Eating Healthy for $3/Day (apparently it's possible)

  • Posted by a hidden member.
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    Apr 28, 2011 6:15 AM GMT
    Incidentally, if you live near an asian grocery store, I know that some of these prices can be even cheaper.

    http://www.miketuritzin.com/writing/eating-healthily-for-3-a-day/

    Time to wrap up.

    I settled on the following daily quantities of each of the foods listed above, with prices listed:

    3 cups cooked brown rice ($0.53)
    2 cups cooked pinto beans ($0.23)
    2 stalks cooked broccoli (360g) ($1.06)
    1 baked sweet potato (180g) ($0.40)
    1 tablespoon olive oil ($0.18 )
    1/2 cup sunflower seeds, shelled ($0.22)
    2 cups nonfat milk ($0.37)
    The total cost per day is $2.99.

    This diet supplies 2090 calories and all essential vitamins and minerals (with the exception of B12; see the discussion above). Fiber is high. Saturated fat and cholesterol are very low. 23% of calories come from fat, 15% from protein, and the rest from carbohydrates.

    This diet is quite high in protein (at 174% the daily recommended value). I don’t think there are any problems with that, but it’s something to keep in mind. (And it’s interesting to note, since many think vegetarian diets are low in protein.)


    There's also a pretty good discussion of the article here:
    http://news.ycombinator.com/item?id=2491908 - with some people getting by on costs of even less!
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    Apr 28, 2011 5:27 PM GMT
    possible if you're a strict vegetarian and in a tight budget.I would personally try to squeeze in some eggs to keep balance.
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    Apr 28, 2011 5:31 PM GMT
    I can find something wrong with it: not enough fat in the diet and therefore not enough n-3 fats.

    No fruit.

    No variety of colors from fruits and vegetables.

    2 cups of dairy doesn't even satisfy the DV for calcium.

    Good otherwise.

    Why eggs? What is with our culture that makes us think we need to have eggs in our diet? I don't get it.
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    Apr 28, 2011 5:40 PM GMT
    bluey2223 saidI can find something wrong with it: not enough fat in the diet and therefore not enough n-3 fats.

    No fruit.

    No variety of colors from fruits and vegetables.

    2 cups of dairy doesn't even satisfy the DV for calcium.

    Good otherwise.

    Why eggs? What is with our culture that makes us think we need to have eggs in our diet? I don't get it.



    Nope.That's not what I meant. Just in case if I were to follow this diet, financially I would spend a bit more on eggs as another cheap source of protein.
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    Apr 28, 2011 7:57 PM GMT
    that would work if I was a cow, i however need my meat
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    Apr 28, 2011 8:05 PM GMT
    PrinceOfArya saidthat would work if I was a cow, i however need my meat


    +1
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    Apr 28, 2011 8:25 PM GMT
    omg i would never survive on this diet, where is the fun food
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    Apr 28, 2011 8:33 PM GMT
    jerseywoof saidomg i would never survive on this diet, where is the fun food


    If you only have $3 a day to spend on food, fun in eating is perhaps not your highest priority.
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    Apr 28, 2011 8:37 PM GMT
    I would be in a constant state of hunger and lose all mass on that diet.

    NEED MOARRRR FOOD!!!
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    Apr 28, 2011 10:53 PM GMT
    There are other options. Since the OP's profile lists him as 33, I doubt he's living in a dorm???

    Being on a farm, I'm able to raise almost all of my own foods, which includes, dairy, beef, pork, poultry, and vegetables. I do have to buy the fruits.

    If someone has a yard, they can raise a lot of vegetables in a very small space. If you are in an apartment and have a porch or a balcony with some sun exposure, you can raise a lot of vegetables in containers. It's called "container gardening". Google it. As far as raising food in a very small yard, there is "square foot gardening".

    So, yes, a person can eat on a lot less than $3.00 per day.

    With my garden, I have it below a 5 acre pond. I water from the pond, so that costs nothing.

    If you live in the city, you can cook healthy and hearty meals from scratch. You just have to learn to plan.

    Also, check out the food pantries and such. In Kansas, we have Harvesters.It is an organization that supplies food pantries and they also have direct food giveaway at various locations. No one has to qualify with income or anything. I know several people that get their food this way. They give away a lot of food.

