Healthy Eating on a Budget

NUTRITION TIP THURSDAY

Here is a list of healthy foods that you can incorporate and not break the bank! Brought to you by greatist.com.

PROTEIN

 

1. Pinto Beans

Price: $0.30 per ½ cup, $3 per can
If you’re a big fan of ordering refried beans at restaurants, you’ll be glad to hear that they’re a snap to make at home: Just mash up pinto beans with garlic and spices on the stove. Packed with protein and fiber, pinto beans are a delicious and health-minded addition to any homemade burrito, soup, or salad.

2. Eggs

Price: $0.19 per egg, $3.50 per dozen
When in need of some protein, eggs are a quick fix. Scramble with veggies, add to a crepe, or make a frittata.

3. Almonds

Price: $0.60 per ounce (20-25 nuts), $5 per 8-ounce bag
Grab a small handful of almonds during the day or add to a bowl of cereal or oatmeal for an extra-filling kick of protein. Rich in monounsaturated fat and fiber too, these super nuts could reduce the risk of diabetes and aid in weight loss.

4. Peanuts

Price: $0.50 per ounce (25-30 nuts), $4 per 8-ounce bag
Though some peanut butters are packed with sugar, in their natural form, these legumes can be healthy treat. When eaten in moderation, peanuts supply a dose of healthy fats and can reduce the risk of heart disease.

5. Chicken Breasts

Price: $0.75 for 4-ounces, $2.99 per pound
Forgo fast-food nuggets: A small, fresh chicken breast is cheaper and filled with healthy, lean protein. Make your own gyro with tzatziki or try any of these other nonboring ideas.

6. Black Beans

Price: $0.30 per ½ cup, $1.50 per can
These unassuming beans pack a ton of fiber, as well as calcium, potassium, and folic acid. Pro tip: Buy dry beans for an even better health deal. Boiling them at home may preserve more of their cancer-fighting antioxidants.  Cook up some black bean soup or make a healthy black-bean taco.

7. Lentils

Price: $0.12 per ½ cup, $1.50 per pound (dry, in bulk)
These mild legumes add richness to curries and soups, plus act as a great meat replacement for Bolognese sauce or burgers. Bonus points: Lentils have more protein per pound than beef and are rich with antioxidants, so it might be worth it to trade in that cheeseburger once in a while.

8. Garbanzo Beans

Price: $0.30 per ½ cup, $3 per can
These little beans (also known as chickpeas) pack a serious amount of fiber. Roast them with olive oil and your favorite spices (think: cumin, paprika, or curry powder) to use as a crouton replacement or blend into DIY hummus.

9. Tofu

Price: $0.20 per ounce, $3 per pound
High in protein and low in fat, tofu is a delicious staple for vegetarians and meat-eaters alike. Plus soy in moderation may help reduce cholesterol and the risk of breast cancer. Pan-fry tofu with veggies in your next stir-fry, scramble extra-firm tofu like eggs, and try the silken variety in a fruit smoothie.

10. Pumpkin Seeds

Price: $0.50 per ounce, $6 per pound
Pumpkin seeds (also known as pepitas) go well in a salad or can be roasted with spices for a crunchy snack. Seeing as they’re filled with essential vitamins and minerals, along with protein and iron, you really can’t go wrong.

11. Oats

Price: $1 per pound (in bulk)
Oats are high in fiber, low in fat, and may even help lower cholesterol. You probably already know about oatmeal, but don’t be afraid to mix things up with one of these overnight oats recipes instead.

12. Canned Salmon

Price: $0.20 per ounce, $2.50 per 14.75 -ounce can
No need to splurge on a salmon fillet to enjoy this omega-3-packed seafood. Grab the canned version for some protein power—without having to dish out big bucks. Then try whipping up a batch of homemade salmon burgers.

13. Canned Tuna

Price: $0.30 per ounce, $1.50 per 5-ounce can
Not only is tuna cheap, but it’s an another easy way to get omega-3’s (which play a crucial role in brain health). Try mixing with hummus or Greek yogurt for a healthier tuna salad.

