Top 18 Healthy and Budget-friendly Foods to Buy

Top 18 Healthy and Budget-friendly Foods to Buy

Whoever said being healthy has to be expensive? One of the hurdles you have to face in keeping healthy is having to buy the foods you need to stay faithful to your diet plan. Most of the time, these are the kind of foods that you do not buy every day and sometimes it is because they can be expensive. It can be worsened by the fact that some fitness enthusiasts will tell you that only a $12 juice can do the trick. But you cannot just abandon your fitness goals because you cannot afford it. Like in most things that you are determined to accomplish, there is a workaround to this. You can find food that is nutrient-packed and affordable at the same time quite easily at your favorite grocery store as long as you know what you are looking for.

You gotta have some really cool tricks up your sleeve before you hit the shelves though. You might need to spy on your local store for a bit to check those exact times when they put up items for sale or when they get to restock their goods. Other times, it has to take subscribing to a newsletter or signing up for their club card. Seasonal produce are also a must catch as they tend to be much cheaper at that particular period. Fortunately for you though, these 18 foods will be friendly on your budget whatever season of the year. Specifically, they are not going to cost you beyond one dollar per serving at the supermarkets. Here are the 18 healthy foods that you can buy that won’t cost you an arm and a leg on your way to achieving your fitness goals this year.

Are you ready to lose weight, build muscle, or feel more fit? Join Beachbody On Demand, and get unlimited access to Beachbody’s world-famous programs, including 80 Day Obsession, 21 Day FIX®, Insanity, P90X® and 100’s more. Don’t miss out on your chance for amazing results. Sign up today!

• Fiber-packed oatmeal

A tin of oatmeal will only cost you around $2.59 and you already have a healthy breakfast for a good number of days. Oatmeal is really delicious and satisfies your cravings for sweets without compromising your health. You can mix it up with some spices, fruits, and other ingredients and turn it into a hot and creamy meal. It can boost your metabolism at the start of each day and reduces your tendency to snack mid-morning as it can keep you feeling full for hours. Keep a container in your pantry and that oatmeal can go a long way with a good number of recipes that you can try.

• Nutritious broccoli

As beautiful and as nutritious broccoli can be, it is quite cheap as a veggie at $1.64 on average per head. It already gives you most of the nutrients that your body needs. In particular, it is high in Vitamin C that boosts your immune system. A cup of broccoli can provide you with 135% of what you need daily. Aside from Vitamin C, it is also loaded with folate and Vitamin K which both play an important role in blood clotting as well as in the prevention of some neural tube defects at birth. Studies have also shown how broccoli can help prevent the incidence of cancer, heart disease, and other chronic illnesses. You can cook broccoli in various soup or casserole recipes or enjoyed raw and added to your favorite salad.

• Yummy canned fish

When it comes to canned fish it’s all about protein without having to break the bank. Your local grocery will typically serve you either salmon or tuna and a can of each is going to cost somewhere between $1 to $4 depending on your preferred brand. Some canned fish can be on sale and you should catch them while you can. The advantage is that, you can add it to a myriad of recipes that you cook, grill, or bake. It is also great for sandwiches, salads, and pasta.

• Versatile onions

Most people do not really think about onions as vegetables but these veggies have lots of health benefits and of course,is relatively low-priced. You can get for $1 per pound or 0.45 kilograms. Onions do not add flavor to your dishes but they are also rich in the antioxidants that provide you protection against diabetes, heart disease, and cancer. Moreover, onions can also give you minimal amounts of Vitamin C, Vitamin B6, manganese, and potassium. You can add in the onions to practically any of your delicious dishes.

• Fantastic brown rice

Definitely yummy, brown rice is simply fantastic with its ability to provide you with vitamins, high fiber, protein, and minerals – for approximately $3 for a full bag. Mostly though it consists of carbohydrates and fiber at 4 grams per cup, plus magnesium, B vitamins, manganese and phosphorus. It can help with your weight management goals and reduce the risks of heart disease and type 2 diabetes. Store it properly in your pantry and it can last for long. You can prepare it ahead and spread it through your meals for the week. You can prepare it very easily and enjoy it with any of your meals. Just be careful with your portions as brown rice can really make you want to have more.

