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If you’re trying to eat healthier, you’ve probably heard that you should be eating fermented foods. Your body needs enzymes to properly digest, absorb, and make full use of your food, and raw, fermented foods have them in spades. Fermenting foods starts the digestive process, making them easier to digest and giving your more nutritional benefit from the food. In addition to those four health reasons for eating fermented foods, they just plain taste good! Pickles, sauerkraut, salsa, ketchup, sour cream, kim chi, mayonnaise and other naturally fermented condiments in the refrigerator section.
When I talk to people, the most common reason they have for not eating health food is budget.
I found this chart recently, and thought it does a great job of illustrating how eating healthy food really isn’t more expensive than eating junk—it’s a matter of choices.
Search the tops and bottoms of the grocery store shelves to find the generic or store brands.
So now that you have some idea on how to eat good food on a budget, go out there and experiment.
Halloween is just a few days away, and candy is getting a lot of attention—especially candy bars.
The companies that make nutrition bars do a good job of making you think you’re eating something good for you.
The chart below shows the sugar content of several popular nutrition bars, along with a few favorite candy bars.
Low-Sodium ItemsToo much salt can cause "jet bloat," so stick to low-sodium snack choices in order to minimize discomfort. This list of low carb foods is divided into several groups, including meats, vegetables, fruits, oils, dairy products, whole grain foods, beverages, and dressings.
There is a wide selection of foods and ingredients for preparing healthy, nutritious recipes. Fats and oils –cod liver, olive, lard, butter and coconut oil are your best low carb options to be consumed once in a while for a complete balanced diet.
Nuts and seeds – sunflower seeds, walnuts and almonds will give you the strength to sustain the low carb lifestyle and be healthy.
Dressing – mustard, mayonnaise, tartar Sauce, Blue Cheese, French and Italian salad dressing, sour cream, vinegar, barbecue sauce, and soy sauce are great examples for low carb dressing.

You can have these intact whole grains – such as barley and brown rice – as part of a slightly low carb diet. The starch found in whole, intact grains is broken down more gradually into glucose, making it less likely to cause the sharp spikes in blood sugar levels than that found in refined grains – such as white rice – or grains ground into flour – including whole wheat flour. Fruits can also be tricky because lots of fruits tend to have lots of carbohydrates in them, primarily the simple sugars glucose and fructose. In fact, some of the more popular low-carb diets differ in their opinion of fruit, depending on whether they rely upon glycemic index or glycemic load – South Beach, Zone – or the total carbohydrate content – Atkins. However, if you stick to the fruits listed above, you’ll get an extra boost of vitamin C, antioxidants and phytonutrients while remaining relatively low carb. There are foods available with no carbohydrate content that regulate your blood sugar levels and help keep them stable.
Adding these zero carb foods to your diet can help manage your weight and control your blood sugar levels. Water, black coffee (without the creamer)  and most diet sodas are good examples. Water, however, is the best no-carb drink option. Studies show that consuming diet drinks containing artificial sweeteners, such as sucralose, saccharin or aspartame, may increase your risk for weight gain, metabolic syndrome, heart disease and type 2 diabetes.
Up until a year or so ago, if someone told me to eat fermented foods, my response would be what are fermented foods. In very simple terms, fermentation is a way of preserving foods during which starches and sugars in vegetables and fruits are converted into lactic acid by the many species of lactic-acid-producing bacteria. I haven’t ventured beyond vegetables yet, but I’m loving the results so much it’s only a matter of time. I’m always amazed at how low our grocery bill is not we’re focused on whole foods of very high quality. It really adds up, and that money can be spent buying a free-range, organic chicken or tons of produce. If you aren’t eating lunch out at work, the savings will more than make up for any extra money you’re spending on healthy food. Not only do you save money, but homemade stock has less salt and is very healthy—use that for casseroles, soups, and Crockpot cooking. These are often very similar to (if not exactly the same as) higher-priced brand names though packaged under different labels. I thought this would be a good time to talk about the sugar in nutrition bars, or adult candy bars as I think of them.

You can find many snacks and dishes specially marked as low-sodium, or choose foods that are naturally low on salt, like fresh fruits and non-cruciferous vegetables. Low carb diets are becoming very popular and with this popularity comes the conundrum of what foods you can eat and which foods to avoid. This list is also helpful in that you can use it to modify classic recipes and make your own low carbohydrate versions.
Strawberries, blueberries, pears, oranges and apple are fruits that will give you an extra boost of vitamin C without the carbohydrates. You may ask why bread is on the list, but remember that certain carbs are acceptable on a low carb diet. The type of bread that you can eat on a low carb diet should be 100% whole grain with lots of fiber because this has a reduced carbohydrate content and fewer calories.
This is important as eating carbohydrates causes blood sugar levels to rise, which could lead to weight gain and obesity if excess amounts are consumed. Sugars, sweets and other foods that have artificial or added sugar and flavorings should be avoided, as well as pastas and breads (unless they are 100% whole grain). But if you’re not ready to do that yet, you can go to your local health food store and find plenty of options.
Yes, these things have a higher per unit cost, but we eat less overall and make different choices. In our house, we get several meals out of one chicken so I don’t mind spending $15 for the bird. Stores place the highest-priced brand-name items at eye level, knowing that many shoppers will just take it and not look around a better option.
If you have a food intolerance, suffer from chronic constipation, have asthma, and more, you may have a lack of good bacteria in your gut. I find Zip List to be a great tool when you are figuring out how to eat good food on a budget.

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