14. Whey Protein

Price: $0.75 per scoop, $40 per 3-pound container
Need an extra dose of protein? Add whey protein to a smoothie or bowl of oatmeal, or sneak it into your next batch of brownies.

DAIRY

 

15. Yogurt

Price: $1 per 6-ounce cup
Pick up a breakfast treat that’s filled with protein and calcium. Just beware of flavors loaded with extra sugarGreek yogurt is also awesome—and full of protein and probiotics—but it can be more expensive than our $1 limit.

16. Cottage Cheese

Price: $1 per ½ cup, $5.50 per 16-ounce container
This clumpy, mild cheese is surprisingly high in protein, and tastes great in both sweet and savory dishes. Like yogurt, cottage cheese typically comes in full-fat, low-fat, and fat-free varieties, so choose whichever fits best into your diet. Try it topped with sliced pineapple and berries or make it savory in a creamy pasta sauce.

17. Milk

Price: $0.25 per cup, $4 per gallon
Add a splash of milk to a fruit smoothie or enjoy it as a classic: over a bowl of cereal. One calcium-filled glass can help keep teeth strong and even stave off excess pounds.

WHOLE GRAINS

 

18. Brown Rice

Price: $0.18 per ¼ cup, $2 per pound
Use instead of white rice in any recipe (just note that cooking times differ) for a more exciting flavor and texture. Plus this whole-grain version of rice is full of fiber and may cut the risk of diabetes.

19. Whole-Wheat Pasta

Price: $0.37 per ½ cup, $3 per box
Enjoy whole-wheat pasta’s nutty flavor paired with sautéed veggies and a fresh tomato sauce. Not only is the whole-wheat version of pasta more complex in taste, it’s packed with fiber, antioxidants, and protein, and it may even help lower the risk of heart disease.

20. Popcorn

Price: $0.30 per ½ cup, $1 per pound for kernels
Popcorn is a low-calorie snack that’s also a good source of fiber. Pop kernels on the stove or in a paper bag in the microwave, and then top with your fave spices, like taco seasoning or cinnamon and sugar.

21. Quinoa

Price: $0.60 per ¼ cup, $5 per 12-ounce box
Add cooked quinoa to sweet granola bowls and veg-filled salads or serve as a side instead of pasta. Bursting with protein and fiber, quinoa also contains all nine essential amino acids (that the body can’t produce on its own).

FRUIT

 

22. Grapes

Price: $0.75 per cup, $1.50 per pound
Add sliced grapes to salads instead of sugar-filled dried fruit or freeze them for a refreshing summer snack. It’ll be well worth it: These tiny fruits are high in antioxidants that may help reduce cholesterol.

23. Watermelon

Price: $0.30 per cup, $5 per melon
This superfood is packed with vitamin C, a cancer-fighting antioxidant that helps strengthen immunity and promote bone health. Slice and enjoy (or make these simple watermelon popsicles).

24. Bananas

Price: $0.50 per banana, $2 per bunch
Filled with fiber and potassium, enjoy these 100-calorie snacks sliced with your favorite nut butter or blend frozen bananas into creamy single-ingredient ice cream.

25. Kiwi

Price: $0.40 per kiwi
Did you know kiwis are actually berries? Start snacking, because they’re packed with vitamin C and fiber. Add a kiwi to your next fruit salad or granola bowl, or enjoy straight up with a spoon.

26. Cantaloupe

Price: $0.50 per ½ cup, $3 per small melon
Cantaloupe makes a perfect spring or summer treat. The antioxidant-packed fruit pairs well with yogurt or can be frozen as a DIY popsicle.

27. Apples

Price: $0.75 per apple
An apple a day, right? Studies have shown that eating apples may be linked to a decreased risk of cancer, diabetes, and even asthma. Eat them plain, smear with a nut butter, or pair with a few cubes of cheese for a protein-and-carb rich snack—perfect post workout.

28. Pears

Price: $0.85 each, $1.75 per pound
White fruits, like white pears, may help prevent strokes, at least according to one study. But that doesn’t mean you should only stick to one type. Keep your diet diverse and try the Bartlett, Bosc, and Anjou varieties.

