When you’re trying to eat healthy on a budget, it can feel like a challenge. Many people assume that nutritious food is expensive, but the truth is that many of the most beneficial foods are surprisingly affordable and readily available at your local grocery store. This guide will explore some of the cheapest healthy foods you can incorporate into your diet without breaking the bank.
1. Potatoes
Potatoes are an incredibly versatile and affordable source of nutrition. A single potato offers over 4 grams of protein, around 36 grams of healthy carbohydrates, and nearly 4 grams of fiber. Even white potatoes contain essential vitamins and nutrients, like Vitamin C, Vitamin B6, and potassium. Unless your doctor has advised otherwise, potatoes are a healthy and cost-effective staple.
Do: Roast, bake, air-fry, or mash your potatoes. Baked or roasted potato wedges can be a healthier alternative to nachos or burger buns.
Avoid: Fried potatoes and French fries, as these add unnecessary fats and calories.
2. Eggs
Eggs are a nutrient-packed powerhouse, offering a perfect combination of essential ingredients. They’re rich in B vitamins, as well as vitamins A, D, E, K, selenium, choline, and phosphorus. Eggs are a versatile and “eggs-ceptional” food that can be enjoyed daily.
While eggs are high in cholesterol, they don’t negatively impact dietary cholesterol for most individuals. They can even raise your HDL, or “good” cholesterol.
Do: Look for pasture-raised or Omega-3 eggs if they fit your budget for an extra boost of nutrients.
Avoid: Discarding the yolk, as it contains many of the valuable nutrients.
3. Canned Fish
Canned fish, such as tuna, salmon, and sardines, is an excellent source of protein and healthy fats. These options provide roughly 20-25 grams of protein per serving and are rich in Omega-3 fatty acids, selenium, B-complex vitamins, iron, potassium, and magnesium. Canned fish is also easy to store and use, making it a convenient pantry staple.
Do: Opt for “light” or skipjack tuna, which is lower in mercury.
Avoid: Albacore or “white” tuna, which contains approximately three times as much mercury, a chemical that can be harmful in high amounts.
4. Cottage Cheese
Cottage cheese is a protein-rich and satisfying dairy product. At about 12 grams of protein per half cup (for 2% milk fat), it’s a great source of calcium, riboflavin, and Vitamin B12. Its convenience makes it an easy and healthy choice if you tolerate dairy.
Do: Pair cottage cheese with savory foods like tomatoes if you’re watching your sugar intake. It also works well as a base for homemade dips or as an addition to pancake batter for a protein boost.
5. Oats
Oats are considered one of the most nutrient-dense foods available. They are packed with protein, soluble fiber, and healthy fats, along with antioxidants and essential vitamins and minerals. Oats are also gluten-free (though cross-contamination can occur), making them a versatile and healthy option.
Do: Choose oat groats, rolled oats, or steel-cut oats, as they contain more nutrients than quick-cooking oats. Consider overnight oats for a convenient and quick breakfast.
Avoid: Consuming oats if you have Celiac disease or suspect gluten sensitivity without consulting your physician first.
6. Beans
Beans (or pulses) are loaded with nutritional benefits, providing healthy proteins, carbohydrates, antioxidants, iron, and folate. Beans help control blood sugar, keep you feeling full, and promote heart health and gut health. Lentils, black beans, and navy beans are great additions to soups, skillets, salads, and smoothies.
Do: Try dried beans, which are often more affordable than canned. Soak them according to the packaging instructions.
Avoid: Consuming the liquid from canned beans if you’re watching your sodium intake.
7. Peanut Butter
Peanut butter is an affordable and convenient way to incorporate protein, healthy fats, fiber, and vitamins into your diet. As part of the legume family, peanuts are a healthy and budget-friendly option. Peanut butter is rich in vitamins and minerals, satiating, heart-healthy, and a low-carb option for regulating blood sugar.
Do: Enjoy peanut butter on apple or banana slices, oatmeal, celery, or carrot sticks.
8. Plain Yogurt
Plain, unsweetened yogurt is a nutritious dairy option. One cup provides about 49% of your daily calcium needs, along with B vitamins and essential minerals. Plain yogurt is also often fortified with vitamin D.
High in protein and containing probiotics for gut health, plain yogurt is an affordable and versatile breakfast or snack.
Do: Add plain yogurt to smoothies or top it with in-season fruit and healthy seeds like chia. Sweeten with honey or maple syrup to taste.
Avoid: Flavored varieties and yogurt with fruit on the bottom, as they contain fewer nutrients and added sugar.
9. Carrots
Orange vegetables like carrots are excellent for adding nutrients to your diet. Carrots are a budget-friendly source of beta-carotene (vitamin A), promoting eye health, lowering blood pressure and bad cholesterol, fighting free radicals, and boosting your immune system.
Do: Buy whole carrots and peel and cut them yourself for a more budget-friendly option.
10. Apples
Apples are a widely available and affordable fruit. Whether you prefer them tart or sweet, apples offer a good dose of fiber, vitamin C, potassium, and antioxidants.
Do: Slice, dice, or enjoy a whole apple. Remember to wash the skin thoroughly before eating.
11. Kale and Spinach
Kale and spinach are affordable and nutrient-dense leafy greens. High in vitamin C and Vitamin K, along with riboflavin, calcium, iron, and other vitamins and minerals, these greens are a healthy addition to your daily diet.
Do: Gently massage kale with clean hands if you plan to eat it raw.
12. Bananas
Bananas are one of the lowest-cost fruits available, making them a perfect snack or side. Known for their rich source of potassium and magnesium, bananas also offer healthy fiber, prebiotics, Vitamin B6, and Vitamin C.
Do: Pair bananas with peanut butter for added protein and fat, creating a well-rounded and satisfying snack.
Conclusion
Eating healthy doesn’t have to be expensive. By focusing on these affordable and nutrient-rich foods, you can maintain a balanced diet without exceeding your budget. Incorporate these staples into your meals and snacks to enjoy the numerous health benefits they provide.
