Herbal Docs - Cost of Living Nutrition 🌿💰
The Herbalution gives tips to keep eating well in economic crisis ✅
Over the last nine months, the share of UK households with little or no discretionary income has doubled from 20% to 40%, according to Asda Income Tracker data.
The 20% of earners who sit in the second lowest income bracket have been hit hardest. After paying for taxes and essentials, which includes housing, heating and food, they had £2.66 a week of discretionary funds left. That just about covers one cup of coffee.
I’m fortunate not to live on benefits or the minimum wage but even for those of us on middle incomes the increases in food and fuel are scary.
Rishi’s Cost of Living Foods ✅
The cost of living keeps risings but you can still eat well and stick to your nutrition goals with a bit of extra planning 👇
Self sufficiency will get you further than in store shopping:
🌱Grow your own Micro-greens - freshly germinated seeds harvested one month after planting. A bag of lettuce, mustard or asian greens seeds in a pot by the window grows well in low light.
🍖Stew your own Bone Broth - an all-round healing superfood. Pick up a bag of grass fed bones from the butcher. The broth is diverse, added to stews or used as stock. Watch the video to see its nutritional benefit.
🍳Eggs have a great cost to nutrition ratio. Dietary cholesterol has no significant impact on blood cholesterol levels. High in protein, easy to cook, a tonne of nutrients and filling for the family. One egg a day is a myth.
Affordable Ways To Get Your 5-a-day 🍏
Buy In Season 🍂
It's worth looking out for special offers on fruit and veg, and buying them in season will be cheaper and tastier than out of season. Many autumn favourites like pumpkin, butternut squash, mushrooms, beetroot & chestnuts are among the vegetables that are in season in November. Among fruits try to stick to apples & pears.
Buy Frozen ❄️
The minute a fruit or veggie is picked, it begins to lose nutrients. Because most frozen fruits and veggies are frozen shortly after they're harvested, they're allowed to ripen fully, which means they're chock full of vitamins, minerals, and antioxidants. Freezing "locks in" many of their nutrients.
✅ No unwanted additives/preservatives are needed in bags of frozen fruits or veg. Single word ingredient lists are the norm.
✅ Time efficient - Frozen options often don't require any washing, peeling, or chopping.
✅ Versatile - Frozen fruits are used in Smoothies, oatmeal toppings or on wholegrain toast with peanut butter. Frozen veggies can be used in in stir fry’s or sauté with extra virgin olive oil, garlic and herbs.
Buy Tinned 🥫
Tinned fruit and veg count towards your 5-a-day if they’re tinned in water or juice, without added sugar or salt.
Protein on a Budget 🍗
Plant Proteins 🌱
Plant proteins – like beans, lentils and tofu – are generally the cheapest way to get protein, and because they’re lower in saturated fat than meat, they’re a great choice for your heart health too.
Mince 🥩
If you want to include meat in your diet, extra-lean mince is the healthiest way to buy mince, but it does cost more. The cheapest mince contains around four times as much saturated fat, compared to extra-lean. Dishes like shepherd’s pie, bolognese sauce, stews and curries, can be padded out by adding beans and vegetables.
Tinned Fish 🐟
Tinned fish is cheaper than fresh, and doesn’t even need cooking. Tinned salmon, sardines, mackerel and pilchards are oily fish, containing great sources of Omega-3. Frozen fish fillets or pieces without added sauces or coatings are usually healthier than breaded or battered fish.
Add in Healthy Carbs 🧇
Wholegrain versions of bread, pasta, or rice don’t necessarily cost more than the white versions. Compared with other types of grains, whole grains are better sources of fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium.
They’ll help to keep your digestive system healthy, and can be more filling too.
✅ Feeling satiated or full longer after meals:
Soluble fiber slows down how quickly foods are digested, meaning most people feel full longer after fiber-rich meals. Insoluble fiber physically fills up space in the stomach and intestines, furthering the sensation of being full.
✅ Porridge oats are a healthy choice, and cheaper than many cereals. If you don’t want to make porridge, you could try overnight oats (just soak porridge oats overnight in water, or low-fat milk or plant milk, mix in a pinch of cinnamon and some frozen fruit).
We understand it can be difficult to think about healthy living in economic crises. With a little extra time and planning, we hope you can continue to pursue your health goals throughout 2022 and beyond 👊🏻📈
Dr Adam Sayedi
