Supermarket 101 / August 08 2018

Nutrition on a Budget

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Wanting the best for our families comes with being the Mom, by default. We want our family to be happy. We want them to be healthy. Unfortunately, sometimes, buying healthy food can be expensive. That doesn’t always have to be the case.

We have rounded up some of the affordable but nutritious food that you can buy from the supermarket.

Eggs

Eggs

Eggs are affordable breakfast treat that can be creatively served in different ways from poached, scrambled, to sunny-side up. You can even cook a tasty vegetable omelet with it!

The good news is eating eggs in moderation is healthy because of its vitamins and minerals.

According to BBC Good Food,

Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. Egg yolks contain more calories and fat. They are the source of cholesterol, fat soluble vitamins A, D, E and K and lecithin - the compound that enables emulsification in recipes such as hollandaise or mayonnaise.”

 

Peas and Corn

Peas and Corn

These vegetables also come in canned variants which make them a cheap, but nutritious supermarket deal.
Peas are rich in vitamin K, B Complex (B1, B6, B3, B2), C, folate, fiber, among others.  Corn also has its own set of nutrients including folate, vitamin C, and fiber.

While fiber helps in regulating the body’s sugar content and cholesterol levels, B complex is essential for good neuro function, and C is famous of boosting the body’s immunity.

Visit Web MD online for more information on nutrients.

Fat-Free Yogurt and Milk

Mix it with fruit, oatmeal, or even cereal and serve the kids a delicious after-school treat. Milk and yogurt are good source of calcium, essential in a kid’s growth a development.

Fat-Free Yogurt and Milk

We hope you had fun learning with us.  Let’s all keep growing and becoming better versions of ourselves. Smile and enjoy the rest of your day!


Sources:

https://www.everydayhealth.com/diet-nutrition/meal-planning/budget-friendly-foods.aspx https://www.webmd.com/food-recipes/features/cheap-healthy-15-nutritious-foods-about-2-dollars#2 https://www.bbcgoodfood.com/howto/guide/ingredient-focus-eggs https://www.medicalnewstoday.com/authors/megan-ware-rdn-ld https://www.myfitnesspal.com/food/calories/79168690 http://www.milkfacts.info/Nutrition%20Facts/Nutrient%20Content.htm https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ http://www.whfoods.com/genpage.php?tname=foodspice&dbid=55 https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ https://www.webmd.com/search/search_results/default.aspx?query=Fiber https://www.verywellfit.com/b-complex-vitamins-89411 https://www.ncbi.nlm.nih.gov/pubmed/19263912 https://www.webmd.com/diet/features/summer-corn-more-than-delicious