The $1 Foods That Will Help You Lose Weight

As a nutritionist, people often complain that ‘they would eat much healthier if it weren’t so terribly expensive?’ But the truth is, healthy food isn’t reserved for fancy delis and farmers markets. There are plenty of healthy everyday foods that you can find for less than a pound at your local supermarket.

While some of them may require some home-cooked food, the effort makes sense. A study led by researchers at the University of Bergen has found that life expectancy can be increased by up to ten years by switching to a healthy, balanced diet that is high in nutrients. good fatsscanty egg white And high-fiber plant foods.

These are my favorite supermarket products, with some tips on how to cook and eat with them:

1. Canned tuna: 72 cents for a 145 gram can

One can contains 24.9 g of protein, vitamins B3, D, calcium and magnesium

You can arrange the tuna pieces over lettuce leaves, cooked green beans, chopped tomatoes, sliced ​​hard-boiled eggs and olives for a simple salad nicoise. Dress with olive oil and white wine vinegar.

Alternatively, you can mix tuna with cold cooked tuna pastadiced onion and grated carrot. Season well. Or make simple fish cakes by pulsing together tuna, an egg, breadcrumbs, onion and some flat-leaf parsley in the food processor.

Tuna and bean salad recipe

• 1 can tuna (drained)
• 1 can mixed beans (drained)
• 1 small red onion, finely chopped
• 2 stalks celery, finely chopped
• 1 clove garlic, finely grated

To decorate:

• 1 tbsp extra virgin olive oil
• 1 teaspoon red wine vinegar
• Salt and pepper

Place all ingredients in a serving bowl, drizzle with the olive oil and vinegar, season and stir gently.

2. Natural live yoghurt: 90 cents for a 500 gram container

100 g contains 5.4 g of protein vitamins B12, B2, calcium and phosphorus, as well as intestinal-friendly live bacteria

Yogurt can be used as a seasoning to add a burst of flavor to a soup, curry or savory casserole. It can be used instead of mayonnaise in sandwich spreads, such as tuna and egg. This works especially well with thicker yogurt, such as Greek yogurt.

Yogurt is also an excellent addition salad dressing to add extra creaminess and tartness.

3. Mixed nuts: 75 cents for a pack of 25 grams

25 g contains 3.1 g fiber, 5 g protein, vitamin E, K, magnesium, potassium and selenium. It is also a good source of healthy fat

25 grams is perfect snack size portion. Have a square of dark chocolate next to it for extra heart-healthy antioxidants. Cut it into pieces and sprinkle it over yogurt or porridge in the morning. Grind the nuts in a blender and add a tablespoon to your morning smoothie.

4. Tinned lentils: 49p for 390g tin

Half a can contains 6.8 g fiber, 7.3 g protein, B vitamins, iron, magnesium, potassium and zinc

Add a tin to stews, curries, soup, a shepherd’s pie filling or bolognese sauce. Or mix a quick vegetarian burger mix in a food processor with an egg, a small onion, a small carrot, 1 tsp cumin, salt and pepper. Season with lemon, olive oil, salt and pepper to add to a salad.