10种预算友好的饮食方式

美元不是过去的样子 - 在杂货店尤其如此。

通货膨胀导致大幅增加global food prices在过去的一年。在美国，肉，家禽，鱼和鸡蛋同期增长了近15％, while fruits and vegetables increased nearly 8%.

但是，仅仅因为商店过道的价格很高，并不意味着您应该停止在购物车中放置健康的选择。例如，通过批量购买或购买季节性农产品，您可以在不牺牲健康和健康的情况下捏一分钱（或美元）。

作为Myfitnesspal的注册营养师，我想确保人们，无论他们的预算如何，都可以保持平衡，健康的饮食。因此，对于希望在修剪杂货店账单的同时继续健康饮食的成员，这里有10个技巧，可在杂货店保持低廉的成本。

In the United States, an estimated30％至40％的食物供应成为食物浪费。与普通家庭spending nearly $5,000 annually on groceries，这意味着大约有2,000美元进入废物箱。

When you go to the grocery store, have a plan. If you shop on a weekly basis, know what meals and snacks you’ll eat for the week ahead and the ingredients you’ll need to make them.

Don’t deviate! Fruits, vegetables, proteins, and whole grains are a must, so ensure those top your grocery list every time you go. Once you’ve secured the must-haves, fill the remainder of your list with nice-to-have items — because sometimes我们都应该得到一些巧克力零食。

By batch prepping your meals for the week, you’ll ensure that food doesn’t sit in the fridge or pantry unprepared (then get thrown out). Food not wasted = money not wasted.

For smoothies, place ingredients in a freezer-safe container so they are ready to blend (looking at you, bananas and berries). Sandwiches, wraps, and burritos can be frozen and thawed for easy eating. Andcooking a whole grain at the beginning of the week并将其添加到沙拉，汤或谷物碗具有成本效益并节省了时间。

杂货店喜欢让您成为客户。如此之多，以至于他们激励您通过奖励计划和会员资格回来，这些计划和会员资格为您已经购买的商品提供折扣和储蓄。确保您已经注册了这些！

And here’s a tip that’s an oldie but a goodie: look to your grocery store’s weekly flyer for weekly discounts. In-season produce and holiday-themed foods (like grillable foods during the July 4 holiday) are often on sale to ensure excess inventory is bought.

想保持数字化吗？有很多应用程序可以帮助您在杂货店赚取现金返还和储蓄。

商店品牌通常具有与品牌同类产品相同的成分和营养价值。也许最重要的是，他们在结帐时为您节省了钱。

At the time of writing, a can of generic garbanzo beans bought in suburban Chicago (without tax) cost nearly 250% less than its brand-name counterpart. In this case, going generic means you could buy twice as much and still have some change left over.

Try swapping out name-brand sauces, beans, pastas, and oils. You probably won’t notice the difference!

When budget is one of your priorities, focus on your diet more holistically. Are you gettingenough fruits, vegetables和蛋白质每天？即使是传统生长的农产品和肉类，也要用响亮的“是”回答这个问题，对您来说比没有它们更好。

如果您要改用常规农产品，请确保在自来水下洗涤和磨砂，以减少周围可能存在的农药残留物，并且考虑切割绿叶蔬菜的外部叶子以减少污染物。

Frozen fruits and vegetables often come with a lower price tag, especially for produce that’s out of season (especially helpful during the winter months).

Since it’s picked and frozen at peak ripeness, frozen produce can also hang onto its nutritional benefits longer. Plus, it won’t end up forgotten and rotten.

And though I can’t say what it is, something about冷冻水果只是在冰沙，酸奶或补鞋匠中击中。

The benefits of omega-3 are significant- 足够的脂肪酸有助于保持动脉清晰，并可能降低血压和痴呆症的风险。

The most direct and effective way to get omega-3s is from fish, and金枪鱼罐头是预算友好的way to get this essential fatty acid into your diet. And it’s got a long shelf life, too, meaning that on days where meal prep goes out the window, canned tuna can be used in a pinch.

Here’s a quick guide on how to navigate商店中的许多罐头金枪鱼选项。

肉类和家禽是一种相对便宜的方法protein进入饮食。但是，随着这些物品在全球范围内飙升的成本，它们在每周的杂货店订单中不再那么容易证明是合理的。

为了确保您的饮食中仍会获得足够的蛋白质，请尝试添加一些豆子和lentil dishes to the mix。Peanut butter, yogurt and milk are also excellent sources (and are an easy-add to anyprotein-packed smoothie).

Here are some other protein-rich recipes to try (along with the amount of protein in each dish):

• 小扁豆汉堡与tzatziki酱（27克）
• Quick Black Bean Chili Over Lime Couscous(21g)
• 芝麻酱中的锅豆腐和蔬菜（18G）
• Peanut Butter & Fruit Overnight Oats（16.2g）
• Tomato and White Bean Ragout With Toast（16G）
• 白豆大麦碗（12G）

新食谱可狗万买球网址以要求提供独特的香料和成分，但为了削减成本，请为您的调味需求寻找必需品。万博博彩手机登录

盐，胡椒粉，大蒜粉和辣椒粉在鸡肉和鱼上走很长一段路。辣椒粉和辣椒粉在辣椒和炖菜中很棒，大蒜和生姜粉使自制咖喱亮。而且，不要忘记柠檬和柠檬 - 这些生动的水果便宜，是沙拉，肉类，家禽，鱼类等的理想饰面。

即使经过仔细的膳食计划，您也可能会发现自己有剩菜。但是不要丢弃那些碎片！这些零食和末端 - 这里的各种蔬菜，那里的一部分蛋白质 - 可以重新用于另一顿饭菜。

蔬菜末端和皮肤以及肉的骨骼可以冷冻并最终煮成肉汤。饭菜结束时盘子上的额外谷物，蛋白质或蔬菜可以帮助您制作谷物碗，炒或三明治。或者，正如我们之前说过的，在上面放一个鸡蛋。

还有其他提示或建议以保持预算健康吗？加入MyFitnesspal论坛或我们的对话Instagram,推特， 和Facebook!