7 Essential Nutrients to Stay Alive, Healthy & On-Budget

There are millions of different diets out there (and I have tried most of them) with various health claims but you cannot beat getting down to brass tacks and eating the seven building blocks of the human body.

I’ve tried vegan, carnivore, Atkins, keto…I even once went full raw food. And still ended up not knowing what was right for my body. So I’ve gone back to school and researched what is meant to be going in, biologically speaking.

We all want to be healthy and live well. And I believe it can be done on a budget. We’ve got to focus on nutrient dense foods (grub with the most good stuff possible).

Let’s explore the magic seven.

1. Carbs: Your Body's Main Energy Source

’No carbs before Marbs. Carbs make me fat.’ Yeah, if you’re gobbling down white sugar loaded carbs. But there is another way…

Carbs are the body’s primary energy source, fueling everything from physical activity (more energy to move that butt) to brain function (errrm and memory). So cutting it out will lead to being knackered, sluggish and be forgetful all the time. The key is to focus on complex carbs , which provide sustained energy and are rich in fibre. Things that make you go poopy.

My budget favourites are:

Oats: Affordable and versatile, oats are perfect for breakfast or used in baking. Buy in bulk for better savings.

Brown rice (or wild if you can afford it): nutrient-packed staple, brown rice provides fibre and complex carbs. Cook in large batches and freeze leftovers.

Potatoes: my favs. White and sweet potatoes are inexpensive and can be used in various ways, from roasting to mashing.

2. Protein: The Building Blocks of Life

I’m not talking eating your body weight in pigs heart or getting massive like a bodybuilder by eating 20 eggs a day. This can be as simple as some lentils.

Protein is essential for muscle repair, immune function, and the production of enzymes and hormones. You don’t need expensive bits of meat or fancy protein powders to meet your daily needs.

Some of my budget favourites:

Beans and lentils: These plant-based proteins are inexpensive, versatile, and packed with fibre. Use them in soups, stews, or as a meat substitute.

Eggies: Affordable, oval, cute and nutrient-dense, eggs are a complete protein source and can be used in various meals.

Canned fish: Canned tuna, mackerel or sardines are cost-effective sources of protein and omega-3 fatty acids.

3. Fats: Essential for Cell Function and Hormone Production

Poor olds fats. They are so misunderstood, but (healthy ones) are crucial for cell function, brain health, and hormone production. Focus on unsaturated fats, which can help reduce the risk of heart disease.

I did some research on fats, and for a 5g portion, olive oil, lard, duck fat, avocado oil, sunflower oil all come out around 40 cals. Butter was about 32 cals. So use sparingly but do use it. I’m not a bit fan of the processed fats like seed oils. Lard is my fav. So let’s start with that.

Lard: at about 50p for a brick of lard, this is my budget super staple. It’s had a bad rep but it’s actually full of heart healthy goodness.

Peanut butter: we can now get 100% peanut butter but no added crap from all the supermarkets now. Yippee! Peanut butter provides healthy fats and protein. Spread it on whole wheat toast, add it to your oats, or use it in sauces like satay. I quite like it spread on a pitted date.

Seeds: seeds are sooooo underrated. Sunflower and flaxseeds are affordable and packed with healthy fats. Sprinkle them on yogurt, salads, or oats. I buy a pack of ‘mixed seeds’.

4. Vitamins: Essential for Immune Function and Overall Health

‘An Apple a day keeps the doctor away’. Blinking brilliant advice. We’re talking fruits, veg, leafy greens and my favourite…cabbage.

What are vitamins? Vitamins are organic compounds needed for growth, immune function, and overall well-being. Each vitamin has its own role, so a varied diet is key to ensuring you get enough of each.

My budget favourites:

Carrots and sweet potatoes: Rich in vitamin A, these root vegetables are cheap and store well. Roast them, add them to soups, or boil with some fat and herbs.

Leafy greens: Spinach and kale are packed with vitamins A, C, and K. Buy frozen varieties to save money and reduce waste.

Citrus fruits: Oranges, lemons, and limes are inexpensive sources of vitamin C, crucial for immune function.

5. Minerals: For Strong Bones and Heart Health

No, not coal! But similar. Minerals like calcium, iron, and magnesium are essential for building strong bones, maintaining heart health, and supporting bodily functions. Many affordable foods are mineral-rich.

My budget friendly favourites:

Milk and yogurt: Dairy products are an affordable and easily accessible source of calcium. Opt for plain varieties to avoid added sugars.

Canned beans: Inexpensive and widely available, beans are a great source of iron and magnesium.

Bananas: high in potassium, bananas are a budget-friendly snack that helps regulate blood pressure and muscle function. A banana a day is the waaaay.

6. Water: Vital for Every Body Function

I know I RS not very sexy, but water is essential for nearly every function in the body, from regulating temperature to aiding digestion. While water itself may not be a nutrient, staying hydrated is crucial for health.

My budget-friendly favourites:

Tap water: In most places, tap water is safe and inexpensive. Invest in a reusable water bottle to stay hydrated throughout the day without relying on costly bottled water or sugary drinks. I like to use a huge mason jar to drink my water out of. It just makes me feel fancy.

7. Fibre: For Digestive Health and Weight Management

Fibre. Helps you poop. Helps fill you up. Fibre is vital for digestive health, helping to regulate bowel movements and prevent constipation. It also supports weight management by keeping you feeling full for longer periods.

My budget-friendly favourites:

Whole grain flour: Look for budget-friendly whole wheat flour to make bread, pasta and treats.

Cabbage: This is why I absolutely love cabbage. Cheap, versatile, and fiber-rich, cabbage can be used in salads, stir-fries, or fermented into sauerkraut for added probiotics.

Apples: A low-cost fruit that’s high in fibre, apples make for a convenient snack or addition to oats and salads.

Eating healthy doesn’t have to be expensive. By focusing on nutrient-dense, budget-friendly ingredients, you can meet your body’s needs without straining your wallet.