How to Eat Healthy on a budget & Medically Endorsed

Eat Healthy and improve your overall self in a level, you will never want to stop improving!

We are not here to spread more misinformation, or recommend unhealthy habits.

But rather understand the fundamentals of nutrition, and improve your health ”miraculously” after professional medical advice.

You will be introduced to nutrition, weight loss in a healthy way, beauty, and the steps towards your best version!

This way, you will stay ”motivated” and reach the goals you want.

Grab a notebook and pencil, a fork, and bring your total focused energy.

Because you are about to learn the steps to prepare the perfect recipe for life.

Are you hungry?

Then, let’s cook this!

Eat Healthy. Tomatoes, meat, asparagus on a plate.

How to Eat Healthy?

It seemed to be very confusing, sometimes unrealistic, and difficult to follow model’s ”what I eat in a day” trends.

Healthy eating was perceived as an extremely tough task to accomplish, not to mention how expensive eco-friendly food tends to be.

And in general, a not-so-easy habit to sustain long-term.

Does this sound like you?

Because it absolutely sounded like me for a long time! To be honest…

But, I surely found a major solution to all my doubts and healthy eating struggles.

And I just can’t wait to share all the details with you!

Also, refer you to the best healthcare professionals to follow and check further.

I hope I make this guide simple for you.

Let’s first review the most fundamental, yet basic steps:

  • Understand macronutrients. What they are and how to implement them inside our diet.
  • Understand what foods contain the specific macronutrients.
  • Know your habits. (Eating habits, mentality, lifestyle…).
  • Be flexible.
  • Incorporate an exercise routine well-suited for your own functional needs and goals.
  • Start with baby steps.

It’s important to take in consideration what are the frequent habits we have before making drastic dietary changes.

So our bodies are able to adapt accordingly, and we start building new healthy practices that can stick with us long-term.


Is just exactly like practicing yoga, or running a marathon.

Maybe you accomplish big milestones in the same day or week.

But are you truly able to keep up with that pace for the next 5 years?

Uhhh… Maybe? But… It’s… A bit unrealistic…

And referring to my own personal experience, I must say I’m guilty of an ”all or nothing” mentality.

It personally didn’t work for me, and made me miserable.

Creates a never ending cycle of: trial, hard-work, success, error, feeling miserable, repeat.

And it was time for me to comprehend the core issue and understand my body better!

woman concerned against her laptop. Eat healthy.

What are macronutrients & micronutrients? Where are they?

Macronutrients are divided in 3 nutrient groups:

  • Carbohydrates.
  • Proteins.
  • Fats.

Carbohydrates & Complex Carbohydrates:

The fuel to our bodies. The energy that supports us to keep up with the day!

Carbohydrates are a core ”macro-food” (I just made that name out, lol) which are easy to digest, and that our bodies need to function and even lose weight!

Some examples of carbohydrates:

  • Bread.
  • Donuts.
  • Pizza.
  • Bagels.
  • Twinkies.
French fries, and hamburger. Eat Healthy.

Please, aside from what you might be thinking.

Don’t avoid them.

Eating some of those from time to time, can be beneficial and bring gratification to your life. That doesn’t mean you are not meeting your expectations or stopped being healthy just by eating a burger!

(Remember to be flexible).

Complex Carbohydrates are those listed as the ones that are ”complex” or difficult to digest. Which are essential for our healthy eating habits, and boost us with energy.

Such as:

  • Beans.
  • Rice.
  • Quinoa.
  • Potatoes.
  • Corn.
edamame with a hand spread salt.

Delicious, huh?

Now you know the difference between those 2 types of carbohydrates to ”play” within your diet.

But don’t skip them!

Proteins are like the bricks to our walls. Are the ”structure” we have been building with nutritional foods.

Please, this is just a silly way I made up to explain this the easiest way I could. Is obviously more complex than that.

But we just need to understand what it is and how does it work!

Some examples of food where you can find proteins:

  • Fish.
  • Chicken.
  • Meats.
  • Tofu.
  • Eggs.

Fats are exactly like the woods we would use to burn in the fire! Aren’t as structured as proteins, but provide energy, controls our cholesterol levels, and nutrients’ absorption.

Again with the silly comparisons!

But is such a fundamental macronutrient. The same as with proteins, and carbs.

Skipping them will disrupt our natural body system and essential processes. And break the weight loss goals you are trying to accomplish.

Important note:

While several macronutrients can contain a certain amount (grams) of carbohydrates, proteins, or fats.

Their essential molecular absorption in our bodies are going to be grouped depending on their predominant amount of one macronutrient.

The reason why are grouped in one side more than the other, is due to the molecular process that occurs and the amount of one macronutrient that predominates.

Please, check out this source for further information.

That is why we haven’t listed beans as a full protein source.

Because are more of a complex carbohydrate than it is a protein.

Which led us to talk about food labels.

The ones that provide with the nutritional facts about the amount of grams and molecular presence in that specific food.

