7 survival foods to buy when you're low on money

In such circumstances, it is easy to throw healthy foods out the window to keep your glucose levels up. It is also possible to buy healthy foods with low nutritional value. But the truth is this is the time you need a healthy diet the most.

Fortunately, the seven superfoods you need in these moments are relatively cheap and readily available.

The cornerstone of a good diet is diversity. A good example of this diversity is the Japanese who try to eat 30 different kinds of food each day.

But, according to Christopher Wanjek a diet, nutrition and health professional, sticking just to these seven foods would meet your needs for macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins and minerals).

Beans

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Just like any other berries, most beans are highly nutritious. Black (turtle), red (kidney), pinto and soy feature on top of many nutritionists' lists of acclaimed superfoods. They are your best source of calcium and iron on the island. They are also a versatile island food because if you dry them they can keep you going for a long time.

Kale

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Yes, most leafy green vegetables will do you good, but kale is particularly rich in vitamins, minerals and fibre. You will find that meat doesn't feature on this list precisely because it lacks fibre which is essential for survival and good digestion. You can boil the stems for a simple vegetable broth and its close cousins broccoli, Brussels sprouts, cauliflower, cabbage, collard, kohlrabi, mustard and rapini don't hurt to add.

Cantaloupe

Cantaloupe is wildly tasty and nutritious. It's slightly higher than average sugar content can be excused because it is too good a source of vitamins A and C and potassium to pass up. It also lacks fat and has a lower glycemic load index making it a better pick than bananas.

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Berries

Blueberries, raspberries, wolfberries, and kiwifruit, among others, are matched by a few foods when it comes to flavour, vitamin content and antioxidant potency. Kiwifruit, for example, has more vitamin C than oranges and about as much potassium as a banana.

Barley

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Barley is a better choice than oats and other whole grains because it lowers "bad" LDL cholesterol levels and raises "good" HDL. It has essential vitamins (such as niacin and other B vitamins) and minerals (manganese and selenium) that are otherwise not so abundant in fruits.

Seaweed

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Seaweed comes in all kinds including Kelp, alaria and laver (kombu, wakame and nori in Japanese cuisine). Almost all of them are edible. It is loaded with vitamins and essential minerals and once dried it will keep you for months. Seaweed is a regular part of the Asian diet, and most Japanese homes will have four or five kinds on hand. If you think it's gross, you have eaten it in ice cream.

CHECK OUT: Why A Pass includes seaweed in his diet

Fish

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Salmon is as good as it gets. If you are out in the wild and find a river with salmon, then you're really in luck. Salmon is rich in omega-3 fatty acids, which are good for your heart. Any fish is a good source of healthy fat and protein and can be your sole source of vitamin B12.