• Tasty tofu

This plant-based protein is a favorite of both food enthusiasts and budget-shoppers. A pack of tofu will typically cost more or less $3. Aside from protein, it is high in iron, calcium, minerals, and contains all of the 9 amino acids. Moreover, it’s a great source of copper, magnesium, vitamin B1 and zinc. When it comes to nutritional benefits, tofu is likened to soya beans. The best thing about it is that tofu takes on the flavors of the ingredients that you pair with it so you can easily blend it in. Firm tofu is great to stir-fry with cashews and some greens. Sesame noodles and tofu is also a stir-fry sensation. Classic recipes include spinach and tofu cannelloni and veggie thai red curry.

• Special russet potatoes

Potatoes are really something and russet potatoes are even more special. Russet potatoes are a type of potatoes that are a superb source of several nutrients. They are available at reasonable prices and on average cost around $0.56 a pound. Mashed potatoes are a favorite staple but eating potatoes with the skin on is beneficial for your brain and immune health due to its Vitamin C and B content. Aside from these, potatoes also support your appetite control and digestion with its high-fiber composition. Meanwhile, potato skins provide you with potassium that is so rich that a russet potato, contains twice more potassium than your regular banana. You can add potatoes to make nutritious meals baked, boiled, or as a side dish.

• All-time favorite eggs

What is there to say about eggs? Ilana Muhlstein, R.D emphasizes how eggs are not only budget friendly but they are good for the waistline too! You can cook eggs a millions way and still love to have more of them. The most affordable carton of eggs is only $1.79 and even if you go for the organic ones at $4, they will still come out as $0.33 per egg only. At the end of the day, you get your omega-3, 6 grams protein, and antioxidants with its anti-inflammatory properties. Eggs are so nutritious it gives you almost all the the vitamins and minerals you need. It also contains the choline that is important in brain function and vitamin D, the sunshine vitamin. They go with any food or eaten by itself boiled, poached, scrambled, and of course, everybody’s favorite sunny side up!

• Healthier whole wheat pasta

If you are a pasta lover looking to be healthier, then whole wheat pasta is for you. It is considered a superior choice over white flour pastas when it comes to healthiness. Whole wheat pasta has got tons of fiber, complex carbohydrates, and protein. At about $1.39 a box, you already have a host of nutritional benefits from antioxidants, vitamin E, healthy fats, and the major B vitamins. The secret lies in the processing as whole wheat still contains the 3 parts of the grain that is loaded with nutrients. It still is complete as it has the bran or the outer layer, the germ or the sprouting section, and the endosperm or the starchy center. Go ahead and enjoy your usual pasta recipes but make it whole wheat this time.

• Delectable whole milk

Dairy is such a palatable pleasure but milk is on top of the list. On your budget, it is likewise very friendly at about $2 per gallon. And yes, it is healthy too. A cup of whole milk is a yummy drink that is full of protein, B vitamins, calcium, and phosphorus. Usually, it is fortified with Vitamin D. If you consume milk on a regular basis, you are helping your body to become strong enough to prevent a good number of chronic diseases such as heart disease, osteoporosis, diabetes, some cancers, and dementia. Chug down your preferred brand of milk cold or hot and then mix some to your meal recipes to make them extra creamy.

• Your favorite bananas

In general, fruits can be a bit pricey especially when it’s out of season when you buy them. Fortunately for you, bananas come out as winners when it comes to price and on average, a banana will only cost you around $0.40. But wait for it, because they can go as low as $0.20 per banana in other grocery stores. Try shopping at Trader Joe’s and you can even get them at $0.19. Pricing is also dependent on the type of banana you choose which can range in color from yellow to green. Whatever type of banana though is a healthy source for potassium, fiber, vitamin C, vitamin B6, and different phytonutrients and antioxidants. One to two pieces of banana can make you full like a full meal! If you want it even yummier though, healthy recipes include banana egg pancakes, banana bread pudding, avocado banana cacao mousse and so many others.

• Flavorful Cottage cheese

Depending on the milk content, cottage cheese can have different flavors. When it has a high milk content, then you will love the milky taste. With a low fat content, you will also love its sour taste that is much like your sour cream. As such, cottage cheese is not your typical cheese flavor. Despite this exciting offer for a healthy food, you will find that cottage cheese comes in 16-ounce containers that are priced less than $2. Affordability and nutritive content at its best! Cottage cheese is rich in protein with 14 grams for every one-half cup. That composes 28% of your daily allowance and even helps with weight management and appetite control. Additionally, cottage cheese contains phosphorus and calcium that are essential for bone health. With its flavorful potential, it is great as a snack or mixed in with various fruits or salads.