29. Oranges

Price: $0.50 each, $1 per pound
Oranges might get talked about for their vitamin C content, but they’re also strong in fiber, folate, and potassium. If you’d rather go with the juice, skip the carton and squeeze your own to make sure you’re not downing any unnecessary sugar.

VEGETABLES

 

30. Garlic

Price: $0.30 per bulb
Add minced garlic to any pan of sautéed vegetables or roast whole in the oven for a sweeter flavor, and then blend into salad dressings and dips. In addition to its vitamins and minerals, garlic may help enhance memory (at least in rats) and reduce the chance of heart attack.

31. Canned Pumpkin

Price: $0.75 per ½ cup, about $2.50 per 15-ounce can
Pumpkin’s orange color comes from carotenoids, a plant pigment with powerful antioxidant properties. Add canned pumpkin to sweet or savory recipes—smoothies, muffins, veggie burgers, curries, and more!

32. Canned Tomatoes

Price: $0.50 per ½ cup, $1.80 per 14.8-ounce can
Tomatoes retain exceptional amounts of the antioxidant lycopene even after cooking and canning. Canned tomatoes are perfect for homemade sauces and stews, but be on the lookout for cans with no added sodium or sugar (and that are preferably BPA-free).

33. Onions

Price: $0.18 each, $0.59 per pound
Use along with garlic as an aromatic base for stir-fries, stews, and sauces; or sauté until golden and sweet, then add to salads, pastas, or sandwiches. Not only will your food be more flavorful, but you’ll also be doing your body a favor—onions pack a surprisingly nutritious punch, including a hefty dose of antioxidants.

34. Carrots

Price: $0.50 each, $2 per pound
Raw carrot sticks are perfect for dipping into hummus or nut butters (don’t knock it ‘til you try it!) and taste great roasted with other root veggies and a drizzle of olive oil. That nutritious crunch comes with tons of vitamin A.

35. Winter Squash

Price: $0.50 per ½ cup, $1.50 per pound
Squash is a versatile veggie filled with vitamins, fiber, and potassium. Roast a squash and fill with whole grains, like brown rice or quinoa and veggies. Top with Greek yogurt or part-skim ricotta for a hearty vegetarian dinner—no bowls needed.

36. Kale

Price: $0.50 per cup (raw, chopped), $2 per bunch
Kale is the antioxidant king among fruits and veggies and contains vitamins A, C, and K; fiber; calcium; iron; and potassium. Bonus: kale chips. Need we say more?

37. Beets

Price: $0.35 each, $1 per pound
These magenta gems are filled with betalains, an antioxidant that may help prevent cancer and other degenerative diseases. They are also packed with folate, fiber, and vitamins galore—making them one of the best health bargains around. Roast with olive oil for salads or as a side dish, or add to a smoothie.

38. Broccoli

Price: $0.50 per ½ cup, $2 per bunch
Broccoli has remarkably high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease. This veggie tastes amazing blended in soupstuffed in potatoes, tossed in frittatas, or simply cooked with a bit of garlic and olive oil.

39. Spinach

Price: $0.50 per cup, $2 per bunch
Replace lettuce with spinach in salads for added benefits or add a few handfuls into your morning smoothie. These unassuming greens are nutrient-dense with vitamins A, K, and calcium.

40. Sweet Potatoes

Price: $0.50 each, $1 per pound
Try this healthy alternative in place of a bread slice the next time you’re whipping up an avocado-on-toast recipe. Sweet potatoes have high levels of vitamin A and calcium, plus they’re lower in carbohydrates than their white counterparts (just in case you’re counting). Studies also show the root veggie has anti-cancer, anti-inflammatory, and anti-diabetic activities.

41. Edamame

Price: $0.50 per ½ cup, $3 per 10-ounce frozen package
Skip the chips and enjoy edamame steamed with a touch of salt. These bite-size legumes are filled with fiber and protein, which make for a great afternoon snack.