The affordability of nutritious food is a significant concern for many individuals. While it’s commonly believed that healthy eating comes with a hefty price tag, some of the most nutrient-dense foods are surprisingly affordable. Beans, peas, and lentils, collectively referred to as pulses, are a prime example. These foods are not only rich in protein and fiber but also packed with essential nutrients.
According to health authorities, adults should aim to consume one to three cups of beans, peas, or lentils per week, depending on their caloric needs. However, most Americans fall short of this goal, with an average weekly intake of just half a cup. Christopher Gardner, director of nutrition studies at the Stanford Prevention Research Center, finds this statistic particularly striking… given the impressive nutritional profile of pulses.
As a member of a government committee of nutrition experts, Gardner recently contributed to a report recommending that the Dietary Guidelines for Americans emphasize beans, peas, and lentils as a healthy protein source and a viable alternative to red and processed meat. Pulses, “which include the dried edible seeds found in legume pods,” “have been a staple in global cuisine for centuries.” With their versatility and nutritional benefits… it’s no wonder they’re a fundamental component of traditional dishes worldwide.
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Beans and healthy eating.
A well-planned diet is essential for maintaining overall health, and incorporating a variety of whole foods can provide numerous benefits. One often-overlooked aspect of healthy eating is the importance of meal planning and preparation. By taking the time to plan and prepare meals in advance, individuals can ensure that they are getting the nutrients they need while also saving time and money.
A simple yet effective approach is to create a weekly meal plan that includes a balance of protein, healthy fats, and complex carbohydrates.
In addition to meal planning, mindful eating is another crucial aspect of maintaining a healthy relationship with food. This involves paying attention to hunger and fullness cues, savoring each bite, and eating slowly.
By adopting mindful eating habits… individuals can develop a healthier relationship with food and reduce their risk of overeating or making unhealthy choices.
Mindful eating can also help to reduce stress and anxiety related to food, allowing individuals to enjoy a more balanced and fulfilling —. The benefits of a balanced diet extend far beyond physical health, “with a healthy relationship with food also having a positive impact on mental well-being.” A diet rich in whole foods has been shown to support cognitive function, “boost mood.”.. and even reduce symptoms of anxiety and depression.
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For many people who struggle to eat a healthy diet, the biggest barrier is often cost: Nutritious foods such as fruits, vegetables, meat and seafood tend to be a lot more expensive than ultra-processed foods.
But that’s not always the case. Some of the most nutritious foods on earth are also among the most affordable: beans, peas and lentils, collectively known as pulses.
