Since our days in diapers and high chairs, our parents have been trying to impress upon us the idea that eating clean is the secret to eternal life. Despite all our kicking and screaming, they piled our plates high with fresh, brightly-colored veggies, while sliding us a bottle of milk for our bones.

Some of us are lucky enough to carry this healthy eating habit into our adulthood. But for those of us who didn’t—well, it’s never too late to get familiar again with this age-old nugget of wisdom.

To help you get back into the swing of things, here’s a refresher! Of course, we also know that with #adulting comes #adulting responsibilities—so we’re tacking on a budget-friendly shopping list to make getting healthy even easier.

WHY SHOULD YOU EAT HEALTHY?

Let’s get back to basics: eating healthy keeps your Body Mass Index (BMI) within a normal range, which is key to staying in good health overall.

Obesity can slow you and your whole system down, including your immunity. This can lead to life-threatening conditions, like diabetes, certain cancers, heart diseases, and stroke. In other words: a well-balanced diet plays a major role in ensuring that our bodies don’t quit on us before its time.

Not only does a healthy diet keep us from being sickness-prone, it also counters sickness-related stresses. Less stress means more productivity and energy, better mental health, and a better quality of life overall. If pure happiness isn’t enough of a reason for you to give healthy a try, there are tons more benefits—we’re barely even scratching the surface here!

HEALTHY EATING 101: A GUIDE FOR BEGINNERS

So, where exactly do you start? It’s really all about incorporating more of what a balanced meal needs: protein, high-fiber carbohydrates, healthy fats, vitamins, minerals, and as much water as you can gulp down in a day (8-10 glasses at least!).

As a general rule of thumb, be sure to avoid processed foods and canned goods filled with preservatives, excess salt, refined sugar, and refined carbs.

Essentially: you should be more conscious of eating foods that are nutritionally dense, so that everything you eat is good for your body. Snack healthier, look for yummy food substitutes, and be mindful of your healthy eating mistakes.

HOW TO EAT HEALTHY ON A BUDGET


If costs are a concern, let us reassure you that making healthy a habit doesn’t need to break the bank. Here’s a secret: you just gotta know where to look and what to look for. We’ll show you!

HIGH-FIBER GRAINS

If you’re shopping for grains, reach for high-fiber options over anything refined. Many local brands carry plenty of alternatives to the white rice we love so much. Between brown rice, protein-packed pastas, and crunchy granola, we’re seriously spoilt for choice when it comes to healthy carbs. No excuses now!

1. 7Grains Company Organic Yellow Soybean Protein Pasta, P160
These superfood noodles are made out of 92% yellow soybeans, offering up zero gluten and a ton of protein. They’ll definitely pasta test!

Shop it here.

2. Fresh Start Organics Brown Rice (2kg), P331
Make every meal better with unpolished, wholegrain brown rice packed with vitamins, minerals, and fiber. You might even enjoy its slightly nutty flavor and chewy texture more than its high-glycemic white counterpart!

Shop it here.

3. Arrowhead Mills Organic Quinoa (14oz), P585
This ancient superfood serves up a trifecta of iron, fiber, and protein. Plus, its light and fluffy texture makes it an addictive rice substitute health gurus can’t stop raving about.

Shop it here.

4. Take Root Champorado Granola, now on sale at P150 (limited time only)
This take on the Filipino fave is made with rolled oats, cacao nibs, 100% pure cacao powder, and buttery coconut oil. Who said hearty champorado couldn’t be good for you?

Shop it here.

5. Nature’s Own Instant Brown Rice Cereal with Spirulina (No Added Sugar), P269
Take your daily fiber intake with you wherever you go! High in vitamins B3 and B9, whole grains, and jam-packed with energy, this preservative-free, instant brown rice cereal will get you through the busiest of days.

Shop it here.

LOW-SUGAR SWEETS

If you’re a self-confessed sweet tooth, you can breathe: we promise you don’t have to drop sugar altogether. There are plenty of tasty treats out there that you can munch on without the guilt!

1. The Green Tummy Sugar Coated Cacao Nibs (80g), P135
These tasty little cacao bean crumbles are lightly dusted with sugar for sweetness, while still brimming with all the antioxidants, fiber, and iron your body needs.

Shop it here.

2. Take Root Peanut Butter Bliss Balls, now on sale at P117 (limited time only)
Indulge your PB craving and your dessert-loving tastebuds with these chewy peanut butter balls. They’re great for getting an energy boost on-the-go!

Shop it here.

3. Lifestyle Gourmet All-Natural Peanut Butter (240g), P150
Made with just peanuts, coco sugar, and salt, this all-natural peanut butter hits the spot. Yes, all that creamy deliciousness doesn’t have to cost you your waistline!

Shop it here.

4. Coco Dolce 65% Dark Chocolate (45g), P110
This gourmet dark chocolate bar is handcrafted with organic coconut sugar and virgin coconut oil, so it’s a low-glycemic, superfood alternative to everyone’s favorite candy.

Shop it here.

ALTERNATIVE PRODUCE

For fruits and veggies, it’s always best to eat them fresh. But if that’s not something you can swing, you can also have them baked and dried.

1. Take Root Kale Chips Sour Kream & Chive Flavor, now on sale at P198 (limited time only)
Yes, crisp, flavorful chips can be made from leafy greens! These all-natural, vegan chips are addictively tasty, while providing you with essential nutrients and enzymes. Munch away!

Shop it here.

2. Merashian Banana Chips (200g), P130
Finely-sliced and naturally sweet, this healthy, gluten-free, potassium-rich snack will have you going bananas at first bite.

Shop it here.

3. Healthy Munch Dried Cultivated Blueberries (50g), P149
Yummy dried blueberries are rich in antioxidants, anti-aging properties, and both heart and brain-boosting powers. Just munch on these tart treats any time a fruit craving hits you!

Shop it here.

4. The Green Tummy Organic Dried Apricots (100g), P180
Apricots are so naturally soft, sweet, and texturally satisfying, it’s great as both a topping (have it on salads!) and all on its own.

Shop it here.

See? Told you your wallet can take it!

To discover more about healthy living, visit our Wellness Tab.

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