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Nutrients in Foods: Affordable Rx For People With Disabilities

Discover the truth about nutrients in foods. It's one of the best things that people with disabilities can do for health and budget. Learn to improve your health while reducing grocery costs.

Why is this? It's because of the mysterious paradox that the more costly and "processed" a food is, the less nutritional value it usually has.

Disabled people are often strapped for cash, with so much of their money going toward medical expenses. Sarah Freeman, a friend of Ability-Mission.org, and bipolar-disabled herself, has graciously provided some extremely helpful information about getting essential nutrients from inexpensive foods.

Her self-tested tips will help you reduce your food costs and at the same time make sure you're on the road to getting the Recommended Daily Allowance (RDA) of the things your body needs for wellness.

Ten Super Foods YOU Can Afford

We all eat. The thing is, what are we eating? Are we eating things that nourish our bodies as part of the natural human cycle? Or are we eating anything we can get our hands on simply to satisfy our hunger?

Worse still, are we eating certain foods because we've seen them advetized so often on TV? Packaged, processed foods usually cost us dearly – in our wallets and in our health.

Sarah Freeman had to (and still has to) deal with her bipolar disorder. One of the sensible low-cost ways was buying low-cost, nutrient-packed food. Here are 10 of her favorites.

1. Potatoes

A potato has about 110 calories and costs around 20 cents. Rich in fiber and B6, potatoes are fat-free and cholesterol-free and have surprisingly high levels of potassium (18% RDA) and vitamin C (45% RDA).
Nutrients in foods – potatoes
2. Eggs

Eggs are an incredibly versatile perfect protein. They also contain 12 vitamins and minerals, such as choline, which is vital for brain development and memory. At less than 20 cents each, eggs are a delicious option any time of the day.
Nutrients in foods – eggs
3. Brown Rice

Brown rice has lots of pros, such as being high in selenium, manganese and fiber – and has very few cons. For example, it has negligible saturated fat, and virtually no cholesterol or sodium. It is also a good source of selenium and manganese. It even contains calcium and iron. And at less than $2 per lb, a � cup serving costs you approximately eight cents.
Nutrients in foods – brown rice
4. Sweet Potatoes

Sweet potato prices are volatile. They can go almost as high as $1 each. But get them when they go on sale. Then savor the delightful taste and nutritional value. They are sweet, low in calories, and packed with nutrients and antioxidants like beta-carotene. They're an excellent source of vitamin A and vitamin C.
Nutrients in foods – sweet potatoes
5. Broccoli

Broccoli is Sarah's favorite green vegetable. For around $2, you can buy 2 lbs of broccoli and serve four hungry adults. A cheap and easy to prepare delight, broccoli often gets included in lists of so-called super foods because it contains protein, thiamin, pantothenic acid, calcium, iron, magnesium and phosphorus in reasonable quantities. It's especially high in fiber, vitamin A, vitamin C, vitamin E, vitamin K, riboflavin, vitamin B6, folate, potassium and manganese.
Nutrients in foods – broccoli
6. Oatmeal

Oatmeal is best the old-fashioned way. To buy the cheapest yet most nutritious oatmeal go for traditional products such as Quaker Old fashioned. At 13 servings for less than $3, there is no more delicious and nutritious way to start to the day.
Nutrients in foods – oatmeal
7. Bananas

Bananas go great with oatmeal, and at around forty cents per pound, you can add a whole one to your breakfast for about 15 cents. Packed with fiber, vitamin C, potassium and vitamin B6, bananas may be the very best value for money food on the planet. Even if you're not much interested in the nutrients in foods, their great taste, ultra-low price, and perfect snack qualities make them a must-buy.
Nutrients in foods – bananas
8. Round Steak

Round steak is usually under $4 per lb, and there are other cuts that are cheaper. It's quite a contrast to the $10 and up you may pay for rib-eye. Yet lean beef is one of the best sources of protein and essential amino acids you could ask for. And iron. And folate. And more! Don't be afraid of the so-called cheaper cuts. A 6 oz serving of lean, trimmed top round steak has only 9 grams of fat, while a 6 oz cut of untrimmed porterhouse has 37 grams of fat, so you are helping your heart as well as your wallet. In fact a lb of round steak costs about the same as a large bag of cheese snacks – the type of empty calorie "non-food" where there is more nutrition in the box than in the contents.
Nutrients in foods – round steak
9. Apples

Apples vary a lot in price according to variety, but even a "designer" apple comes in under a dollar. We used the expression "an apple a day keeps the doctor away" long before modern science revealed the powerful truths about the nutrients in foods. Now we know why.
Nutrients in foods – apples
10. Yogurt

Non-fat yogurt is a delicious source of calcium and protein and works out at around 60 cents a serving. Add even the most expensive apple and you have a delicious desert for half the cost of piece of fattening, heart-stopping cheesecake.
Nutrients in foods – yogurt

Don't Waste Money On Empty Calories

Educate yourself about nutrients in foods and you won't waste money on empty calories. The rule here is "buy fuel - not fodder."

What's the difference between "fuel" and "fodder?" Fuel describes food that truly feeds your bodily engine. It will be converted into energy, power and strength.

Fodder describes those popular but inferior items that are quickly consumed or chewed up without any lasting value. Even though the demand for fodder is high, that's not a sign that it has value. In fact, the food value is low.

You also might be fooled into thinking that these heavily processed, empty calorie "snacks," "treats" or "convenience" items have food value because they have a high price tag. Au contraire!

They are nutritionally worthless. In fact, the refined sugar, saturated fat and other worthless calories will only damage your health while at the same time denting your wallet.

Save Money By Shopping Smart

Have you ever noticed the layout of the typical large chain grocery store? The fresh produce, meat, and dairy items (the cheapest yet most nutritious foods) tend to be located in the aisles at the outer edge.

The closer you get to the center of the store, the more processed foods, "convenience" items, candy, soda, etc.

A great way to save money (and make sure you are getting healthier food) is to see that most of the stuff in your cart comes from the outside edge.

By "shopping the perimeter" you target the outer aisles where the smart food choices make a ring around the empty calorie/over-priced junk towards the center.

Shop based on the nutrients in food. You'll be much healthier for it – both physically and financially.

All About Sarah Freeman

Sarah FreemanSarah Freeman is an attorney with manic-depressive illness, author of the bestselling e-Book "The Bipolar Diet," and webmaster of www.bipolar-lives.com – one of the Internet's leading sites on bipolar disorder.

If you are looking for bipolar stories, mine is a doozie.
So where do I start? It is hard to improve on the traditional 12 Step introduction: Hi. My name is Sarah and I am bipolar.
How did I come to know this? The way most bipolar people do!
In 2004, when I was 43, I finally did something so outrageous, so crazy, so totally destructive and inexplicable, that even a medical profession that routinely takes up to 10 years to come up with an accurate diagnosis couldn't miss it.

Get the whole story. Find out how Sarah has been able to deal so effectively with her bipolar disorder. Visit her at: www.bipolar-lives.com.

Now, Ability-Mission.org is all about helping you get your own story in writing with all the right information in the right order. The service is free and you should not delay. So, are you...

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