06 January 2024 , 17:46
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January is a time to kick old habits and seek reinvention but it's also a period when Brits find themselves strapped for cash after the Christmas period, which can be tricky for maintaining a healthy lifestyle.
After the festive blow out period and New Year celebrations, we're all looking for ways to improve our gut health as we look forward to the next 12 months. While balancing healthy eating and a dwindling budget can be no mean feat, with the right guidance and understanding of nutrition, it's not an impossible task.
Forget fad diets, fancy tablets and whacky regimes - fruit and vegetables are still a good source of vitamins, fibre and other essential nutrients and should be incorporated into your daily diet to help give your stomach a chance to recover. Vitamins can reduce inflammation and make it easier for the body to absorb food's nutrient content.
Samantha Greener, wellness expert for Simply Supplements, says: "Getting in your vitamins is important for good health and overall wellness, and you can do it on a budget. Fruit and vegetables give a lot of what you need. Leafy green spinach is an all round superstar, packed with iron, antioxidants and vitamins C and K."
She added: "You can include spinach in pretty much everything. Try it in a curry or on a pizza, or use it as a base for a tasty salad or in a smoothie." And below, the nutritional expert has outlined the eight best vitamin and fibre-packed foods you can buy this January - all without breaking the bank.
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Forget fad diets, fancy tablets and whacky regimes - fruit and vegetables are still a good source of vitamins (Getty Images/EyeEm)Sweet potatoes
Not only do they taste delicious, sweet potato is a good source of vitamin A and can help with fibre and protein intake. Greener adds: "They’re also a healthier alternative for people who find they have too many regular potatoes in their diet. Try making some sweet potato fries, add to a curry or in a soup."
Spinach
Greener says Spinach is a cheap and handy addition to most meals. She explained: "This leafy green is full of iron and antioxidants which protect our cells from damage. It’s also packed with vitamin C to support our immune system and vitamin K which is essential for blood clotting and building strong bones."
Oranges
Oranges are one of the best fruits as they contain vitamin C, which helps promote healthy skin, teeth and maintain function of the immune system. And Greener says: "The easiest way to incorporate oranges is to eat it as a piece of fruit after a meal. Alternatively you could juice or make a tasty orange cake."
Lentils
Greener suggests using lentils to bulk up meat based meals such as cottage and shepherd's pie, Bolognese and chilli con carne. She explains: "Not only are they a good source of protein, but lentils are great at providing us with our B vitamins. They are a good source of vitamin B1 and vitamin B9 which are important for converting food into energy and are necessary for cell growth and division."
Vitamins can reduce inflammation and make it easier for the body to absorb food's nutrient content (Getty Images)Tinned chopped tomatoes
"Budget tinned tomatoes contain lots of vitamin C and some B vitamins," Greener says. "Use these to make a pasta sauce, add to soups or use to bulk up casseroles." Tinned tomatoes will also be one of the cheapest items on your grocery list.
Eggs
While eggs have risen in price, they are still a low cost protein compared to meat protein sources. Greener says: Eggs are a great vitamin rich food which you can turn into a healthy meal in minutes. They’re rich in vitamins B and D. Try making an omelette, tasty quiche or simply scramble or boil some eggs for breakfast."
Oats
Oats are a great source of slow release energy and can be used for porridge, overnight oats, or following the baked oats trend, - and they are all incredibly low cost and versatile. "Oats in porridge is a balanced breakfast that has great levels of carbs, protein and fat and can be made extra nutritious by adding your favourite fruits on top," Greener says.
Frozen berries
Finally, frozen berries are a cost effective way of getting more fruit in you. Greener says: "These are a cost effective way to get more fruit into your diet. Try a mixed bag of berries. Blueberries and strawberries are both a good source of vitamin C and fibre, you can add these to yoghurts or use to make a smoothie."