經濟有營食物表 Good Food on a Tight Budget List

goodfoodguides

The Environmental Working Group (EWG) 製作了一份 「經濟有營食物表」(“Good Food on a Tight Budget” list),從價錢、營養、殘餘農藥、環境污染度及所含添加物的表現揀選出100 種最好的食品

Grist 的編輯就「要吃得好同時合乎經濟效益」提供了以下建議:

  • 假如芝士開始變質就把它放在冰箱冷藏。想要碎的芝士,用不著買的自己在家刨好了。
  • 以乳酪代替菜譜中的奶油和酸奶油。盡量選購家庭裝以取代散裝可以削減成本和減少包裝廢物。
  • 過熟的水果一般會在市場特價發售。過熟的水果買回來以後切細並冷藏於冰箱,可用來做奶昔,或是伴著麥皮或乳酪食用。
  • 閱讀食物標籤。只列明「雜糧」或「麥」並不代表它是「全穀物]。
  • 讓孩子多接觸真正的五穀雜糧,而不是白麵包和白麵條。如果一開始時不習慣粗糧,可以逐步調配比例。
  • 在大減價時大量購入那些可以擺放較長時間的食物,如麥皮、鹽、糖、糙米等。
  • 在燕麥片、麥片、沙律和炒菜中加入果仁可以提昇營養。原裝果仁一般較為便宜。把果仁放在冰箱以保持新鮮。
  • 吃雞肉的話,原隻的雞或連骨切件的雞肉比較省錢。
  • 喜歡吃豆的話,買乾豆浸煮最省錢; 罐裝豆則最節省時間,但食用前最好先沖洗一下。
  • 蔬菜快要壞掉?把它們冷藏或用來煮湯。
  • 那些可以擺放較長時間的食物如馬鈴薯、胡蘿蔔、南瓜,番薯等,只要存放在陰涼的地方,即使放上好幾個星期還能保持鮮味。

The Environmental Working Group (EWG) has created a “Good Food on a Tight Budget” list where they have picked the top 100 food that ranked best on balance of food prices, nutrients, pesticides, environmental pollutants and artificial ingredients. The guide excludes whole food because of its price and lack of nutrient. It does not recommend peach due to its toxicity and it points out that broccoli is a lower- pesticide choice than lettuce and collards, which are both recommended for price.

Read the original article for more tips from the Good Food on a Tight Budget guide.

Source: Grist 

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