AFFORDABLE MEALS TO HELP YOU MAINTAIN AN ADEQUATE DIET AT THIS TRYING TIME! Lilian Felix

With what the world is facing right now, not everyone can afford to eat right or consume food that will amount to an adequate diet.

The majority were not able to stock up their homes with foodstuffs because of low economic earnings.
A lot of people depend on their daily income to feed and now it is taken away from them because of the pandemic, how will such individuals feed to survive?

This actually will lead to lots of nutritional deficiencies because most people will consume more of "mono-diet" which means eating what they only have and fail to consume other nutrients that they can't afford, which will cause deficiency of another essential micronutrient.

📍📍 NOW THE BIG QUESTION IS, HOW DO WE SOURCE these OTHER MICRO-NUTRIENTS WHENEVER WE CAN'T AFFORD THEM?📍📍

Basically, we all know the essential micronutrients are vitamins and minerals. Others are macronutrients.

We source these micronutrients from the local foods we have within our locality.

LET'S LOOK AT HOW TO SUPPLEMENT these NUTRIENTS IN OUR DIET USING OUR LOCAL FOODS!

📍PROTEIN RICH FOOD ALTERNATIVES TO MEAT📍

1. I believe we all know what locust bean is ("Ugba" in Igbo). this food is highly proteinous in nature and can replace protein completely. So even if you don't have meat to cook, you can add locust bean to your food. It will replace the protein.

1. Quinoa: Grains are a fantastic source of protein and relatively economical, trendy grain quinoa contains all 8 essential amino acids.

2. Tofu: Also known as bean curd, is made from soybean milk. It is extremely low fat and nutritious alternative to meat, Containing a high amount of protein, calcium and vitamin E.

3. Mushroom: The mighty mushroom has thrice the amount of protein than most veggies, making it a great addition to pasta's, pies and all sorts. Combine with other protein-rich foods such as eggs, tofu, and pulses for a super healthy free meal.

4. Fish: Seafood such as lobsters, prawns, octopus, tuna, salmon and habitat are all high in protein and lower in fat than most meat. Even the fattiest fish have a similar or lower fat content to lean meat.
Fish also contains omega 3 fatty acids which can reduce heart disease, lower blood pressure and have beneficial effects on the brain. Shellfish such as mussels also have high levels of iron enough to rival red meat.

5. Lentils: have one of the highest levels of protein by weight of all the pulses and only 1% fat, making them an excellent ingredient to bulk up meat-free curries and soups.

6. Nuts: They are fantastic everyday sources of protein. Eg one cup of almond provides more protein than egg while cashews are high in antioxidants and promote good cardiovascular health.

7. Ogiri-okpei : is a nutritious protein substitute. It contains potassium, iron, phosphorus, and other vitamins.

>>>> Healthy living is a journey and not a destination.

Always remember, the potency of taking good clean water helps in enhancing body metabolism. So ensure to take good clean water.

Watch out for my subsequent post, I will be sharing how we can source vitamin and minerals from our local foods.

I hope this helps...

#Goodnutritionforhealthyliving
#Iamyourhealthnutritionist #staysafe