March 28, 2015

10 Nutritious Foods That Won’t Break Your Budget

Consumers know that there is a price to pay for eating healthy. Prices on organic foods and healthier options in general tend to be higher than prices on processed foods with low nutritional value. Certain health foods, however, aren’t going to break the bank. In addition to money-saving strategies like buying in bulk, avoiding restaurants, and growing your own garden, there are ways to cut costs simply with the foods you choose to purchase.
If you aren’t picky, opting for the produce items currently on sale at the grocery store is a great cost-saving measure. Frozen fruits and vegetables can also be the cheaper option. Some food items are less expensive out of the can, but many shoppers prefer to buy fresh when possible. Plus you might be surprised at how many fruits and vegetables are actually cheapest when bought fresh.
Be wary of conveniently wrapped items like bagged lettuce, which comes with a significant upcharge and often does not retain its freshness as long as a full head of lettuce. At some stores or farmer’s markets, you can save money by buying seconds or bruised produce, which can be either eaten soon after purchase or frozen for soups or smoothies.
Shoppers with all types of budgets can appreciate a wholesome bargain. Exact prices, of course, depend on the store and the region, but no matter where you shop, the following foods tend to be a great deal when you consider their nutritional value. If you add these 10 foods to your grocery list, your money will go further in terms of your shopping budget, as well as your health.
The average prices listed below were gathered from various sources, such as the Bureau of Labor Statistics and the USDA Economic Research Service (ERS). Nutritional information was provided by a variety of sources including If you’re concerned that prices may rise significantly when buying organic, don’t worry. There are easy ways to buy organic foods on a budget, such as assessing which foods are most important to buy organic based on pesticide use other agricultural practices.
Here are 10 nutritious foods that will save you money. 

1. Cabbage

Average price: $0.58 per pound, $0.25 per cup
Health benefits: Cabbage is one of the cheapest vegetables you can buy, and it’s also chock full of nutrients. It’s a good source of vitamin C, fiber, potassium, and like other cruciferous vegetables, it’s thought to helplower cancer risk.

2. Eggs

Average price: $2.09 per dozen
Health benefits: One egg has 6 grams of protein, making it a fast and easy choice when you need a protein boost. Eggs are incredibly useful ingredients in a variety of cuisines. Some stick to egg whites to help lower cholesterol, but eggs yolks contain B vitamin choline, which aids in brain development. 

3. Dried beans

Average price: $1.48 per pound
Health benefits: A half cup of beans provides as much protein as an ounce of meat, without the saturated fat. This protein powerhouse is also packed with fiber. While dried beans and lentils will save you the most money, canned beans are fairly inexpensive as well and can be more convenient for last-minute meals.

4. Bananas

Average price: $0.57 per pound, $0.29 per cup
Health benefits: Bananas are known for being full of potassium, but they are also a good source of fiber, vitamin C, and vitamin B6. Considered a great trail snack, bananas are also one of the best natural sweeteners for smoothies, yogurt, and other concoctions. 

5. Brown rice

Average price: $1.59 per pound
Health benefits: Brown rice has been shown to lower the risk of diabetes when people make the switch from white rice, and it also has more fiber. With healthy levels of protein and manganese, it’s often a great addition to well-balanced meals.

6. Sweet potatoes

Average price: $0.92 per pound, $0.50 per cup
Health benefits: One of the best reasons to eat sweet potatoes is for the vitamin A in the form of beta-carotene. Beta-carotene may help prevent cancer, and it protects your skin from the sun. Sweet potatoes are rich in countless other vitamins and minerals, such as potassium and vitamin C. 

7. Plain yogurt

Average price: $2.36 per quart (32 ounces)
Health benefits: One serving of plain yogurt can have as much as 13 grams of protein, and the calcium and vitamin D can help prevent osteoporosis. Yogurt, like milk kefir, contains live and active cultures of bacteria that aid in digestion and help restore “good” bacteria to the body, which is particularly important if you are taking antibiotics.

8. Canned tuna

Average price: $0.99 per 5-ounce can
Health benefits: Due to levels of mercury detected in canned tuna, the FDA advises pregnant women to limit their consumption of tuna to no more than 6 ounces per week. For everyone else, tuna is a cost-effective source of protein, iron, healthy fats, and omega-3 fatty acids. Make sure to buy tuna in water rather than oil, as the oil adds extra fat content. 

9. Beets

Average price: $1.02 per pound, $0.59 per cup
Health benefits: Beets are filled with betalains, a type of antioxidant that may aid in preventing cancer and other degenerative diseases. Beets also boast high levels of folate, fiber, and numerous vitamins and minerals. Another naturally sweet food, beets are as versatile as they are nutritious. They can be served hot or cold and in salads or smoothies. This root vegetable can even be used to make beet kvass, a vitamin-rich fermented beverage useful for digestion.

10. Oatmeal

Average price: $3.98 per 32-ounce container
Health benefits: Oats are high in fiber and protein, low in fat, and may even help lower cholesterol. Your morning helping of oatmeal is also a great source of thiamin, magnesium, phosphorous, and manganese. Oats are a very affordable health food, especially when bought in bulk. Some prefer steel cut oats, which are generally more expensive but delicious in all their slow-cooked glory.

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