People often say they cant' afford to eat healthy. But is this really true? Some of the most nutritious foods are very affordable. Whether you're trying to stick to a budget with a family or are living alone they're are many ways to keep your finances in check and still follow a healthy diet. Each of these foods listed below are easy on the budget and have a great nutritional profile.
Cost is about $1 per can or $2 for
a 16 oz bag of fresh beans. Beans are full of protein, fiber, and nutrients.
They are one of the most affordable foods in the store. Throw beans on a salad,
in a tortilla, or as a delicious side dish.
A canister of oats costs around
$3.00. Oats add a hefty dose of soluble fiber to your diet which research has
shown naturally lowers your LDL (bad) cholesterol. Serve them up hot or make a
jar of overnight oats for your extra busy mornings!
You can often find frozen
vegetables on sale for $1.00 per bag. They have been frozen at peak freshness
to preserve their nutrient content and oftentimes contain no additives or added
Natural peanut butter costs around
$3.00 a jar. We all would benefit from getting more nuts into our diet. Nuts
provide heart healthy unsaturated fats, vitamin E, zinc, and protein. Look for
natural peanut butter that contains no added sugar or partially hydrogenated
oils. The ingredients should read peanuts and maybe a little bit of salt.
A bag of carrots costs less than a
dollar. If you insist on buying the petite carrots (no skinning and cutting
required), it will still only run you close to $1.50. Carrots contains
beta-carotene and 4x the daily value of vitamin A, which lends a big boost to
your immune system.
You can buy a 15 count box of tea
for $3.29, that’s less than 2 cents per bag!!! Take that 20 oz Pepsi at $1.89 a
bottle! Tea is full of antioxidants, no added sugars, and has been shown to
have benefits for heart health.
Whole grain rice
At less than $3.00 for a box of
rice and more servings than a bag of chips, this one pays for itself as a swap
for a side dish. Whole grains are so beneficial for our health, benefiting our
heart, bowels, weights, and cancer risk!
Chunk Light Tuna in
Many guidelines are recommending
that Americans eat less meat, and substituting tuna up to twice a week is one
way to do that. Tuna also delivers Omega-3 fatty acids. Look for chunk light
tuna, it is lower in mercury than white albacore tuna.
A 25 ounce jar of unsweetened
applesauce is about 30 cents per serving. Unsweetened applesauce is low in
calories and can be used in many different ways. Use in place of eggs or oil in
baked goods, stir into oatmeal, or just add some cinnamon and enjoy on its own.