Dining on a Dime: Heart Healthy Edition

After having heart surgery around a year ago, I have been forced to learn about healthy habits, including diet and exercise. However, what I have found is that it can be quite the challenge to eat heart healthy on a college budget! I had considered a Paleo-type diet, but the supplies required to follow this eating plan (blanched almond meal, coconut sugar, etc.) proved to put a dent in my pocket book (plus, I think that healthy grains are good to eat, contrary to the Paleo philosophy). After scouring the internet for recipes and spending plenty of time with experimentation, I have gained a basic idea of how to make healthy meals and snacks on a college budget. That said, I will share what I have learned so that other people, like myself, who can’t afford to shop at Whole Foods can still eat nutritious food.Where do I shop?Sprouts:I have often heard it said that Sprouts is expensive, and while that’s true for some of their items, their sales are exceptional! I always shop on Wednesdays, where shoppers get the deals of both the previous and upcoming weeks. They usually have great deals every week on select produce and bin items (think bulk oatmeal). I stock up on items when they’re cheap, so then I have some in the freezer when they’re more expensive. On a weekly basis, /I buy an assortment of fruits, vegetables, and bin goods. Overall, I would say this is my favorite place to buy healthy food!You can check out their website here: https://www.sprouts.com/Trader Joe’s:Ah, the infamous Trader Joe’s! I have found that like Sprouts, some of their shelved items are more expensive, but since it’s recommended to shop the outside perimeter of the store (where the healthiest food is kept), I don’t mind. Their produce prices are typically comparable to Sprouts’s regular prices, but not to their sales. I love to get plain Greek yogurt, hummus, and dried plantain chips here. All in all, I enjoy shopping here, even though they have less items that I regularly purchase.You can check out their website here: http://traderjoes.com/What do I eat?I try to eat a diet consisting mainly of fruits, vegetables, and lean protein (eggs, fish, chicken, etc.). Healthy grains (oatmeal, oat bran, quinoa, and millet) also play a role in my day-to-day eating habits.  I avoid any foods with added sugar, bleached/non-whole grains, trans fats, and most dairy (cheese, sugary yogurt, whole milk). I also stay away from processed foods, restaurant foods, soda, and any "treat" or "comfort" food. While it can be challenging, and I occasionally I treat myself to a "cheat," I find I feel so much better and healthier on this diet. In general, I aim to have one source of protein, one healthy fat (fish, avocado, coconut oil, olive oil), and one fruit or vegetable in every meal I eat.Breakfast:I always eat breakfast- I find it important to start the day with some protein and fruit, as it helps kick-start my day:*1/2 cup oatmeal with a sliced banana, topped with flaxseeds and chia seeds*2 eggs scrambled with Frank’s hot sauce, and served with half a grapefruit*1/3 cup oat bran with raisins, topped with flaxseeds and chia seeds*1 serving of healthy “pancakes” (made with egg and banana)Lunch:For lunch, I typically eat leftovers from dinner (I often make enough dinner for a few servings, as it adds convenience not to cook every meal):*Leftovers from dinner*2 tuna “tacos”- 1 can of tuna, divided into two steamed leaves of cabbage, topped with shredded carrots, sliced avocado, and salsa (this meal provides protein, healthy fats, and vegetables).Dinner:I like to have a source of protein served with vegetables for my evening meal, as I usually work out in the late afternoon, and my body needs those nutrients to repair my muscles. Having this combination of protein and fiber also helps to alleviate late-night snack cravings.*1/2 small spaghetti squash with healthy, sugar-free pasta sauce, served with Brussel sprouts*1/2 chicken breast, served with 1 serving of quinoa*1 small pork chop, served with one small cooked sweet potato*1/4 pound salmon, served with over-roasted vegetablesSnacks:As someone who suffers from low blood sugar, I always make sure I have healthy snacks with me— otherwise, it’s easy to get weak when I get hungry, and reach for junk food. These are just a few of my healthy snack favorites:*Air-popped popcorn (this is my favorite- I eat it most every day)*Apples (with 2 TBSP peanut butter for added protein)*Carrots, celery, cherry tomatoes, snap peas (any combination of these) &  2 TBSP hummus*Roasted chick peas*Larabars*Nuts (raw, unsalted)*Dried plantain chips