Archive for the tag - healthy food

20 High Protein Healthy Foods You Should Be Eating!

Dear Davey,

I really don’t like the taste of protein powder, so I’ve been looking at other ways to increase my protein intake. What are some healthy high protein foods that I can include in my diet?

From,
Sammy

DSC_8067It’s no secret that protein powder doesn’t taste great. But it’s important to remember that you’re eating it for other reasons than flavor. It’s fuel for your body.

Having said that, there are certainly plenty of other options for increasing your overall protein intake. Here are a few of the healthier options that I’d recommend:

  1. Quinoa (24 grams protein / 1 cup, uncooked)
  2. White beans (47 grams protein / 1 cup, raw)
  3. Peanut butter (8 grams protein / 2 tablespoons)
  4. Edamame (17 grams protein / 1 cup, cooked)
  5. Tofu (20 grams protein / 1 cup)
  6. Seitan – wheat-meat (18 grams protein / 3 oz serving)
  7. Dry roasted mixed nuts (14 grams protein / half cup)
  8. Raw almonds (15 grams / half cup)
  9. Lentils (18 grams protein / 1 cup, boiled)
  10. Chicken (43 grams protein / 1 cup, cooked)
  11. Canned tuna (42 grams protein / 1 can)
  12. Tilapia (26 grams protein / 100 grams fillet)
  13. Salmon (20 grams protein / 100 grams fillet)
  14. Octopus (30 grams protein / 100 gram serving)
  15. Tuna (30 grams protein / 100 gram fillet)
  16. Halibut (23 grams protein / 100 gram fillet)
  17. Turkey breast (34 grams protein / 1 serving)
  18. Eggs (6 grams protein / 1 egg)
  19. Plain Greek yogurt (17 grams protein / 1 container)
  20. Cottage cheese (11 grams protein / 100 gram serving)

If you have any suggestions for protein-packed healthy foods, share them in the comments below!

Love,
Davey

P.S. For more nutrition tips, download Davey Wavey’s Insanely Easy Guide to Eating Smarter.

10 Tips: Eating Healthy on a Budget!

Hi Davey,

I really want to get in better shape. I’ve been following your blog and doing a lot of the “at home” training as I cant afford a gym. Actually, I cant afford a good diet either. I’m unemployed and have to stretch my dollars.

Are there any suggestions you could make for a good diet on a very low budget?

Cheers,
Pauly

Hey Pauly,

That healthy diets tend to be more expensive is a huge challenge for this country and our planet. This problem is exacerbated by the fact that unhealthy diets – though cheaper at the register – will contribute to expensive and potentially debilitating medical issues down the road. So while the upfront costs of an unhealthy diet may be less, the longer term costs can become quite staggering.

Having said that, there are plenty of ways to eat healthier while still on a budget.

Try these tips:

  1. Buy in bulk. Lean meats can be expensive – but when you buy in greater quantities, the cost per serving becomes discounted. Freeze your bulk purchases and defrost as needed.
  2. Drink water. And not just any water – drink tap water. The water that comes out of your faucet is probably quite similar in quality to the water you can buy in bottles, but it’s a fraction of a price. The national average price for tap water in the United States is $2.00 per 1,000 gallons. Now that’s cheap. Moreover, water is a healthy (and cheaper) alternative to other beverages – like sugary juices and soda.
  3. Buy in season. Seasonal produce tends to be much cheaper than purchasing out of season; stock up when you can.
  4. Buy generic. Opting for store brands can save you a bundle. The foods are likely similar in taste, ingredients and flavor – and usually only differ in price.
  5. Eat eggs! Yes, eggs are cheap – and a great source of protein. True, eggs have cholesterol – but dietary cholesterol and blood cholesterol are not one in the same; they are healthy (and delicious!) to eat in moderation.
  6. Eat fish – from a can. Canned tuna is another great way to get protein without breaking the bank – just make sure that the sodium levels aren’t too high. Fuel your body by adding tuna to salads and sandwiches.
  7. Avoid packaged and processed foods. If your meal is coming out of a box, it’s probably not going to be healthy. Cooking from raw ingredients isn’t only healthier, it’s cheaper. To that end, make your own meals.
  8. Buy frozen veggies and fruits. Fresh produce, especially when it’s not in season, can be super expensive. Berries, in particular, tend to be very pricey. However, buying frozen produce is a great alternative – and because the produce is frozen at peak ripeness, frozen produce often contains more nutrients than the fresh alternatives.
  9. Grow a vegetable garden. If you have the outdoor space and some extra time, grow your own vegetables. It’s fun, easy and it will help curb your weekly grocery bill.
  10. Don’t buy junk food. Instead of buying junk food like potato chips and candy – which are neither filling nor nourishing – put that money towards healthier, more wholesome purchases.