Food labels.

This way, you will be able to identify how to organize your meals on your own!

  • Is recommended to take in consideration the amount of sugar per 100grams.

For example: 5grams max. of sugar per 100grams is recommended.

  • And more than 5grams of protein, carbohydrates, fats per 100grams sounds like a plan!

And it strongly depends on the product.

And lastly, Micronutrients.

Cited from the Healthline:

”The term micronutrients refers to vitamins and minerals, which can be divided into macrominerals, trace minerals and water- and fat-soluble vitamins. An adequate amount of micronutrients often means aiming for a balanced diet.”

Which means that are an extremely essential part in our health and beauty!

Eat Healthy on a Budget

OK! You are a rock-star of nutrition now!

It’s time to talk about how to save money and eat healthy.

Why is there the perception you need to buy an expensive salmon, or ultra fancy salts to be awesomely healthy?

I won’t say names… BUT!

Social Media?

Sorry! Burning bridges has become a habit for me, now that I see so much misinformation out there in such sensitive and extremely serious topics like our health!

And don’t take it from me!

Please, let me introduce you to a doctor who has been nurturing all I know about nutrition and self-improvements.

He has a Bachelor’s Degree and a Master’s in Human Nutrition by the University of Javeriana and University of Leon.

And 2 more Marter’s in biochemistry from Atlantic International University.

And I’m not here only to brag about it, but to reassure you of his advances and incredible contributions to nutrition and human health.

Dr. Benjamin Francisco Ramirez Forero

You do yourself a favor by visiting his YouTube Channel and start learning so much in a short amount of time.

It will be impossible to go back!

He teaches you how to treat chronic illnesses through a healthy diet. Such as: diabetes, cancer, blood pressure, and way waay more!

Be ”skinny”.

And have a healthy lifestyle with the budget we can afford!

Obviously videos in Spanish!

Don’t forget to use the translation option to read subtitles.

You won’t regret it.

I wanted to also highlight the brilliant work women are doing inside the nutrition industry.

And talk about Danielle Hamilton Health!

She teaches you how to eat the right way through Instagram, YouTube, and her awesome Newsletter!

In my case, I struggled with insulin resistance. Even though I’m 25yrs old!

But have suffered because of that for years without even knowing it.

And thanks to her, I’m so much better now!

The most important part of it all, is that is absolutely affordable.

And if I’m totally honest, I learned everything I know now, for free.

You can check one of her YouTube videos like this one:

One of the videos of Danielle Hamilton about improving our insulin sensitivity through getting vitamin D

Eat Healthy! – It can lead to all of the following:

According to The Center for Disease Control and Prevention.

  • Helps you live longer.
  • Supports your beauty! Strong nails, healthy eyes, teeth, and skin.
  • Support muscles.
  • Immune system and hormones in place.
  • Bone strength.
  • Healthy and Beautiful weight according to your own body.
  • Lowers risk of diabetes, chronic illnesses, some cancers, and more!

And those are just some of the benefits of eating healthy.

This is way more than beauty standards and losing weight!

It’s about a happy life, and embracing ourselves to the fullest.

It’s about self-love and compassion.

About a beautiful family and relatives’ experience.

It’s extremely personal and a unique process.

A dad and a daughter on a sunset, showcasing benefits of eating healthy.

Healthy Eating – Be Flexible

I can’t stress this fact enough through this article!

Being flexible and having a deep focus in our mental health into this process.

Is as important as staying healthy physiologically.

As we mentioned, eating a burger or ”more than I should have”, doesn’t make you lose all the progress you have been doing.

Doesn’t make you evil, or a quitter.

But more HUMAN and a healthy person!

Kind reminder that:

  • You are enough.
  • You are more than what you eat.
  • You can do this.
  • You can accomplish a gratifying life.
  • You don’t have to skip carbs.
  • You don’t have to skip special occasions.
  • Don’t feel afraid to seek help if you need it in any time inside your process.
  • You are valuable.
  • You are unique.
  • You are beautiful.

You just need to find your balance.

And we are more than aware of how difficult this could be!

That is why we have amazing articles to support your mental health, practice mindfulness, and become the best version of yourself.

Feel free to check out our 30 Days Without Alcohol in My Social Single Twenties.

Or The Best Mineral Sunscreen for Face You Need to Try.

Maybe you would want to support your mental health by practicing yoga for beginners, and making spiritual and special rituals smudging a white saint?

No matter what you do, your mental health should be the top priority.

“Turn your food into medicine and you won’t need medicines anymore.”


Cleaning the Table – Going for a walk

This is my way of saying ”Goodbye” in this article.

You learned what, how, and why when it comes to macronutrients.

How to find them, and an affordable and medically endorsed methods to accomplish it.

Now is your time to take action with the right steps!

And we are so supportive of your process to become the best you!

I hope you enjoyed our article and that you could find it helpful.

We care about your health.

We care about you!

Thank you so much for reading until here.

And don’t forget to eat healthy.