Supercharge Your Diet On A Budget

No time or money to eat healthy? Here are 7 fuss-free, wallet-friendly ways to give your regular meals a nutrition boost.
Nutritious meal on a budget to boost health and immunity

Incorporating superfoods into your diet can boost the nutritional value of your regular meals. However, having açai bowls and kale salads every day can be expensive and troublesome. Thankfully there are affordable and easy ways to sustain a nutrient-rich diet by utilising the existing items in your pantry or by being a discerning diner. Here are six ideas on how to supercharge your diet on a budget.

1. Eat Colourfully

Brighten up your meals with a variety of fruits and vegetables in vibrant colours. The vivid hues indicate the presence of micronutrients that help to ward off diseases such as heart disease or cancer.

Fruits and vegetables in vibrant colours indicate presence of micronutrients that help to ward off diseases

2. Be a Smart Snacker

When feeling stressed, it’s tempting to reach for processed snacks laden with salt and sugar. Tasty as these tidbits may be, they lack the necessary nutrients that the body needs. Swap them for more wholesome options like nuts, popcorn and fruits for an energy boost and improved emotional well-being.

3. Eat Smartly at Hawker Centres

Eating out may not be as wholesome as home-cooked meals but it is possible to find healthier options at the nearest food court or hawker centre. You can up the fibre content of your usual cai fan by ordering extra servings of veggies, and swapping out a sugary dessert or drink for fresh fruit. Also go easy on the sambal chilli, which tends to be greasy, salty and high in calories.

4. Consume Fresh Produce Promptly

Once harvested, produce starts to lose its nutritional value. As a rule of thumb, consume your fresh fruits and vegetables within three days of purchase, and avoid overbuying. For a higher dose of nutrients, opt for locally-grown produce over imported ones, as they take less time to reach your table.

5. Embrace Wallet-Friendly Superfoods

While grocery shopping, it may be tempting to reach for costly superfoods like brussel sprouts when a recipe calls for it. Instead, you can adapt the recipe accordingly and opt for more widely available superfoods like bok choy, sesame seeds, and shiitake mushrooms.

Bok choy, sesame seeds, and shiitake mushroom known as super foods

6. Cook Your Greens Lightly

Gently steaming your greens helps retain their nutrients, whereas boiling will cause the water-soluble vitamins to be leached out. However, if you boil your vegetables, don’t throw away the liquid they are boiled in: you can drink it to enjoy the benefits of these vitamins.

7. Don’t Peel Your Produce

Want to sneak more antioxidants and fibre into your diet? Simply eat your apples and potatoes with their skin on after you’ve washed them well. Unpeeled fruits and veggies contain higher amounts of fibre and vitamins, so you save yourself the hassle of peeling and reap more health benefits. Do exercise discretion for this tip, as not all peels are edible.

    Jul 12, 2023
    Lei Ng
    Lei Ng
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