In the supermarket's discounted expiring food area, you can always see many middle-aged and elderly people carefully selecting. Frugality is a virtue, but being too budget-conscious about eating can compromise your health. Nutrition experts remind: the diet of middle-aged and elderly people can not only be cheap, these foods are worth buying, no matter how expensive they are!

1. These "expensive" foods are actually health investments

1. Deep-sea fish: eat at least twice a week

Salmon and mackerel may seem expensive, but they are rich in Omega-3 fatty acids that can protect the cardiovascular system. Those who can't afford to buy fresh can choose frozen packaging, and the nutritional value is almost the same. Steaming or roasting is the best way to preserve nutrients and avoid frying ruining the good fats.

2. Nuts: a small handful every day

Although the unit price of walnuts and almonds is high, it is enough to eat 20 grams a day. Choose the original flavor without additives, and avoid salted or candied varieties. Packed in an airtight jar and placed in a cool place, it will neither spoil nor cause waste.

3. Dark vegetables: Donton can't be missing

Dark vegetables such as purple cabbage and spinach are rich in antioxidants. If it's too expensive, you can buy it in season, or choose a frozen vegetable pack. After blanching, mix cold or stir-fry quickly, with minimal nutrient loss.

Second, this money really can't be saved

1. High-quality protein should be guaranteed

Don't just pick cheap eggs, freshness is more important. Choose pasteurized milk with a short shelf life, which is more expensive but richer in active nutrients. Tofu should be produced by regular manufacturers, and small workshops may not meet the hygiene standards.

2. Staple foods should also be upgraded

Brown rice is more expensive than refined white rice, but the dietary fiber content is doubled. Pasta made from whole wheat flour has a slow glycemic rise and is more suitable for middle-aged and elderly people. It can be eaten in a mixed manner, which not only controls the cost but also takes into account the nutrition.

3. Condiments should be selected

Don't use oil that has been fried repeatedly, high-quality olive oil is more expensive but healthier. Low-sodium soy sauce is more expensive, but it's more blood pressure-friendly. The spices are selected with whole granules, which are easy to adulterate after grinding.

Third, it is more cost-effective to buy this way

1. Pay attention to supermarket evening discounts

Many fresh food starts to be discounted after 7 p.m., and the quality is still fresh. Make a list ahead of time to avoid impulse purchases.

2. Learn to divide and freeze

Take advantage of the sale to buy more fish and freeze it in small portions. Green leafy vegetables can be kept for a month after blanching and squeezing out the water and freezing.

3. Buying in season is the smartest

The price of out-of-season vegetables has doubled, but the nutrition is discounted. Pay more attention to local seasonal produce, fresh and affordable.

Fourth, we should be vigilant against these "cheap goods."

1. Bulk food is risky

Nuts and dried goods stored in the open air are easy to oxidize and deteriorate. Bulk cooking oil may be adulterated, and safety is not guaranteed.

2. High salt and high sugar trap

Cheap ham sausages and pickles have an amazing amount of salt. Canned fruit has too much sugar, so it's better to buy fresh fruit.

3. Beware of unknown sources

The "native eggs" and "farmhouse honey" in the roadside stalls may not be reliable, and may hide potential safety hazards.

Remember: every dollar invested in health is saving for your future self. Instead of saving money for food to be handed over to the hospital in the future, it is better to eat better now. Starting today, set aside 20% more of your grocery budget, and you will find that your physical condition is very different!

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.