10条实惠快捷的技巧让您花得少而吃得健康

Elizabeth Somer, M.A., RD01/30/18

无论吃得快还是慢,花得多还是少,健康饮食的关键都在于多吃蔬菜、水果、全谷物、坚果、富含欧米茄-3的食品、豆类和其他能够降低发展长期健康问题的风险的食品。以下几条行之有效的技巧可以帮您在减少食品预算的同时实现健康饮食。(3-6)

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重新定义蛋白质

多吃豆类。美国人平均每人每天吃掉约九盎司的肉类,占食品开支的三分之一。(31)如果每周有几次改吃豆类——芸豆、菜豆、鹰嘴豆等,您将在一年内节省数百美元!此外,豆类富含纤维素、B族维生素、矿物质和蛋白质!(32)

但富含欧米茄-3的海鲜是个例外,包括饮食中的欧米茄-3 EPA和DHA,这两种物质有益于心脏、大脑和眼睛的健康。许多食品中都富含EPA和DHA。请阅读食品标签以了解含量信息。(7-28)

加工食品=价格不菲

经过深加工的东西并不像它们看上去那么便宜。  下次在食品杂货店购物时,您可以比较一下价格。您会发现农产品区的一磅土豆要比一磅冷冻炸薯饼更便宜。一小袋薯片虽然看似便宜,但若按每磅的价格计算,薯片的单价和牛排不相上下!美国平均每年的薯片消耗量为15亿磅,如果您是一位典型的美国人,那么您也为这个数字贡献了一份力量。如果转而吃橙子,您就能省下买零食的钱!哪怕是蔬菜,也要购买包装程度最低的那种。例如,一颗叶状莴苣要比一袋预包装的混合沙拉更便宜。(29,30)  

10条实惠快捷的技巧

通过运用下面这些屡试不爽、省钱省时的小窍门,您可以削减自己的年度食品账单,然后用节约下来的钱享受一次假期!

  1. 购买价格较低的农产品。苹果、橙子、香蕉、胡萝卜、卷心菜和洋葱的价格一般全年都比较便宜。用价格更贵的芒果、芝麻菜或木瓜来装饰特殊菜肴。
  2. 散装购买。在超市、健康食品店、折扣食品杂货店和食品合作社的散货箱中可以买到燕麦、大米、坚果、茶叶、干果、香料和调味品、糖以及许多其他干货。您可以按照需求购买确切数量的食品,从而节省开支。
  3. 购买当季食品。树莓在三月份的价格可能是10美元一篮,但在七月份只需要2美元。或者,您也可以把夏天买的树莓冷冻起来供冬天食用。
  4. 斟酌数量。多准备一份炒菜、炖菜、汤或烤鸡,放在单独的容器里冷冻起来,用作以后的速食晚餐。再冷冻一些基本的调味料,如番茄酱或低脂奶油酱。这些东西在解冻、加上调料后都可以变成即食食品。
  5. 自己种植。如果您有空间和时间,可以种些莴苣、胡萝卜、玉米或其他蔬菜,没有什么比自家菜园里的蔬菜更新鲜、更实惠的了。一旦开始自己种植,您(和孩子)也会吃到更多的农产品。
  6. 逛逛农贸市场。本地种植的农产品往往要比商店里买到的更新鲜、更便宜。
  7. 随身携带。将低脂奶酪、花生酱、全麦面包、橙子、苹果、胡萝卜条、富含欧米茄-3的盒装牛奶以及其他营养丰富的廉价食品放在手提包、公文包、杂物箱、尿布袋或书桌抽屉里,这样您就不会去自动售货机或“免下车”服务窗口购买那些昂贵的垃圾食品。
  8. 思考一下您吃的究竟是什么。仔细审视一下被您浪费掉的食品。如果您买了新鲜的菠萝或桃子,但是扔掉的部分比吃掉的还多,那么就可以转而购买存放时间更长的(含原果汁的)水果罐头。如果您总是等到柠檬发霉后将其扔掉,那么购买瓶装柠檬汁可能会比购买柠檬更具成本效益。
  9. 在家就餐。如今,我们在餐厅花的钱占食品总开支的44%,餐厅食品的热量更高,其中脂肪、饱和脂肪、胆固醇、盐和/或糖的含量均高于自制食物,价格也较之更加昂贵。(33)  
  10. 正确存放。将蔬菜(如辣椒、西兰花、胡萝卜、花椰菜、葱和莴苣)存放在保鲜箱内。朝鲜蓟、芦笋、抱子甘蓝、玉米和蘑菇应存放在冰箱里,而不是存放在保鲜盒里。

享受应得的假期!

今年,您可以把握这次机会减少纳税额。哪怕是购买营养品,您的年度食品账单也会同样削减不少。健康的身体和苗条的腰围还可以为您节约医疗花销。  这也就意味着您将拥有更多的金钱和精力来享受这次假期!

