Tips to Buying Superman Food with a Mini-Me Budget

If the wallet is a bit tight this month after all the spending over the festive season, one way to cut back is to save on grocery costs. There are several ways to do this; you just have to keep an eye on what’s in your trolley. The items in your trolley will also form the basic building blocks of your nutritious diet and should comprise of various “power” foods. Although there may be one or two “power foods” that may cost a bit more than the others (e.g. avocado), they are still important to include in your diet, even if you cannot afford to have them that often.

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  A “power food” is one that provides you with many necessary vitamins, minerals, antioxidants and phyto-chemicals as well as starch, fibre, unsaturated fat and protein. Power foods also provide you with long-lasting energy throughout the day, help you build more muscle and help your prevent your body from storing excess fat. “Power foods” also have other health benefits, like reducing the incidence of chronic diseases, improving immune function, lowering blood pressure and strengthening bones.

The following list comprises of several budget- friendly, healthy “power foods” which can be included in nearly every meal:

1. Peanut Butter – rich in vitamin E, magnesium, phosphorus, Niacin (Vitamin B3), protein and fibre
2. Eggs – rich in Vitamin B12 and Vitamin A and protein
3. Dark green vegetables such as spinach, avo and cabbage – rich in Vitamin A and C and calcium, iron and fibre
4. Orange and yellow vegetables such as carrots and peppers – rich in Vitamin A and C, folate, calcium, potassium, phyto-chemicals, carotenoids and fibre
5. Sardines – rich in protein, phosphorus, calcium, selenium, Niacin (B3) and Vitamin D as well as omega -3 essential fatty acids.
6. Legumes such as dried peas, lentils and beans – rich in protein, fibre, B vitamins, folate, iron, zinc, magnesium and calcium as well as antioxidants
7. Oats – rich in soluble fibre and complex carbohydrates, potassium, phosphorus, magnesium, B vitamins and folate
8. Berries such as strawberries, cranberries and blueberries – rich in Vitamin C, fibre and anti-oxidants
9. Cinnamon – rich in manganese, iron, zinc and calcium
10. Flaxseed – rich in omega 3 fatty acids and fibre
11. Rooibos and Peppermint teas - rich in anti-oxidants and caffeine free

In the past, many people have focused on what’s missing in their diets, but this can be changed if people address their diets and include some of these “power foods”. Nutritious eating also doesn’t have to be expensive; comparing costs of foods, meal planning and shopping wisely by avoiding impulse buying can reduce these costs dramatically. A good tip is to focus on the food you are eating, realise the health benefits and learn to enjoy them!