• Staple favorite canned beans

Who doesn’t keep canned beans in their pantry? Canned beans are a staple that is loved by many and more so with its very pocket-friendly price. Any kind of beans in a can usually costs you $0.80 or lesser. Beans are protein-rich and contain a high amount of fiber. It also contains different vitamins and minerals such as iron, folate, potassium, and magnesium. This plant-based protein source has 15 grams in a cup of black beans which is great for muscle strength and weight maintenance. Keep eating beans and it will give you bigger chances of reducing the risks associated with diabetes and heart disease. This is because they give you the ability to promote control of your blood sugar as well as lower cholesterol. Beans become even more delicious when incorporated into your dishes and best added to burritos, salads, and soups.

• Sweet dried cranberries

How about some dried cranberries? Not all fruits that have been dried are created equal especially when it comes to price. Luckily, dried cranberries are very much affordable as a bag only costs around $3.50. If there is one marginal benefit you can get from it, it would be dietary fiber. A serving of dried cranberries provide you with 2 grams of fiber or 8% of women’s daily requirements and 5% of men’s. Fiber is essential in maintaining regular bowel movement and stabilizing your blood sugar. Just a reminder though that dried cranberries are often sweetened so take note of that when you consume them. It is recommended that you enjoy them more fibrous foods such as in a spinach salad or oatmeal. Otherwise, they are simply scrumptious eaten by themselves.

• Filling chicken breasts

When you are on a budget but is looking for something nutritious to fill your tummy and satisfy your discriminating palate, chicken breasts are smart choices. The price ranges from $3 to $4 per pound and you get yourself food that is healthy and rich in protein. This isn’t just any protein though as we are talking high-quality protein that is complete with all essential amino acids your body is needing. From one-half chicken breasts, you will get 27 grams of this high-quality protein. There is more to chicken than protein though as it also contains high amounts of niacin, phosphorus, selenium, magnesium, and vitamin B6 which are really essential vitamins and minerals. Having chicken breast in your balanced diet has shown to help in reducing the risks of diabetes, obesity, and heart disease. It can also provide you protection against the risks of developing cancer. There are so many ways to enjoy chicken breasts but if you want them healthy, you can go for chicken with mushroom sauce, pimiento cheese chicken, and coconut chicken fingers.

• Adorable yogurt

It is not hard to love yogurt and even more so because they are very budget-friendly. A 32-ounce container of this nutritious stuff is only $2 or $3. And in just one cup, you get 13 grams of protein plus lots of the B vitamins. Forty five percent of your daily calcium requirements can be satisfied by the same cup of yogurt along with 15% for zinc and 35% for phosphorus. Some yogurts are well-known for its probiotics that take care of your digestive health. More than anything, yogurt tastes really good especially when you mix them with some nuts or fruits or made into smoothies. Surprisingly, you can also add yogurt to cooked dishes or made into a yummy sauce.

• Exciting frozen Berries

Berries are undeniably delicious and are considered as nutrition superstars. The trick is to buy frozen mixed berries so that a pound will costs you only about $3.50. Berries are one of the healthiest you can find due to its amazing antioxidant content. Specifically, they are known to be one the best as a source of natural antioxidants. Consuming these delicious berries has been linked to chronic diseases prevention with the likes of Alzheimer’s, heart disease, and some types of cancer. Berries have high fiber content as well as many other nutrients including vitamin K, vitamin C, and manganese. Including them in your diet at a regular basis will ensure you of the health benefits that it brings. Berries are great as a healthy snack or dessert as well as made into a smoothie or to make your fruit salad extra exciting.

• Easy Green Cabbage

If there is any vegetable you can rely on, it would be your green cabbage. It is perfect if you are looking for budget-friendly options at $0.58 per pound, on average. You will find that green cabbage contains high amounts of vitamin K and C, trace minerals, and B vitamins. Together with other cruciferous veggies, cabbages are unique due to their glucosinolate content. Glucosinolates are actually antioxidants that have been the subject of some studies because of their potential to protect the body against some types of cancer. A good number of studies have likewise confirmed that the regular consumption of cabbage can help reduce the risks of developing heart disease. You can easily add green cabbages to your diet as it is quite a versatile vegetable. You can make them into a coleslaw or mixed to a salad or fermented then made into sauerkraut.

Are you ready to lose weight, build muscle, or feel more fit? Join Beachbody On Demand, and get unlimited access to Beachbody’s world-famous programs, including 80 Day Obsession, 21 Day FIX®, Insanity, P90X® and 100’s more. Don’t miss out on your chance for amazing results. Sign up today!