References

  1. Per 2017 Ipsos Research, which states that nearly half of survey respondents (total population: 14,449) say it is difficult to stay healthy, mostly because of the expense and time related to preparing healthy food.
  2. Americans average less on food than almost any other country:  https://www.npr.org/sections/thesalt/2015/03/02/389578089/your-grandparents-spent-more-of-their-money-on-food-than-you-do
  3. Davis C, Hodgson J, Woodman R, et al: A Mediterranean diet lowers blood pressure ad improves endothelial function. American Journal of Clinical Nutrition 2017;105:1305-1313.
  4. Song M, Fung T, Hu F, et al: Association of animal and plant protein intake with all-cause and cause-specific mortality. JAMA Internal Medicine 2016; August 1st.
  5. Veronese N, Stubbs B, Noale M, et al: Adherence to the Mediterranean diet is associated with better quality of life. American Journal of Clinical Nutrition 2016; 104:1403-1409.
  6. Satija A, Bhupathiraju S, Rimm E, et al: Plant-based dietary patterns and incidence of type 2 diabetes in US men and women. PLoS Medicine 2016; June 14th.
  7. Conquer J, Holub B: Supplementation with an algae source of docosahexaenoic acid increases (n-3) fatty acid status and alters selected risk factors for heart disease in vegetarian subjects. The Journal of Nutrition 1996;126:3032-3039.
  8. Schwellenbach L, Olson K, McConnell K, et al: The triglyceride-lowering effects of a modest dose of docosahexaenoic acid alone versus in combination with low dose eicosapentaenoic acid in patients with coronary artery disease and elevated triglycerides. Journal of the American College of Nutrition 2006;25:480-485.
  9. Pounis G, Panagiotakos D, Chrysohoou C, et al: Long-term fish consumption is associated with lower risk of 30-day cardiovascular disease events in survivors from an acute coronary syndrome. International Journal of Cardiology 2008; 136:344-346.
  10. Marklund M, Leander K, Vikstrom M, et al: Polyunsaturated fat intake estimated by circulating biomarkers and risk of cardiovascular disease and all-cause mortality in a population-based cohort of 60-year-old men and women. Circulation 2016;132:586-594.
  11. Minihane A, Armah C, Miles E, et al: Consumption of FISH oil providing amounts of eicosapentaenoic acid and docosahexaenoic acid that can be obtained from diet reduces blood pressure in adults with systolic hypertension. The Journal of Nutrition 2016; 146:516-523.
  12. Tukiainen T, Tynkkynen T, Makinen V, et al: A multi-metabolite analysis of serum by (1)H NMR spectroscopy: Early systemic signs of Alzheimer’s disease. Biochemical & Biophysical Research Communications 2008;August 9th.
  13. Tanaka K, Kon N, Ohkawa N, et al: Does breastfeeding in the neonatal period influence the cognitive function of very-low-birth-weight infants at 5 years of age? Brain & Development 2008; July 18th.
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  16. Leaf D: Omega 3 fatty acids and coronary artery disease: More than a fish tale. Postgraduate Medicine 1989;85:237-244.
  17. Kaur P, Heggland I, Aschner M, et al: Docosahexaenoic acid may act as a neuroprotector for methylmercury-induced neurotoxicity in primary neural cell cultures. Neurotoxicology 2008; June 20th.
  18. Haapala E, Eloranta A, Venalainen T, et al: Diet quality and academic achievement. European Journal of Nutrition 2016; September 9th.
  19. Wu D, Feng L, Gao Q, et al: Association between fish intake and depressive symptoms among community-living older Chinese adults in Singapore. The Journal of Nutrition, Health & Aging 2016;20:404-407.            
  20. Sarris J, Murphy J, Mischoulon D, et al: Adjunctive nutraceuticals for depression. American Journal of Psychiatry 2016;173:575-587.
  21. Khajehnasiri F, Akhondzadeh S, Mortazavi S, et al: Are supplementation of omega-3 and ascorbic acid effective in reducing oxidative stress and depression among depressed shift workers? International Journal for Vitamin and Nutrition Research 2016; May 10th.
  22. Song C, Shieh C, Wu Y, et al: The role of omega-3 polyunsaturated fatty acids eicosapentaenoic and docosahexaenoic acids in the treatment of major depression and Alzheimer’s disease. Progress in Lipid Research 2016; January 4th.
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  25. Nishihira J, Tokashiki T, Higashiuesato Y, et al: Associations between serum omega-3 fatty acid levels and cognitive functions among community-dwelling octogenarians in Okinawa, Japan. Journal of Alzheimers Disease 2016; February 16th.
  26. Oulhaj A, Herneren F, Refsum H, et al: Omega-3 fatty acid status enhances the prevention of cognitive decline by B vitamins in mild cognitive impairment. Journal of Alzheimer’s Disease 2016; January 6th.
  27. Li F, Liu X, Zhang D: Fish consumption and risk of depression. Journal of Epidemiology & Community Health 2015;September 10th.
  28. AHA recommendations to eat 2 servings weekly of fish: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.WJEd2WczXcc
  29. 1.5 billion potato chips: http://nppga.org/consumers/funfacts.php
  30. Bird J, Murphy R, Ciappio E, et al: Risk of deficiency in multiple concurrent micronutrients in children and adults in the United States. Nutrients 2017;9(7):655.
  31. Putnam J, Allshouse J: U.S. per capita food supply trends. Food Review. USDA Economic Research Service, September-October 1998, pages 2-11. 
  32. Average US meat intake: 8.7 oz/day. https://www.google.com/search?q=average+daily+meat+consumption+in+US&sourceid=ie7&rls=com.microsoft:en-US:IE-Address&ie=&oe=&gws_rd=ssl AND https://www.pri.org/stories/2015-12-01/global-meat-consumption-will-soar-2024-what-meat-eaten-makes-big-difference
  33. 44% of food dollars spent eating out: https://www.forbes.com/sites/alexandratalty/2016/10/17/millennials-spend-44-percent-of-food-dollars-on-eating-out-says-food-institute/

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