Overview
A simple meal plan to help clients eat healthy on a budget.
Our Healthy & Affordable Program proves that eating healthy doesn’t need to be expensive. It has been carefully created to include a minimal number of ingredients to keep food costs down and uses leftovers so no food goes to waste.
This program incorporates healthy fats, fiber, antioxidants, and ingredients to support the immune system.
Dairy Free, Soy Free
Evidence
This program was created with four key considerations:
Fiber
Fiber has several health benefits including improving digestive health, blood pressure, and weight management. This meal plan provides up to 40 grams of fiber daily from foods such as fruits, vegetables, lentils, and whole grains. Soluble fiber found in oats, apples, and cruciferous vegetables is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.
Healthy Fats
Daily fat is under 30% of total calories in this program. It comes from whole food sources and plant-based oils. Unsaturated fats provide cardiovascular benefits and improve immune function. Omega-9 fats from foods such as nut butter and olive oil are combined with carbohydrates to reduce glycemic response.
Antioxidants
Essential fat-soluble antioxidants like vitamin A and vitamin E reduce oxidative stress in cells and are useful in the treatment of inflammatory diseases. This meal plan contains vitamin A sources like eggs and broccoli and incorporates vitamin E through healthy oils, nuts, and seeds. These foods are paired with healthy fats to increase absorption.
Immune Support
Zinc and selenium are essential minerals critical for immune function. Even a mild to moderate zinc deficiency can impair immune function and increase the risk of respiratory infections. You can find zinc sources in this meal plan from whole grains, legumes, nuts, seeds, and meat. This plan provides up to 80 mcg of selenium daily by incorporating sardines, eggs, beef, and oats. A lack of vitamin C can make you more prone to getting sick. This plan provides vitamin C from whole food sources like berries, rapini, and potatoes.
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