.nevashnair@thesundaily.com.