Home' Trinidad and Tobago Guardian : January 25th 2014 Contents A32
body & soul
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Government of the Republic of Trinidad and Tobago
The Ministry of Planning and Sustainable
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the Central Statistical Office in Tobago will be
Third Floor, Pump Mill Plaza (Greene Building)
Corner Pump Mill Rd and Plymouth Rd
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Ministry of planning
According to dieticians and nutri-
tionists, some foods are better than
others when you re trying to stretch
a dollar. Here are seven that you
should consider when funds are
The vitamins, minerals and antiox-
idants are some of the benefits, but
one of the biggest pluses may be that
the high amount of fibre in brown
rice helps slow digestion and fill you
up for a long time.
"Fibre is one of the best foods that
helps with satiety, or the feeling of
fullness," says Rachel Begun, a food
and nutrition consultant in Boulder,
Colo."They also help to spread the
food dollar because they re a compo-
nent of meals that can help you make
a fulfilling dish."
Like many items at the grocery
store, buying in bulk can save a lot of
Dry beans can cost about $5 per
pound and expand to three times their
volume when cooked, turning three
to four cups of dry beans into nine
cups when cooked, says Carol Wasser-
man, a certified holistic health prac-
titioner in Manhattan.
And beans, like rice, can be
flavoured with spices and herbs to
make the main portion of a meal.
"We have to kind of shift our think-
ing from having the meat be the centre
of the plate," and be more creative
with other dishes, such as rice and
beans, says Julieanna Hever, a plant-
based dietician in Los Angeles and
host of a healthy living talk show on
Beans are also a very healthy choice.
They are high in fibre and protein,
low in fat and sodium and have min-
erals such as iron, potassium, mag-
nesium, copper and zinc, along with
vitamins such as folic acid, thiamin,
niacin and B6.
These versatile vegetables can be
added to casseroles and used in a vari-
ety of ways, and they re every bit as
nutritious as coloured vegetables,
They contain 45 per cent of the rec-
ommended daily nutritional intake of
vitamin C, 18 per cent of fibre and 18
per cent of potassium, a mineral that
regulates blood pressure, she says.
They ve been found to have the lowest
cost source of dietary potassium.
The average potato is virtually fat
free, with a high water and fibre con-
tent to make it ideal for weight-loss
at 200 calories for an average baked
potato, according to information from
Be careful how you cook them. Fry-
ing a potato raises fat content from
zero to eight grams.
Any leafy greens, such as broccoli,
spinach and kale, have lots of nutrients
per calorie and help protect against
inflammation and disease, Hever says.
Some lettuces can be bitter, she says,
but can be offset in a salad with car-
rots, beets and other sweet vegeta-
"People aren t really used to it," she
says of bitter greens such as kale. "It s
kind of a taste bud transition that
some people have to get used to."
Instead of buying an expensive
dressing for any of these foods,
Wasserman suggests mixing a table-
spoon of extra virgin olive oil with
juice from half of a lemon or lime.
Buying fresh vegetables in season
is an inexpensive way to get them,
but frozen vegetables are a good option
too, Begun says.
They re picked at the peak of their
flavour and aren t nutritionally inferior
to fresh ones. The downside of fresh
vegetables is they might be picked
before their height of ripeness and
often travel many miles to a grocery
store, she says.
This is another economic source of
protein, rich in healthy fats, vitamins,
minerals and antioxidants.
Peanuts contain resveratrol, an
antioxidant found in red wine, says
Sharon Palmer, a Duarte, Calif.-based
food and nutrition writer who covers
You may not want to make them
the only part of your diet, but they
obviously have protein in them and
cost about $2 each.
Andrew Ross and his wife, who live
in Baltimore, eat a protein bar from
every three hours from when the time
they wake up until when they go to
bed. They started this habit in April
and he s lost 78 pounds so far.
They also eat Power Pak pudding
once a day, which contains 30 grams
of protein per can and less than 200
The protein bars have 20 grams of
protein and less than 200 calories.
Ross estimates that they spend less
than $400 per month on food and
drinks, saving money by buying in
bulk during sales.
The best answer to getting the most
nutritional foods for your buck may
be to simply buy fresh food that s in
season and not to fall for the theory
that fast food is cheaper than what
you can purchase at the grocery store.
"People don t think out of the box,"
Wasserman says. Fast food may be
quicker than preparing a meal at
home, but it won t beat buying fresh
fruit and vegetables in taste or cost,
she says. (US News & World Report)
7 foods to buy
when you are broke
Dry beans can cost about $5 per pound and expand to three times their volume when cooked, turning three
to four cups of dry beans into nine cups when cooked.
YOUR DAILY HEALTH
News and advice
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