2. Spend on canola oil
Canola
oil is one of the most popular oils to use because of its natural
taste, it's fatty acids and health benefits, and the fact that it can be
cooked at different temperatures. Like olive oil, it is rich in
monounsaturated fatty acids, but unlike olive oil, genetically modified
seeds are usually used to produce it. In addition, a significant part of
the preparation process includes the use of solvents, distillates and
odor removers, which you would prefer to avoid. The easiest way to do
this is simply to buy organic canola oil, the process of which is
completely natural and doesn’t include the use of heating or chemical
substances and genetic engineering.
3. Save on dry spices
Using
spices in cooking is the easiest and best way to add flavor to a dish
and upgrade its health benefits. If you want to get the best taste,
don’t look for the most expensive products rather the freshest ones. The
closer the packaging date, the better the quality of spice. Spices that
come in their whole form retain their freshness for longer than spices
that come powdered or ground, with a significant difference of several
years. This is why it is recommended to buy whole spices and grind them
at home.
If
you want to check the freshness of the spices in your home, use your
sense of smell and vision; If the spice’s smell has faded and its color
has dulled, it's time to throw it out. Also, don’t waste your money on
too many spices if you don’t plan on using them often, this way you’ll
always have fresh spices on hand.
4. Spend on beans
Although
food that comes in sealed metal packaging sounds and feels less healthy
than its fresh equivalent, canned beans are as rich in proteins and
fiber as dry beans, but not all canned beans are packaged the same way.
First, a cheap can of beans can contain certain additives, such as
calcium disodium, which help preserve the color of the beans, but at the
same time may impair the body's ability to absorb its nutrients.
Another
thing to pay attention to is the metal in the can itself. Many cans
contain a chemical called bisphenol A, which is known to disrupt the
endocrine system, which secretes hormones into the bloodstream. The
easiest way to avoid such supplements is by purchasing organic beans,
which is why it’s best to spend a little more in this case.
5. Save on avocado
Avocado
is a fruit rich in health benefits, including those linked to eye and
heart health. Although pesticides are usually used in avocado crops,
they shouldn’t worry you. In fact, avocado is the number one fruit on
the EWG's (Environmental Working Group) "15 Cleanest Crops" list, which
means that there are very few pesticides in it, and in any case, you
don’t actually eat the peel, thereby reducing your contact with
pesticides completely. This is why you don’t have to go for the organic
option, and you can feel safe saving your money when picking out
avocados.
6. Spend on apples
In
contrast to avocados, apples are at the top of the EWG’s “Dirty Dozen"
list, which means that apples have the highest amount of pesticides
relative to other crops tested. This is definitely not where you want to
see one of the most commonly eaten and favorite fruits. Of all the
apples carefully examined, 99% contained pesticide residues which can
increase your risk of cancer, so you may want to spend a little more
buying organic apples or at least wash your apples well before you eat
them.
7. Save on pasta
There
is almost no difference in the taste of pasta among the various brands,
and that is because most of them are prepared using the same recipe.
Whole wheat pasta is made from, as its name suggests, whole wheat, and
regular pasta is made from wheat flour and various essential supplements
such as niacin, iron, thiamin, vitamin B2, and folic acid. These two
types are excellent sources of complex carbohydrates, but only from
whole wheat pasta will you get the benefits of whole wheat and more
natural fiber.
Whether
it was made in Italy or elsewhere in the world, there is no need to
spend more money on what seems to us to be more "authentic" or organic,
since there are no real significant differences. Most of the flavor of
your pasta will come from the sauce you make for it, so even its taste
shouldn’t be a significant factor when making your choice.
8. Spend on canned tuna
Although
canned tuna contains many proteins and omega-3 fatty acids that benefit
our hearts, you may also be consuming high levels of mercury if you do
not choose your tuna carefully. This contaminant can accumulate over
time in the bloodstream and is particularly dangerous for the nervous
system of fetus’ and young children.
According
to recommendations it is best not to eat more than one can
of tuna per week, and the doctor recommends
that children consume only 2 cans a month. An ordinary can of light tuna
usually has less methyl-mercury than canned tuna with sauces and
additives and is, therefore, more recommended than other types.
9. Save on water
Water
is the cheapest drink we have, and it isn’t something that we should
take for granted just because of its availability. There are so many
brands of water that promise great taste and health benefits to their
competitors, but in fact, all water has to meet the same strict
international standards to be considered safe for drinking.
Instead
of buying bottled water, you can invest in a filter that will help you
get the same quality at a more cost-effective price. Also, if you don’t
recycle your bottles, you should consider starting, since such a change
will help our world stay cleaner and healthier.
10. Spend on meat
If
you buy meat that comes packaged from the factory, at least make sure
it’s antibiotic-free, which may help you reduce your exposure to
bacteria that are resistant to antibiotics. Organic meat usually comes
from animals that haven’t received additional antibiotics or artificial
hormones, and the food they consume is organic.
Remember
that anything that cows and chicken eat stays in their body, and if
they consume nutrients, you will consume the same nutrients. On the
other hand, if they consumed food filled with harmful substances, you
too will consume these substances through them. Therefore, it is
recommended not to save, but rather spend on the meat you buy.
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