网帖翻译

How do I eat healthily if I’m poor?

如果我很穷，怎么才能吃的健康？

Nicaris Daniels-Porter, has lived in poverty most of my life
I’m going to offer a different perspective. I have a budget of $40–50 a month for food and I’m vegan (so keep that in mind as well). This isn’t perfect advice, but I hope that it helps you.

我将提供一个完全不同的视角。我一个月有40-50美元的食物预算，而且我是一个素食主义者（所以你也要记住这一点）。虽然这不是最完美的建议，但我希望它可以帮助到你。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

Buy non-perishables
I no longer have access to a refrigerator, but when I did I found out that I wasted a lot of money buying fresh food. I would buy fresh produce and it would end up spoiling after just a week so I would end up throwing out a lot of food. Now that I have no refrigerator access because of my living situation (most college students also face this is they live in a dorm, but have no meal plan) this is even more critical. I also only have access to a microwave to heat my food and no cooking equipment (or reasonable place to store it if I had it) I typically buy a lot of instant brown rice and quinoa, canned beans, various canned vegetables (low sodium when possible) and fruits (no or lite syrup when possible), soups, wheat bread, pb & j, and anything thing else that you could keep in a pantry. When I do this, I find that I use nearly everything that I buy with almost no waste from spoilage. This also allows my to buy in bulk during sales (which are frequent for canned goods for some reason) without having to worry about losing any food. Occasionally I may splurge if I have a few extra dollars and buy ingredients for a salad and, because I won’t eat it all in one sitting, I spread it out throughout the day. It’s also nice to get cooked food from the grocery store instead of eating out (much cheaper), but, as a vegan, there are limited options for me so I don’t do this often.

你可以购买一些不容易腐烂的食品储存起来：
我现在已经不用冰箱了，因为当我使用冰箱的时候，我发现我在买新鲜的食物上面浪费了很多钱。我以前会买新鲜的农产品，但放了一个星期以后就变质了，所以我扔掉了很多的食物。现在，由于我的生活状况，我已经没有冰箱可以用了（大多数大学生因为住在宿舍，所以也没有冰箱可以用，因此他们也没有饮食计划），这是最关键的。我现在没有任何的烹饪设备，所以我只能用微波来加热我的食物（如果我有烹饪设备的话，我也没有地方来放这些烹饪设备）。我通常会买很多的速溶糙米和藜麦，豆类罐头，还有各种蔬菜罐头（尽可能的低钠饮食）和水果（尽可能的不加糖浆或少糖浆）、汤、小麦面包、花生酱和任何你可以放在食品储藏室里的东西。当我这样做的时候，我发现我买的东西几乎全都吃完了，所以没有因为变质而造成任何的浪费。所以这也是我会在促销期间大批量的购买的原因（出于某种原因，我会经常购买罐头食品），而且还不担心会有任何的浪费。如果我有多余的钱，偶尔我也会挥霍一下，我会去买一些沙拉的原料，因为我不会一次性吃完，所以我会在一天里分几餐吃掉。有时候从杂货店里买熟食比出去吃要好很多（因为会更便宜），但我作为一个素食主义者，我的选择有限，所以我不能经常这样做。

When buying food that will spoil, only buy what you will eat within a day or two
I do this sometimes with fruit especially. I will buy a couple tangerines, apples, bananas, etc. every once in awhile (when I have some extra money left over) and just eat it throughout the day. Farmers markets, if they are in your area, can either be very cheap or pricey, but I have sometimes been able to get fresh food cheaply this way. Great for snacks at work!

如果你要买一些容易变质的食物时，你只买能在一两天内吃完的量。
当我买水果的时候会这样做。我会每隔一段时间（当我有多余的钱的时候）买几个橘子、苹果、香蕉等，然后吃一整天。如果你所在的地方有农贸市场的话，那这些水果可能会很便宜，也可能会很贵，但我有时候可以用这种方法买到既新鲜又便宜的食物。非常适合在上班的时候当零食吃！

Try to buy store brands
Store brands will give you the best bang for your buck 9 times out of 10. Sometimes the quality isn’t the best though so if there is a lot of filler or added corn syrup or something like that, I may move up to another generic brand. Sometimes regular brands either offer more for a similar price, an exceptional quality that is worth a few more cents, or unique offering with no reasonable generic alternative, so this is not a hard and fast rule. Sometimes you can find great deals on breads at the bakery too (if your store has one)!
Try to attend events with food when you can
This may not apply to everyone. My job offers breakfast during monthly meetings or, if we have a conference (1–2 times a year), they will provide breakfast, lunch, and snacks! There are many school and community events too. Even if you aren’t hungry, take something with you if you can.

