Healthiest and The Cheapest Food to Eat Daily

Good health is achieved by a complete balanced food which covers our both macro and micro requirement and surely it’s not confined to expensive and exclusive food. There is an easy and cheap option available which can provide your good health at low cost.

Buttermilk- A gut-friendly drink loaded with probiotics, keeps you cool in the summers. A much better options than high-calorie sugary drinks to keep you hydrated. You can add fresh mint leaves and dry cumin powder to make it tastier. It provides you with calcium, protein, phosphorus, and magnesium.

Barley-

One of the oldest grain consumed in the world has multiple health benefits. Good in diabetes. Apart from the known qualities of reducing weight and high fiber, it’s high in certain vitamins and minerals like copper.

Ideal for lunch and dinner.

Instead of rice use barley in your meal

1 bowl gives you 110 kcal

It contains fiber B glucan, it's a soluble fiber, it absorbs water and forms the gel-like substance in the body, which slows down the digestion process. hence gives a feeling of fullness.

1 cup of cooked barley provides 20% magnesium.

Bajra(Pearl millet) - A healthy cereals which provide all the goodness of an healthy cereal. These are high in complex carbohydrates, fiber, iron, magnesium, phosphorus. Best in diabetes, weight loss, reducing cholesterol and digestive disorders.

It can be consumed in various form like chapati, khichdi or puffs as an evening snack.

For bajra puffs, Simply roast in pressure pan for 8 min add spices like red chilies, salt as per your taste

Calories- 74kcal/20 gm

Wheat Grass juice- These green leaves of wheat are rich in chlorophyll, Vit C, B, k, E, calcium, and magnesium.

its high chlorophyll content helps to cure anemia and make your skin glow.

other benefits include

It’s a great detoxifier, works as an energy booster as it helps in increasing Hb levels in the body.

Good for water retention problems

Amla-

Excellent source of Vit C. Amla is considered as a rejuvenating fruit. it works as an immunity booster, works against free radicals in the body. Increases insulin levels so good for diabetes.

Eggs- An ideal breakfast, rich in proteins. Apart from proteins, it contains vitamin A, Folate, Vit B5, Vit B2, Phosphorus, Selenium and Vit B12. Proteins from the egg not only maintains your muscle mass but also helps in fat loss process in the body. It comes in the category of thermogenic foods.

It helps in burning 80-100 kcal per day.

High protein diets increase satiety levels which leads to low-calorie intake hence help in weight loss.

Protein helps in increasing muscle mass, higher the muscle mass, more is fat burning in the body.

Soybean- These are high protein, high fiber snacks. Ideal snack for kids to have in the evening time. This not only keeps you full but also helps in maintaining muscle mass too.

Amaranth - These are high in calcium and iron. Excellent for knee problems or arthritis. Can be consumed as ladoo or porridge form. Use jaggery as a substitute of sugar to make it more nutrient rich. A good replacement for high-calorie chocolates and desserts. Green leaves of amaranth are consumed in north India, popularly known as Chaulai Ka Saag.

Roasted black Chana -These are high fiber, rich in protein, iron. Provides 6gm of fiber per serving. A good source for diabetics as it has the low glycemic index helps in reducing cholesterol. It has manganese and zinc which helps in preventive hair loss and greying of hair.

Calories- 80kcal/50gm

Peanuts- These are commonly found nuts, the most popular snacks of the winter. Rich in protein, niacin, Vit E, biotin, copper, and phosphorus. it’s a good source of monounsaturated fatty acids.

Boiled or baked Sweet potato Sweet potato contains complex carbohydrates, it has a low glycemic index which provides slow release of glucose after consumption. It has a resistant starch. It has anti-inflammatory properties too.

Green Moong Sprouts.
Best food to have in the breakfast.
Its high fiber content keeps you full for long hours.

it keeps your skin hydrated, being rich in Vit E and Vit C it keeps your skin young. It provides you a good amount of iron

Green leafy vegetables - Choose all the greens, they are loaded with calcium, iron and other vital nutrients. A perfect recipe for weight watchers. Just blanch them or steam them. Use in your s everyday salads and smoothies.

Coconut water-An ideal thirst quencher for summers to maintain your electrolyte balance.

Lime juice - An ideal early morning detox, generally taken with honey. Rich in Vit C, is good for weight loss and general health.

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