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Question
Posted by: LIane | 2010/04/20

HEALTHY EATING WHEN ON A BUDGET

So I have a really, really tight budget but I would like to eat healthy food that''s actually filling. i can''t really afford meat. and i do a lot of sport. i had my iron tested the other day and it''s gone down quite a bit. it''s at 12.8 at the moment and i think that''s why i''ve been struggling with exercise lately (i tire a lot faster than i used to). do you have any suggestions on how to spend R150.00 per week on food? thank you :)

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Our expert says:
Expert ImageDietDoc

Dear Llane
The fact that your blood iron levels are reduced is probably why you are struggling to exercise. The following foods are rich in iron: liver and red meat (if you can't afford red or even chicken livers at least once a week then eat chicken 2-3 times a week), fish, poultry and eggs (here is a relatively inexpensive source of iron - in the yolk), plus fortified maize meal and fortified wheat bread (all maize meal and wheaten bread in SA is fortified with iron and 8 other nutrients to help people achieve nutritional health) and dried fruit like raisins with pips. A while ago I wrote articles on 'Dieting on a budget', so please click on 'Diet/Food' at the top of this page and do a Search with 'Dieting on a budget' to obtain additional tips on how to make the best food choices if your budget is restricted.
Best regards
DietDoc

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

3
Our users say:
Posted by: Liane | 2010/04/21

thank you very much Dw and DietDoc !! :)

Reply to Liane
Posted by: DietDoc | 2010/04/21

Dear Llane
The fact that your blood iron levels are reduced is probably why you are struggling to exercise. The following foods are rich in iron: liver and red meat (if you can't afford red or even chicken livers at least once a week then eat chicken 2-3 times a week), fish, poultry and eggs (here is a relatively inexpensive source of iron - in the yolk), plus fortified maize meal and fortified wheat bread (all maize meal and wheaten bread in SA is fortified with iron and 8 other nutrients to help people achieve nutritional health) and dried fruit like raisins with pips. A while ago I wrote articles on 'Dieting on a budget', so please click on 'Diet/Food' at the top of this page and do a Search with 'Dieting on a budget' to obtain additional tips on how to make the best food choices if your budget is restricted.
Best regards
DietDoc

Reply to DietDoc
Posted by: dw | 2010/04/20

Hi. I spend about that and all I eat is healthy food. Oats for breakfast, chicken breast &  rice for lunch &  tuna salad for dinner. And it fills you up.

Reply to dw

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