试着买一些店里的招牌产品：
购买店里的招牌产品十有八九会让你物有所值。有时候有些东西的质量并不是很好，所以如果这些东西里面有很多的添加物或者是有添加玉米糖浆或类似东西的话，我可能就会购买另一种普通的品牌。有时候，品牌产品要么就是以相似的价格提供更多的服务，要么就是比普通的价格贵几美分，然后会提供高质量的保证，要么就是为你提供独特的服务，所以这些产品一般没有合理的通用替代品，所以这不是一个硬性规定。有时候你也可以在面包店找到很划算的面包（如果你店里有的话！）
尽可能的去参加一些有食物的活动：
这可能并不适用于所有人。我的工作会在每月的会议期间提供早餐，所以如果我们有会议的话（可能一年会有1-2次会议），他们会提供早餐、午餐和零食！当然还有许多的学校和社区活动也会提供食物，所以如果可能的话，即使你不饿，你也可以带点食物走。

Try to invest in a supplement
When you have a very limited budget for food, it can be hard to make sure that you are getting enough of every vitamin and mineral you need. I recommend a cheap multivitamin and flax seed oil (usually also very cheap) tablets for omega-3s. I’ve found that the generic amazon multivitamins are great and I’ve found flax seed tablets for as cheap as $10 for a 30 day supply. I do not use supplements every day, but I will use them 2–3 times a week to help them go farther.
Buy extra virgin olive oil
As you read earlier, I am unable to really cook, so this may sound weird, but this is a great way to add healthy calories and fat to your diet. I usually mix in a little with my dinner (sometimes lunch, but usually not). This is not something I would recommend to buy in bulk because, even though this is shelf stable, it will eventually spoil.

你可以尝试去购买一些补充剂：
当你的食物预算非常有限时，可能很难确保你每天会获得足够的维生素和矿物质。所以我推荐一种便宜的富含omega-3脂肪酸的复合维生素和亚麻籽油片（这些东西通常也很便宜）。我发现亚马逊的普通复合维生素很好，而且我还发现亚麻籽片的价格低至 10 美元，可以吃一个月。我不是每天都服用补充剂，但我会每周服用2-3次，以助于我身体营养的吸收。
你可以买特级的初榨橄榄油：
正如你之前所看到的那样，事实上，我并不会做饭。所以我通常会在晚餐的时候在饮食中加入一点特级的初榨橄榄油（有时是午餐，但通常不会）和大家一起吃。虽然这听起来可能很奇怪，但这是在你的饮食中增加健康卡路里和脂肪的好方法。但这并不是建议大家大量购买特级的初榨橄榄油，因为即使它在货架上是最新的生产日期，它最终也会变质。

Again, I am not claiming that this is a perfect solution, but I thought I would give another perspective since most of the answers incorporate cooking and fresh ingredients which can be expensive, impractical, or simply not possible for some. I don’t know if some of the posters realize this, but, as someone who has grown up in poverty, many poverty-stricken areas don’t have access to fresh produce. So, unless you grow it yourself, you won’t be getting it. Many times the local dollar store or convenience store may be the only place to get food that is not already cooked (i.e. fast food, restaurants, etc.) or junk food, and you can usually find relatively healthy canned goods and other non-perishables there. That is one of many reasons that poor people are prone to obesity and malnutrition. The cheapest foods are usually the most unhealthy and most poor people go for whatever is cheapest. As an example, I am the only one in my family who does not eat white bread (which is extremely unhealthy) because white bread is widely available and is almost always the cheapest type of bread.
Edit: I want to clarify that supplements and olive oil are not part of my food bill, this is from any extra money I may save. I suggested this because it helps me to help my dollars go farther. If I don’t have
the money (this does happen sometimes), I will not get it.