Is eating healthy on a budget a challenge? Yes. But it’s not impossible – and, longer term, it will result in better health and reduced medical and healthcare costs down the road.

Love,
Davey Wavey

P.S. If you have any tips for eating healthy on a budget, please share them in the comments below!

5 Best Easy, Healthy & Delicious Snacks!

If there’s one thing you should know about me, it’s that I love a good snack. In fact, I’m what you might call a snack connoisseur.

Snacks have gotten a bad rap. And since most people snack on potato chips, cookies or bonbons, maybe that bad rap is partially deserved. But today, I’d like to welcome you to the land of easy, delicious and healthy snack alternatives. They’re not processed, loaded in unhealthy fats, sodium or any of the other crap you might find in many prepackaged snack options.

These are my actual top five favorite simple and healthy snack options:

  1. Almond butter dipped frozen banana. The name says it all. Peel a banana, wrap it in plastic wrap and stick it in the freezer. Once frozen solid, remove the banana and slice it into generous chunks. Using a fork, dip each chunk into almond butter and place in a small plate or bowl. Let stand for a minute, and the almond butter will form a frozen shell around the banana. Eat and enjoy!
  2. Carrot sticks and hummus. Admittedly, I’m not a big fan of the taste of veggies. But a carrot stick dipped in hummus is both healthy and delectable. Hummi (is that the plural of hummus?) are available in a variety of flavors – so it’s a snack that never grows old. My favorite flavors are spicy chipotle and garlic lovers.
  3. Frozen fruit. Produce can be pricey – especially when it comes to fresh fruits and berries. I’ve discovered a simple trick. Stock up on cut frozen fruits (many are just a few bucks per bag), and mix them together into a small bowl. Frozen fruits are usually flash frozen at their ideal ripeness – and so they’re absolutely delicious. I prefer to eat them frozen; it’s almost like eating candy – I love it. I usually stick to a combination of raspberries, blackberries and strawberries. If you’re feeling extra fancy, add a dollop of yogurt.
  4. Apples and fresh peanut butter. Nothing beats a sliced Fuji apple and a few tablespoons of peanut butter. And fear not, though nut butters (like the almond and peanut ones I recommend) contain a lot of fat, it’s not the same kind of fat you’d find in, say, a fried mozzarella stick. If it’s available to you, opt for fresh nut butters. Apples, being rich in fiber, are also very filling – and so this snack is both scrumptious and satisfying.
  5. Hard boiled eggs. Once a week, I boil a dozen eggs and store them in my fridge. When I’m craving a snack, they’re super easy and convenient. They’re also packed with high quality protein. And though eggs have a lot of cholesterol, the impact of dietary cholesterol on blood cholesterol levels is fairly small. Moreover, if you are concerned, the yolks can be easily removed to eliminate the cholesterol. Eggs become less healthy when we fry them in butter, top them with bacon and cheese and sandwich them between thick slices of white bread. Eating hard boiled eggs is a healthy and delicious alternative.

What’s your favorite healthy snack? Share it below – I’d love to try out some new options!