10 Healthy Foods That Won’t Break the Bank
For all those who claim “Healthy food is too expensive”
Oats
Preferably steel cut -
Nutrient Breakdown: Carbohydrates, fiber, protein, manganese, phosphorus, copper, vitamin B1, iron, selenium, magnesium, zink.
Why you should eat it: Great source of antioxidants and fiber, improve blood sugar levels, lower cholesterol, benefits skin and gut health.
Legumes
Beans are exceptionally healthy and versatile. Be sure to look for varieties with low sodium content.
Nutrient Breakdown: fiber, protein, carbohydrate, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous
Why eat it: Both dried and canned beans are inexpensive. When considering nutrient density relative to cost, beans are tough to beat.
Tuna
Tuna is an unappreciated champion of healthy alternatives. Throw it on a sandwich and get chomping!
Nutrient Breakdown: carbohydrates, fats, proteins (tons!), omega 3 fatty acids, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B12, selenium, phosphorus, vitamin D, choline, iodine, potassium.
Why eat it: Help prevent anemia, reduce risk of dementia, boost heart health, counter age related muscle atrophy, control blood sugar.
Green Tea
In a word full of soft drinks, a large box of green tea bags is very inexpensive and effective for curbing cravings and transitioning into a healthier lifestyle.
Nutrient Breakdown: Catechins, Caffeine, L-Theanine, vitamin C, vitamin B2, folic acid, B carotene, vitamin E, saponins, fluorine, GABA, potassium, calcium, phosphorus, manganese, chlorophyll, etc.
Why you should eat it: New health benefits of green tea are consistently being discovered.
Eggs
I cannot speak highly enough of eggs. Most research regarding the unhealthy aspects of cholesterol in eggs has been debunked in recent decades leaving us with the true super food of our time. Eggs are inexpensive and provide a medley of nutrients.
Nutrients Breakdown: protein, fats, vitamins B12, B5, B12, B2, A, selenium, choline, lutein, zeaxanthin, and many more!
Why eat it: 75 calories, 7g protein, 5g fat. Eggs are the gold standard of nutrient density.
Brown Rice
Brown rice is one of the most versatile healthy alternatives available. Cheap enough to buy wholesale, this whole grain provides a large array of nutrients.
Nutrients Breakdown: carbohydrates, fiber, fat, protein, thiamin (B1), niacin (B3), pyridoxine (B6), pantothenic acid (B5), iron, magnesium, phosphorus, zinc, copper, manganese, selenium.
Why eat it: lower cholesterol, sense of fullness, rich in iron, magnesium, and other minerals.
Spinach
Forget the cheap allure of iceberg lettuce, spinach provides a much more cost effective balance of nutrient density relative to price range.
Nutrient Breakdown: fiber, vitamin K, magnesium, potassium, calcium, iron, vitamin A, vitamin C, protein, sodium.
Why eat it: bone health, anemia (iron deficiency), hair and skin, heart, eyes, etc.
Sweet Potatoes
Sweet Potatoes may be one of the most underrated healthy foods around. After eating this healthy root daily, I can attest that preparation is easy and flexible. Even just chopping sweet potatoes into fries, adding salt and pepper, and baking them in the oven, is a healthy and delicious treat.
Nutrient Breakdown: carbohydrates, protein, fat, fiber, vitamin A, vitamin C, manganese, vitamin B6, potassium, pantothenic acid, copper, niacin.
Why eat it: gut health, very satiating, healthy immune system, brain function, vision, etc.
Nuts
While some are more expensive than others (I recommend peanut butter for a cheap and effective staple) there is absolutely no question nuts are a nutrient packed snack for those looking to save.
Nutrient Breakdown: protein, fiber, fat, omega-6 and omega-3 polyunsaturated fats, magnesium, vitamin E, etc.
Why eat it: weight loss, reduced risk of high blood pressure and cholesterol.
Bell Peppers
Bell peppers are a steal as they provide a filling and nutritious side item or entree for any meal. Stuff a bell pepper with protein and herbs and cook it in the oven!
Nutrient Breakdown: carbohydrates, fiber, protein, vitamin C, vitamin B6, vitamin K1, potassium, folate, vitamin E, vitamin A, iron, etc.
Why eat it: Eye health, prevent anemia, 100% of your daily vitamin C, helps to prevent wrinkles, and increases blood circulation.
Final Thoughts
We’re all aware that I likely passed over some crowd favorites; the good news is that there are countless varieties of healthy and affordable foods to choose from. Now get out there and start experimenting!