最后，我想再次声明一下，我并不是说这是一个完美的解决方案，但我认为我给出了另一个角度的看法，因为大多数的答案基本上都是告诉你如何烹饪以及如何购买新鲜的食材，但这些食材可能会很昂贵，也可能并不实用，或者对某些人来说根本就做不到。我不知道发帖人有没有意识到这一点，但是，作为一个在贫困中长大的人，我知道有很多的贫困地区根本就吃不到新鲜的农产品。所以，除非是你自己种农产品，否则你根本就吃不到新鲜的。很多时候，当地的一元店或便利店可能是唯一一个可以买到还没有煮熟的食物（比如快餐、餐馆等）或垃圾食品的地方了，你通常可以在那里找到相对健康的罐头食品和其他不易腐烂的食品。这就是为什么穷人容易肥胖和营养不良的众多原因之一了。因为最便宜的食物通常也是最不健康的，而最贫穷的人只会选择最便宜的食物。举个例子，我是家里唯一一个不吃白面包的人（因为白面包非常不健康），而且白面包随处可见，但白面包几乎是最便宜的一种面包了。
补充：我想澄清的是，补充剂和橄榄油不在我的食品账单中，这是我可能省下的额外的费用。我提出这个建议是因为它能让我省钱。如果我没有钱的话（这种情况有时会发生），我就吃不到它。
原创翻译：龙腾网 http://www.ltaaa.cn 转载请注明出处

Ruth Marie Hofmann, Restless explorer of recipes, health foodie with a streak of common sense.
Run download the free PDF file for Good and Cheap. Written by Leanne Brown, a blogger of frugal note, this has an excellent primer for cooking and eating well on $4 per day per the SNAP program here in the States. I was impressed by the first 15 pages or so of this capsule of cooking technique recommendations plus the following pages of recipes. Simple foods are featured but not necessarily is it shoddy nutrition. It’ll launch some inspiration.
You do need to cook your own food. I took a moment to look up your name and location in England, realized that much of what I could recommend in the states would not work immediately for you, but there are some parallels. Eating production foods such as white bread and Nutella is where much of the crappy nutrition lies regardless of what country you reside. To eat well and eat frugal, you need to cook your own, period. Save the Nutella for a dessert treat!

你赶快下载 Good and Cheap 的免费 PDF 文件。这个文件是由节俭笔记的博主 Leanne Brown 撰写的，这是一本教你省钱的入门书，这也是根据美国的SNAP计划教你在美国如何每天只花4美元就可以吃得很好以及烹饪出美味佳肴。这本书前15页推荐的烹饪技巧以及后面的几页食谱给我留下了深刻的印象。简单的食物是一种特色，但这并不代表着简单的食物就没营养。简单的食物会启发你的灵感。
你需要自己做饭。我花了一点时间查了一下你在英国的名字和地址，我忽然意识到我在美国推荐的很多东西可能对你来说并不适用，但也有一些相似之处可能对你有所帮助。不管你住在哪个国家，吃白面包和巧克力酱之类的食品，都是没有营养的。要想吃得好，吃得节俭，你就需要自己做饭，除此之外别无他法。你还是把巧克力酱留着当甜点吃吧！

Look and ask for culls at farmer’s markets. Most produce booths are more than happy to move a lot of bruised or broken-skinned produce for half the usual cost … less of you buy the whole box! … than drag it home for the compost heap. This harks to a need to prep and cook promptly to take advantage of the find.
Look for dated markdowns such as bread or grains or rice. Stale bread is a happy find as it can easily be turned into bread stuffing for a casserole, overnight French toast for a Sunday brunch, ground into breadcrumbs for fishcakes or meatloaf or casserole toppings. Check out some of the Dollar-type stores as some have produce sections and large lot finds of whole grain breads. Keep freezer space if possible for extra loaves when you find them. Ask the store when they have their deliveries as invariably they will be marking down excess produce and you’ll likely score twice the produce for the dollar price even if you need to cut out bruises.

