当你身无分文时，可以买到便宜的食物

当你身无分文时，可以买到便宜的食物

WHEN MONEY IS TIGHT, you may be tempted to cut back on what you're spending at the supermarket. But while spending less at the grocery store is a seemingly simple way to stretch your dollars further, buying cheap food can wind up costing you. For instance, if you live on cheap snack foods that pack on the pounds or produce high cholesterol, eventually you could spend plenty on health care costs.

当手头紧的时候，你可能会忍不住减少在超市的消费。但是，虽然在杂货店花更少的钱，但这似乎是让你的钱花得更多的一个简单的方法，买便宜的食物最终会让你花更多的钱。例如，如果你吃的是容易增重或产生高胆固醇的廉价零食，最终你可能会在医疗保健上花很多钱。

So if you're trying to maximize savings with cheap meal ideas, consider these cheap dietitian-recommended items.

所以，如果你想用便宜的饮食理念最大限度地节约开支，考虑一下这些营养师推荐的便宜的食物。

Taylor Wolfram, a registered dietitian and nutritionist in Chicago, suggests beans as a healthy and budget-friendly meal choice. They're especially cheap if you buy them dry and then cook them, costing around 15 cents per serving, Wolfram says, citing information from the Bean Institute.

芝加哥的注册营养师和营养学家Taylor Wolfram建议，豆类是一种健康且经济实惠的膳食选择。Wolfram引用豆类研究所的信息说，如果你把它们买下来晾干，然后再煮，它们就会特别便宜，每份大约15美分，。

Meal ideas: Beans are incredibly versatile, Wolfram says. "Use them in tacos, curries, sandwiches, soups, chilis, dips such as hummus and snacks such as roasted chickpeas," she advises.

膳食建议:Wolfram 说，豆类的用途非常广泛。她建议:““在玉米饼、咖喱、三明治、汤、辣椒、鹰嘴豆泥和烤鹰嘴豆等零食中使用它们。”

Oats

燕麦片

"Oats are hearty, and with added spices can be delicious," says Daniela Novotny, a registered dietitian and biomedical instructor at Missouri State University in Springfield, Missouri. "They're a great source of vitamins, minerals and fiber. Whole oats have been shown to lower blood cholesterol levels, which helps to reduce cardiovascular disease risk. Plus the fiber helps to slow glucose absorption, which is helpful for diabetics," she adds.

密苏里州斯普林菲尔德密苏里州立大学的注册营养师兼生物医学讲师Daniela Novotny说:“燕麦很丰盛，加上香料会很美味。”“它们富含维生素、矿物质和纤维。全燕麦已被证明可以降低血液胆固醇水平，这有助于降低心血管疾病的风险。此外，纤维有助于减缓葡萄糖的吸收，这对糖尿病患者很有帮助，”她补充说。

How cheap are oats? Prices vary depending on where you shop, and the kind of oats you buy: steel-cut, rolled or instant oats. Currently, you can buy a Quaker Oats Instant Oatmeal Variety Pack on Amazon.com for about $11.50.

燕麦有多便宜?不同的价格取决于你在哪里购物，以及你买的燕麦种类:钢切燕麦、卷燕麦或即食燕麦。目前，你可以在亚马逊网站上以11.50美元左右的价格买到桂格燕麦速溶燕麦包。

Meal ideas: Oatmeal, oatmeal cookies and oatmeal bars are just a few budget-friendly ideas. You could also make oat bread or use oats in a homemade granola recipe, or even search the internet for some oat-based dinner recipes, like a broccoli cheddar oatmeal bake.

膳食建议:燕麦片、燕麦饼干和燕麦棒只是几个省钱的好主意。你也可以做燕麦面包或者用燕麦自制格兰诺拉燕麦卷，甚至可以在网上搜索一些以燕麦为基础的晚餐食谱，比如西兰花切达燕麦烤面包。

Bananas

香蕉

"(Bananas) get a bad rap for being high in sugar, but natural sugar in fruit is not a major concern for health," says Jenn LaVardera, a registered dietitian and wellness specialist in Southampton, New York. "Bananas contain vitamin C, manganese, vitamin B6 and potassium as well as antioxidants that support health. They also pack heart-healthy fiber. At sometimes under 50 cents per pound," LaVardera says.

纽约南安普敦的注册营养师、健康专家珍·拉瓦德拉说:“(香蕉)因含糖量高而臭名昭著，但水果中的天然糖分并不是健康的主要问题。”香蕉含有维生素C、锰、维生素B6和钾，以及支持健康的抗氧化剂。它们还含有有益于心脏健康的纤维。有时每磅不到50美分，”拉瓦德拉说。

Meal ideas: You'll probably want to have bananas as a snack, but you can slice them into your oatmeal or make banana pancakes.

膳食建议:你可能想把香蕉当零食吃，但你可以把它们切成薄片放进燕麦片里，或者做香蕉煎饼。

Spinach

菠菜

"An easy way to bump up the nutrient value is to add a couple handfuls of spinach. With spinach in the fridge, you can pull an affordable meal together in a flash," LaVardera says. "Spinach gives you a very high nutrient value for its price. It's an excellent source of vitamin A, vitamin C, vitamin K, folate and manganese and a good source of iron, riboflavin and magnesium."

“提高营养价值的一个简单方法就是加几把菠菜。有了冰箱里的菠菜，你可以瞬间做出一顿实惠的饭菜。”拉瓦德拉说。“菠菜的价格给你提供了很高的营养价值。它富含维生素A、维生素C、维生素K、叶酸和锰，还富含铁、核黄素和镁。”

Meal ideas: Spinach works for just about any meal. LaVardera suggests spinach omelets, spinach with whole grain pasta and spinach in a quesadilla. And if you're not a fan of the taste of cooked spinach but you like salad, get rid of the iceberg lettuce, which is low in nutritional value, and make yourself a cost-effective spinach salad.

膳食建议:菠菜适用于任何一餐。LaVardera推荐菠菜煎蛋卷、全谷物通心粉菠菜和油炸玉米饼菠菜。如果你不喜欢煮熟的菠菜的味道，而是喜欢沙拉，那就扔掉卷心莴苣，因为它的营养价值很低，你可以做一份划算的菠菜沙拉。