Johann H
Eating healthy on a budget is often seen as a daunting challenge, with many believing that nutritious foods come with a hefty price tag. However, this couldn’t be further from the truth. The idea that healthy food is expensive is a myth, and with a bit of planning and savvy shopping, you can enjoy a diet rich in delicious, wholesome foods without breaking the bank.
Sweet Potatoes
Loaded with vitamin C and antioxidants, sweet potatoes are a nutritional powerhouse. Their high beta-carotene content is excellent for eye health, and they are also a great source of complex carbohydrates, which provide long-lasting energy.
Beans
These legumes—red beans, kidney beans, fava beans, or pinto beans—are the perfect protein source. Beans benefit heart health due to their high fiber content, which helps lower cholesterol levels. Dry beans cost as little as $1 per pound, while canned beans cost about $0.60 to $1 per can.
Oranges
Oranges are a vitamin C superstar. They are also rich in fiber, antioxidants, and several other vitamins and minerals that boost the immune system and improve skin health. Oranges are best enjoyed fresh but can also be used in salads, desserts, or as a flavor boost in marinades.
Cottage Cheese
You can pay between $2 and $4 per tub of cottage cheese, depending on the brand and size. Cottage cheese is a low-fat, high-protein dairy product rich in calcium, B vitamins, and probiotics. It’s a great option for those who want to increase their protein intake.
Chicken Breasts
Who said you can’t enjoy some chicken if you’re on a budget? Chicken breasts cost around $2 to $6 per pound, depending on the cut and whether it’s organic. You can also save cash by buying and filleting the bone-in option at home.
Quinoa
Swap your rice and pasta for quinoa and enrich your diet with healthy proteins. Quinoa is a superfood because it contains essential amino acids, fiber, magnesium, and antioxidants. It’s also gluten-free, so it suits those with gluten intolerance.
Canned Tomatoes
Canned tomatoes are rich in vitamins C and K, potassium, and folate. The nutrients in tomatoes are even more bioavailable when cooked, and they usually cost from $0.60 to $1.50 per can. They are also rich in lycopene, which decreases the risk of certain types of cancer.
Lentils
Folate is essential for brain function and lentils have it. They also represent a good source of protein, fiber, iron, and B vitamins. Lentils cook quickly and don’t require soaking, but you should rinse them before cooking. These can be used in soups, salads, stews, or as a side dish.
Pork
Compared to other meat types, pork is pretty affordable, between $3 and $4 per pound. It’s rich in vitamins and minerals, and the lean cuts are low in fat. If you’re looking for a healthy addition to your diet, pork can be grilled, roasted, sautéed, or slow-cooked.
Bananas
Bananas are a nutritious fruit, rich in potassium, vitamin C, vitamin B6, and fiber. They are great for maintaining heart health, regulating blood pressure, relieving muscle spasms, supporting digestion, and providing quick energy. The best part is that they cost about $0.50 a pound.
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