你可以去农贸市场找一些卖相不太好的食材。大多数农产品摊位都很乐意以一半的价格来出售大量有擦伤或破皮的农产品，这样你就不用买一整箱，以至于吃不掉的堆在家里当肥料了，这就需要你及时的做好准备去烹饪这些食材了，你可以好好的利用这一发现。
你还可以去寻找那些快过期的降价商品，比如面包、谷物或大米。不新鲜的面包是一个很好的选择，因为它可以做成砂锅菜里的面包填料，还可以在周日作为早午餐的隔夜法式吐司，还能用磨碎的面包屑可以做成鱼饼、肉饼或砂锅配料。你可以去看看一些美国的商店，因为那里会有农产品区和大量的全麦面包。如果可以的话，在你找到面包的时候，尽量保证冰箱有足够的空间可以放多余的面包。你还可以问问商店他们什么时候送货，因为他们总是会对多余的农产品降价，这样你就可以用一半美元的价格得到两倍的农产品，虽然你可能需要切掉那些已经坏掉的部分，但这样做还是很划算。

Hunt down a slow cooker via a thrift store or yard sale. Utterly and completely indispensable for doing broths and stocks without a great deal of attention on your part. You might be stunned at how you can redirect the near-trash trimmings from onions, celery, carrots, parsley into an overnight transformation for a darn tasty veggie stock (collect them in a freezer bag over a week). Add the bone carcass from a chicken and you’ll have extra flavor and nutrients for cooking rice or potatoes or thickened into sauces.
Eggs are your friend as far as protein. Never pass up a deal on eggs as you’ll always be one pan away from a quick meal when tired. Additional proteins that are far cheaper than animal sources are pulses (lentils) and the burgeoning variety of beans.
Start collecting soup recipes and giving them tryouts. Discover which ones will become your favorites … in my house, thick potato-based creamy soups and veggie minestrone soups are a big thumbs-up with a bit of toast or biscuit. Invariably a pot of soup will cover several days of dinner or lunch meals. They’ll easily absorb leftover tidbits without making you feel like you’re eating a rerun. If lentils are included and perhaps topped with a coddled egg, so rich in flavor, you’ll still feel like fine dining.
Join with frugal-minded neighbors to buy in bulk whenever the opportunity presents a large bag of rice, beans, steel-cut oats, or other dry storage supply. Bulk buys might seem to grab a chunk of budget, but you’ll not need to buy that pantry staple again until the next sale, allowing you to spend on other items during the following week(s).
There is a surprisingly broad scope of foods and recipes that can be wrangled on a tight budget.Play with what’s available to you locally and stay flexible as to the prize find of the day.

你可以在旧货商店或旧货出售会上淘到一个慢炖锅。这是做肉汤和熬高汤时必不可缺的，有了这个锅你不需要花费太多的心思就能做好。你可能会惊讶地发现，当你把洋葱、芹菜、胡萝卜、欧芹等几乎是垃圾一样的配料倒进锅里的时候，他们会在一夜之间就变成一锅美味的蔬菜高汤（即使你已经把它们放在冰箱里一个星期了）。如果你加上鸡骨头，你可能会收获额外的味道和营养，你可以用他来烹饪米饭或土豆，或者增稠成酱汁。
就蛋白质而言，鸡蛋是你最好的朋友。永远不要错过买鸡蛋的机会，因为当你累了的时候，你离一顿快餐只差一个鸡蛋。比动物来源便宜得多的蛋白质是豆类（小扁豆）和新兴的豆类品种。
你可以开始收集一些汤的食谱，并试做试吃。看看哪些会成为你的最爱……在我家里，浓稠的马铃薯奶油汤和蔬菜意大利通心粉汤配上一点吐司或饼干都是大家最喜欢的选择。一锅好汤可以当好几天的晚餐或午餐。它们可以很轻易的将剩饭剩菜都吸收掉，还不会让你感觉在吃剩菜。如果这锅汤里有小扁豆的话，你还可以在上面放一个鸡蛋，味道会变得特别浓郁，你吃的时候还会觉得这是一顿非常美味的晚餐。
如果有促销机会的话，你可以和节俭的邻居一起购买一大袋大米、豆类、燕麦片或其他干货。虽然批量购买可能会占用一大笔预算，但在下一次促销之前你就不需要再次购买食品储藏室里的主食了，这样你就可以在接下来的一周里去购买其他的物品了。
在预算紧张的情况下，可以处理的食物和食谱的范围非常广泛。你可以尽量利用当地可以找到的东西去做饭，并保持灵活性，以便找到当天的隐藏彩蛋。

