Staying Healthy On A Budget

Morning!

We hope you're doing well this week! With spring in full swing and the weather heating up, there's a lot to look forward to. But we also know there’s a lot of uncertainty on the horizon, especially when it comes to the economy.

But here's the good news: a healthy, balanced diet doesn't have to be expensive, even when the economy is tightening its belt. It might feel like processed foods are the go-to when you're trying to save a buck, but you don’t have to sacrifice your health for convenience. With the right approach, you can nourish your body and your wallet. In this newsletter, we'll show you how it’s done.

CORE

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Let’s start with the basics. Pasta and rice, two pantry staples that can stretch your food budget without skimping on nutrition. Whole grains, in particular, provide more fiber, vitamins, and minerals than their refined cousins. They’re an affordable way to add bulk and nutrients to your meals.

When it comes to meat, buying in bulk is your friend. Value packs of meat are often much cheaper per unit, and freezing what you don’t immediately use can save you big in the long run. Meat can stay in the freezer for 4-12 months, so there is a slim chance of spoilage and slim left town! It’s a smart investment that helps you plan meals ahead of time.

Also, don’t forget your dairy staples. Milk, yogurt, and eggs (when they're not in the midst of "eggflation") are excellent sources of protein and vitamins, all at a reasonable price. These are high-quality nutrition powerhouses that will keep you fueled through the day.

Tricks to Get More Out of Less

Now let’s talk protein, the nutrient we all need but often can’t afford without cringing at the price tag. Here’s the thing: protein doesn’t have to be expensive. You can easily combine cheaper plant-based options to create a complete protein profile, thanks to the magic of protein pairing.

Welcome to your 20-second masterclass on the topic. Let’s begin. Your body needs 20 amino acids to build the proteins you rely on for everything from muscle repair to brain function. The catch? Your body can only make 11 of them. The other 9, called essential amino acids, must come from your diet. The quality of protein depends on how good or badly a food provides these 9 remaining amino acids in the right proportions for the body to use them effectively (as discussed in last week’s edition). If one’s missing or low, that’s considered second-class protein. The second class proteins are always from plant sources, but these masked heroes can pack an impressive nutritional punch if you combine them right.

Here’s how you can make them shine:

Rice + Lentils: You’d be hard-pressed to find a cheaper protein combo. Rice delivers 7g of protein per 100g, while lentils bring 26g per 100g. Pairing them together, you get a superstar combo of 15.8g of protein for just $0.34. A comparable steak? That’ll cost you $1.60 for the same amount of protein. You might argue that rice and lentils are “second-class” proteins (true, they lack a few essential amino acids). But that’s where they get cozy together. Rice is low in lysine but high in methionine, while lentils are high in lysine and low in methionine. Together, they cover each other’s amino acid weaknesses like the best tag team in the business, making them (almost) as good as animal protein.

Soy + Peanuts: Another dynamic duo. Soy, often found in tofu, is a plant protein renowned for its “completeness”, but like rice, lacks methionine. Enter peanuts, which provide the missing amino acid, completing the profile and offering a delicious, budget-friendly source of protein.

Budget-Friendly Produce: What’s In Season?

Now let’s talk produce. But before we do, check out the reference image below for the budget-friendly produce that’s in-season as of now.

Buying in-season fruits and veggies is a game changer, not just for your wallet, but for the environment too. Think about it: if you're craving strawberries in winter, they’ve got to be shipped from the southern hemisphere. That long-distance travel jacks up the price, so you’re paying extra for that out-of-season taste. Don’t get stuck paying for a strawberry that’s had too many miles put on it. Instead, check out what’s in season and snag the best deals.

Keep an eye on the produce calendar (it’s like a map to health, and savings). Screenshot it, mark your calendar, and shop local to score fresh, affordable produce. You'll support the farmers who work hard to grow our food while enjoying flavors that actually taste like food (imagine that).

PRODUCT MENTION

Staying healthy on a budget doesn’t mean sacrificing quality, and that’s where OceanElements comes in. A mineral replenishment aid that provides all the minerals your body needs in one scoop. As with all our products, it is 100% natural and junk-free.

Rather than buying multiple products to meet your mineral needs, OceanElements makes it simple by offering everything your body requires for optimal function.

ENDNOTE

Final Thoughts

By making smarter shopping choices, pairing plant proteins, and buying in-season produce, you can stay on track with your nutrition without overspending.

The key is to be strategic with your purchases, and a little planning goes a long way.

Until next week!