    If you are having a hard time budgeting food, don't be too proud. Do what you can to eat what you need and eat healthy.
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    Apr 28, 2011 10:57 PM GMT
    But I don't understand. Where is all the protein coming from? The only things I see that has a significant amount of protein are the milk and the beans. I don't think beens provide the complete essential amino acids, so is it still good if you're building muscle? Just curious.
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    Apr 28, 2011 11:04 PM GMT
    MuchMoreThanMuscle saidOne thing I also encourage people to do is to invest in a good quality pressure cooker. You can make soups and all types of dishes using a pressure cooker.


    When I was eating lentils and beans everyday (before I went Paleo - on the Paleo diet they discourage eating lentils - Google it if you want to learn why) I was using a crock pot to cook my beans. As you all know this is a process that takes hours. I was doing this and my electricity bill DOUBLED in one month's time. I was not going to tolerate that.

    So I was informed by my brother's girlfriend to buy a pressure cooker. The modern ones are amazing and very safe. Just BE SURE to follow directions. Although I do not eat them anymore I can cook raw lentils/beans in about four minutes! You can too! icon_smile.gif

    You just have to soak them overnight in water but that does not expend energy.

    Just a tip for fellow RJ bitchuz to save on energy costs. icon_razz.gificon_wink.gif


    Great tip! While we're on that line of thinking, may I also suggest a thermal cooker? Very good for getting beans or lentils cooked, and saves energy too. But I usually use it to cook beef stews though icon_sad.gif
    amazon-thermal-cooker.jpg
  • camfer

    Posts: 892

    Apr 28, 2011 11:17 PM GMT
    Regarding the calcium, both the broccoli and sweet potato are excellent sources. Some people believe that calcium in veggies is more bioavailable than the calcium in dairy.

    And for the question on protein, the combination of rice and beans makes more protein than either on their own. Each has differing limiting amino acids, so the combination is synergistic. Look up macrobiotic cooking for more info.



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    Apr 28, 2011 11:44 PM GMT
    You'll need a B12 supplement unless you want anemia and neuropathy.
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    Apr 29, 2011 2:46 AM GMT
    showme said
    jerseywoof saidomg i would never survive on this diet, where is the fun food


    If you only have $3 a day to spend on food, fun in eating is perhaps not your highest priority.
    +infinity!
    Calculating by my current food budget, I could do this $3/day diet for a month and save enough money to fly to NYC for a weekend...and party. icon_wink.gif
  • MuscleComeBac...

    Posts: 2376

    Apr 29, 2011 2:48 AM GMT
    paulflexes said
    showme said
    jerseywoof saidomg i would never survive on this diet, where is the fun food


    If you only have $3 a day to spend on food, fun in eating is perhaps not your highest priority.
    +infinity!
    Calculating by my current food budget, I could do this $3/day diet for a month and save enough money to fly to NYC for a weekend...and party. icon_wink.gif


    now THAT is a REAL jock! Oh yeah!
  • The_Martian

    Posts: 29

    Aug 19, 2011 12:41 AM GMT
    riddler78 saidIncidentally, if you live near an asian grocery store, I know that some of these prices can be even cheaper.

    http://www.miketuritzin.com/writing/eating-healthily-for-3-a-day/

    Time to wrap up.

    I settled on the following daily quantities of each of the foods listed above, with prices listed:

    3 cups cooked brown rice ($0.53)
    2 cups cooked pinto beans ($0.23)
    2 stalks cooked broccoli (360g) ($1.06)
    1 baked sweet potato (180g) ($0.40)
    1 tablespoon olive oil ($0.18 )
    1/2 cup sunflower seeds, shelled ($0.22)
    2 cups nonfat milk ($0.37)
    The total cost per day is $2.99.

    This diet supplies 2090 calories and all essential vitamins and minerals (with the exception of B12; see the discussion above). Fiber is high. Saturated fat and cholesterol are very low. 23% of calories come from fat, 15% from protein, and the rest from carbohydrates.

    This diet is quite high in protein (at 174% the
    daily recommended value)
    . I don’t think there are any problems with that, but it’s something to keep in mind. (And it’s interesting to note, since many think vegetarian diets are low in protein.)


    There's also a pretty good discussion of the article here:
    http://news.ycombinator.com/item?id=2491908 - with
    some people getting by on costs of even less!



    Wondering if this would help me out.
  • Posted by a hidden member.
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    Aug 19, 2011 12:54 AM GMT
    Wait, how much protein is in this diet? I want to try this for a week, but I needs mah proteeeens!
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    Aug 19, 2011 12:56 AM GMT
    This diet sounds depressing.
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    Aug 19, 2011 12:59 AM GMT
    I love sunflower seeds, but every time I binge on them I regret it afterwards due to the aftertaste.