Ben Waggoner, I cook it and I eat it.
A lot of folks have already given good answers: Avoid prepared foods. Learn to cook (not necessarily restaurant-grade, but simple stuff). Focus on beans and rice and vegetables; trade your Nutella for peanut butter; buy in bulk when you can; and so on. That’s all good advice.
I’m going to add one tip that I haven’t seen anyone else add: Don’t forget herbs and spices. Pick them up when you can, and learn how to use them.
You might be asking why I say this. You don’t absolutely need herbs and spices to live. OK, some of them might be healthful—but if I only have $5, I’m hungry, and I have to choose between one jar of turmeric or four one-pound bags of dry beans, of course I’ll get the beans, antioxidants be damned. Spices might seem like a luxury that you can’t afford.
BUT. . . herbs and spices can keep you interested in eating. They make it easier for you to stick to a new way of eating. They’ll make your family more willing to eat. Because, well, if you cook up a mess of beans without any seasoning and try to eat them, after a few bites you will probably say, “[expletive dexed] it, pass me the Nutella.” But if you cook up a mess of beans with salt, pepper, garlic, and maybe oregano and thyme. . . it will taste so much better. It’ll keep your taste buds interested.

很多人已经给出了很好的答案：不要去外面吃，要学会自己做饭吃（不一定要做成餐厅级的，自己做饭就会变得很简单）。可以以豆类、大米和蔬菜为主；可以把你的巧克力酱换成花生酱；如果可以的话，尽量大批量的购买等等。这些都是非常好的建议。
我要补充一个我从未见过的建议：不要忘记草药和香料。有机会就去买一点，并学习如何使用它们。
你可能会问我为什么要这么说，因为你并不需要依靠草药和香料来生活。好吧，我之所以这么说，是因为其中有一些草药和香料可能对健康有益。但如果我只有 5 美元，我饿了，我必须要在一罐姜黄或四袋一磅重的干豆子之间做出选择，我当然会选择豆子了，因为填饱肚子最重要。香料可能是你负担不起的奢侈品。
但是，草药和香料可以让你保持对食物的兴趣。它们可以使你更容易坚持一种新的饮食方式。他们会让你的家人更愿意吃饭。因为，如果你在没有任何调味料的情况下煮了一锅豆子并打算吃的话，可能你吃了几口就会说：”快把花生酱递给我。”但是如果你用盐、胡椒、大蒜，也许还有牛至和百里香来煮一锅豆子的话，味道就会好吃很多。因为这些香料会让你的胃口大增。

Herbs and spices will also let you vary your diet, even if you only have a few ingredients. Let’s say you have a can or two of crushed tomatoes, and an onion. You could chop up the onion, fry it in a little bit of oil, and then add the tomatoes and let it cook for a bit. Add salt and black pepper (because those go well with just about any dish). And then . . . what?
If you add oregano and rosemary and garlic and a bay leaf. . . you have Italian-style sauce! OK, maybe not exactly the way they do it autentico in Napoli or Roma—but it’ll taste good enough. Cook up and throw in a little ground meat or sausage if you have it, and/or chop up some bell peppers, mushrooms, squash, zucchini, etc. if you can get one or more of those. Ladle the result over cooked pasta. Or spread a spoonful on tortillas or flatbreads or even toast, sprinkle cheese on top if you have any, stick ’em in the oven until bubbly, and you’ve got pizzas. Buon appetito!
If you add red pepper, cumin, and oregano, and fresh cilantro if you have it. . . . bubba, you got you some fine Tex-Mex cookin’, perhaps not exactly like they do it down in the streets of Laredo, but close enough. Add some cooked beans, and some stock or broth (if you have it) or water (if you don’t), and some cooked meat (if you have it), let it all simmer for a while, and you got the fixins’ of some fine chili. Eat hearty, pardner!
If you add red pepper, garlic, oregano, and thyme, plus chopped bell peppers and celery if you have them, maybe chopped parsley if you’ve got that. . . mais chér, you done got you the basics of Cajun sauce piquante, if not quite exactly how they do it in Ville Platte or Thibodeaux. Sauce piquante is an all-purpose recipe that you can add just about any meat to—whether it’s chicken, pork, alligator, or something you ran over on the Evangeline Thruway. Cook your meat, add it to the sauce piquante, let it simmer to blend the flavors, and serve it over cooked rice. Or add maybe 1 cup of dry rice and 2 cups of water or stock to your sauce, add chopped cooked chicken, ham, or sausage if you have them, stir it all up well and let the rice cook on a slow boil until it has absorbed all the liquid. . . you’ve got Cajun jambalaya. Laissez les bons temps roulez!
The point of all of these is not to make perfectly authentic ethnic cuisine. I’m sure that any Italians or Indians who might read this can point out how my recipe would make true natives retch in Firenze or Delhi. I also haven’t been very precise in exactly how much of each ingredient to use—you may find yourself missing ingredients or holding a surplus on any given day, which means that you may have to improvise. The point is that, starting with a small number of ingredients (many of which can be left out or substituted if necessary), and by varying the spices, you can make a bunch of stuff that will taste good—that will keep you and your family wanting to eat it, instead of going back to cornflakes and Nutella.

