|"Healthy Breakfast" by Vera Kratochvil|
Protein builds and repairs muscles. Protein helps keep you full and tone your muscles. Toning is an important aspect of exercise too. When you have healthy muscles, your body burns more calories while resting. High protein diets can lead to ketosis and other health problems. You need a balanced diet! Too much muscle will turn into fat if you don't keep the muscles toned. Cottage cheese, milk, greek yogurt, cheese, and lean meats are good sources of protein.
Fats keep your skin, eyes, and other parts of the body healthy. Some vitamins are contained in fat and bodies need fat to absorb nutrients. The Formula recommends 1% milk over skim because 1% milk has the 40-30-30 ratio. Avoid trans fats (man-made). Choose unsaturated fats over saturated fats when you can. Avocados, nuts, olives, seeds, and healthy oils all contain unsaturated fats.
Fruits & Vegetables
We get many of our nutrients from fruits and vegetables. These are all high in fiber too. About half of our plate should be fruits and vegetables. An apple a day keeps the doctor away.
Saving Money on Groceries
You don't need any fancy pre-portioned food or exotic ingredients to make healthy food. You can choose cheaper whole grains like barley, oats, or brown rice over the more expensive quinoa, and other "health" foods. Not that the expensive grains are bad--just expensive. You can save money by choosing fruits and vegetables in season or frozen. When you can, avoid canned fruit and vegetables because these usually contain more sodium and sugar. Try to eat in as often as possible. I spend way too much on eating out. You can still find easy to prepare foods that are healthy.
Buy generic and not organic if you want to save more money. I believe organic is a hype. Many pesticides are so much safer than they were decades ago that it isn't imperative to have "organic" foods. If you want organic foods for cheap, grow your own garden! Gardens can save money too, but keep it simple. It's easy to go overboard with a garden.