Nutrition bites:10 eats under (Rs)10

Most people are feeling the budget crunch, more so as grocery bills can’t be trimmed beyond a point. But saving shouldn’t shortchange you nutritionally. Though prices vary across cities and outlets, all these are better value than a burger, a kathi roll or chips and cola:

1. Potatoes: Just don’t fry them! About 200g (Rs4-6) makes a good-sized portion.

2. Tomatoes: Rs10 buys a kilo.

3. Oats: High in heart-healthy soluble fibre, and a quick, tasty breakfast at Rs7 or so.

4. Eggs: Once equated with cholesterol, they’re now back on the good food list, at Rs3 each.

5. Lentils: Beans and dals are great protein options. A serving of rajma (about 30g) is just Rs2-3. Ditto for soy protein. Sprouts, even from a shop, cost about Rs20 for a 200g bag.

6. Spinach: Rs10 buys a big bunch of saag or other leafy greens, packed with nutrients.

7. Bananas: They are high in fibre and potassium. Cost: Rs3-4 each.

8. Dairy: At Rs5-6 for a glass of toned milk, you have no reason to risk osteoporosis. Making dahi and paneer at home cuts costs by half too.

9. Unpolished rice: Brown rice costs Rs80-100 a kg, while red rice costs Rs70-90 a kg. Both are worth developing a taste for.

10. Nuts: They seem pricey, but a serving is just a spoonful.

Source : www.livemint.com

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