即使你只有几种食材，草药和香料也可以让你的饮食变得多样化。假设您只有一两罐碎西红柿和一个洋葱。你可以把洋葱切碎，用一点油煎一下，然后加入西红柿，让它煮一会儿。再加入盐和黑胡椒（因为它们可以和所有的菜搭配）。然后，你继续往下做就行了。
如果你往里面加了牛至、迷迭香、大蒜和月桂叶的话，你就会得到一份意大利式酱汁！好吧，也许和那不勒斯或罗马的做法不太一样，但味道已经足够好了。如果你有肉馅或香肠的话，你可以把它们煮熟，如果你有一些甜椒、蘑菇、南瓜、西葫芦的话，你还可以把他们切碎加在里面。然后把做好的这个酱汁浇在煮熟的意大利面上。或者在玉米饼、大饼甚至吐司上撒一勺，如果你有奶酪的话，还可以在这个上面撒上奶酪，然后把它们放进烤箱里，直到他们起泡，这样你就得到了比萨饼。最后你只要慢慢享用就行了！
如果你有红辣椒，孜然，牛至和新鲜的香菜的话，你可以加一点进去，然后你就得到了很好吃的德州墨西哥菜，也许不像拉雷多的街道上做的那样正宗，但口味已经很接近了。再加入一些煮熟的豆子，一些高汤或肉汤（如果有的话）或水（如果没有的话），还有一些熟肉（如果有的话），把它全部炖在一起炖一会儿，最后你就会得到一些美味的辣椒酱。慢慢享用吧，兄弟！
如果你加入红辣椒、大蒜、牛至和百里香，再加上切碎的甜椒和芹菜（如果有的话），还可以加上切碎的欧芹。这样你就基本已经掌握了piquante辣酱的基本知识，虽然这不是他们在 Ville Platte 或 Thibodeaux 中的做法，但已经很接近了。piquante辣酱是一种通用食谱，可以添加任何肉类，无论是鸡肉、猪肉、鳄鱼肉，还是您在伊万杰琳高速公路上撞到的肉。你可以把你的肉煮熟，然后把它加到辣酱里，让它混合各种味道，然后用小火煨，最后再把它放在煮熟的米饭上就行了。或者是在酱汁中加入 1 杯干米饭和 2 杯水或高汤，再在里面加入切碎的已经煮熟的鸡肉、火腿或香肠（如果有的话），搅拌均匀，让米饭慢慢煮沸直到它吸收了所有的液体。这样你就得到了法式什锦饭。祝你一切顺利！
所有的这些都不是为了让你制作出完全正宗的民族美食。我相信，任何意大利人或其他人如果读到这篇文章，都会指出我食谱中的错误之处。我也没有非常精确地说出每种食材的用量——你可能在做饭的时候发现自己缺了某种食材或多了某种食材，这意味着你可能得即兴发挥。关键是，你可以从少量的食材开始（其中许多可以省略或在必要时替代），通过改变香料，制作出一堆味道不错的东西——这些东西会让您和您的家人胃口大开，而不会再想吃玉米片和花生酱。