25 Cheap and Healthy Foods You Need to Know
“I really want to eat healthy, but I’m broke!” Sound familiar? As a former college student and member of Club Broke, I know the feeling. Who says healthy eating has to be expensive? Get fit on your budget with these 25 cheap and healthy foods you need to know.
Note: This article originally appeared at Lifehack.
Fruits and Vegetables (Fresh, Frozen, Canned, Doesn't Matter)
Buying fresh produce is great if you can afford it, but I know it doesn’t fit every budget. Fortunately, frozen and canned varieties of fruits and veggies are an affordable way to nourish your body with vitamins and minerals that will increase your energy, immunity, and health.
Spinach is a nutritional power-house that offers a variety of vitamins and minerals, fiber, protein, and a staggering amount of antioxidants. If you’re not a fan of the taste, mix tiny chunks into a sandwich or egg-and-cheese omelet (seriously, you won’t even notice it).
Broccoli is a great bang-for-your-buck vegetable that reduces your cancer risk and detoxifies waste within your body.
3. Green beans
Green beans provide a hefty dose of Vitamin A, which delays the signs of skin aging.
Carrots aren’t just for rascally rabbits; they’re a great, healthy veggie snack that you could bring to work or on a road trip. You could also improve the flavor of your soups this winter by slicing-and-dicing a carrot to add to your delicious creation.
Read More: How to Grow Food Indoors in Winter
Corn comes equipped with lutein and zeaxanthin, two phytochemicals that can improve your vision. Just don’t forget to use a toothpick if you’re eating it on the cob.
Tomatoes could give you healthy, vibrant skin to die for. Beta-carotene protects your body from skin damage while lycopene makes your skin less sensitive to UV damage (one of the leading causes of wrinkles).
Read More: The Health Benefits of Fruit
Strawberries are another fruit that could make you incredibly good-looking. This berry is bursting with biotin, a B-vitamin responsible for strong hair and nails. As an added bonus, the antioxidant ellagic acid prevents skin sagging.
Peaches are a tasty treat that could relieve your upset stomach and put you in the mood for frisky fun.
Read More: 15 Natural Ways to Relieve Stomach Pain
Bananas pack more than 360 milligrams of potassium per 6 inches of fruit. Since potassium’s job description is “keep your heart beating,” it’s a good thing to eat more of.
Tart cherries are a great late-night snack; they contain the hormone melatonin, the hormone responsible for you getting sleepy every night.
Bonus Tip #1
The cheapest fresh produce typically depends on what season it is, so be a savvy shopper. Check out this list of the cheapest fruits and vegetables month-by-month and go bargain shopping at a local farmer’s market.
Bonus Tip #2
There is zero difference between name-brands like Green Giant green beans and the generic variety offered by your grocery store, so stick with the generic labels for serious cash savings.
Wrapping your head around how many grams of protein you should eat per day isn’t easy, so let’s just keep it simple; aim for a fist-full of protein at breakfast, lunch, and dinner.
Eggs are the cheapest source of protein you’re going to find; in addition, creative chefs can prepare them in an end-less variety of ways by scrambling/poaching/boiling them, or mixing up the meats/veggies/cheeses used in their morning omelets. On a semi-related note, breakfast for dinner is always a good idea.
Read More: 10 Amazing Facts About Eggs You Need to Know
12. Canned tuna
Tuna is probably the highest dose/lowest cost source of protein you can find. You probably shouldn’t eat canned tuna every day due to the mercury content, but as long as you’re alternating it with another meat or two from right below here, you’ll be fine.
Read More: 8 Things You Should Know About Eating Sushi
13. Meat (beef/chicken/turkey/etc.)
Chicken and turkey are your best bets for price/value, but keep an eye out for discounts on beef and lamb. Here’s a list of vegetarian foods high in protein just in case you don’t eat meat (because if you don’t, you need to pay special attention to this).
Read More: The Ultimate Kitchen Cheat Sheet
14. Protein powder
Whey protein is a super convenient protein source that you can grab-and-go as needed. Buy your protein in bulk to save money, and make sure you choose a credible brand, like Optimum Nutrition.
15. Cottage cheese
Cottage cheese contains 23 grams of protein per serving, plus 18% of your recommended daily calcium intake for stronger bones less prone to injury.
Read More: 5 Healthy Lunch Ideas for Work (note #3 — Baked Cottage Cheese Wrap)
Bonus Tip #3
Since meat is normally the most expensive food you buy, check out your local ads to find the best deal on meat. Perform this search once or twice a week as needed and enjoy the savings.
Fat does NOT make you fat; on the contrary, consuming healthy fats like the ones listed below will help you stay full and satisfied during the day, making it less likely you’ll over-eat. Please note that eggs and meat (preferably free-range and grass-fed if you can afford it) are two of the best sources of fat you can get, but I’m not listing them here since I just mentioned them as a protein.
16. Olive oil
Just two tablespoons of olive oil per day could offer a host of benefits including improved brain function, bone health, and protection from viruses.
Read More: The Many Uses and Benefits of Olive Oil
Butter is not the enemy; if you want an enemy, look in the direction of margarine masquerading as a “health food” (while truthfully being full of artificial chemicals and devoid of nutrition).
Pro-tip: if it looks like the food’s packaging is desperately trying to convince you that it’s healthy, it’s probably not healthy.
Read More: How to Make Butter at Home
Cheese could save you from a dental bill; this food contains an extremely high amount of calcium, which is the most important mineral for strong teeth.
Read More: How to Make a Grilled Cheese with No Mess
Nuts are a portable, protein-packed, heart-healthy snack that could increase your longevity.
Read More: How to Make Nuts Healthier
Avocado offers 39% of your recommended daily fiber intake, plus avocado’s ability to “prevent unwanted inflammation is absolutely unquestionable in the world of health research.” (Source)
Bonus Tip #4
Keep a plastic bag of nuts in your purse or pocket just in case you get hungry in the afternoon; this will help you counter those afternoon cravings with a healthy fat that satisfies your hunger until dinner-time.
Despite what Dr. Atkins might have said, carbs are not the devil. Eating too much of anything — carbs, fat, protein, even fruit — will result in weight-gain. For now, consume 1 serving of carbs from the list below with every meal.
Rice, whole-grain or not, is a great cheap cooking accessory to keep in your kitchen. Debating the pro’s and con’s of brown rice versus white rice would require an essay (and this is already long enough!), so to dive into that debate, go here.
Read More: How to Cook Brown Rice Like a Chef
Legumes are a great source of carbs and protein that you can add to soups, salads, and dips. The nutritional value of legumes varies depending on type, so compare the labels in your store to figure out your best options.
Read More: 11 Sinfully Easy Crock Pot Recipes
Oatmeal is a slow-digesting carbohydrate that hangs out in your stomach for a while after consumption, which could help you control cravings since you’ll feel full longer.
Read More: How to Cook Oatmeal Perfectly
Potatoes, like oatmeal, are rich in complex carbs that digest slowly and reduce over-eating.
Read More: How to Grow Potatoes in Your Garden
Bonus Tip #5
There is an endless varieties of stir fry you could make with rice, a meat, and a vegetable or two. If you’d like some suggestions, check out these stir fry recipes. Oatmeal is another food that can be prepared in a number of ways, so check out these oatmeal recipes if you’d like to keep your breakfast fun and interesting.
Proper Nutrition: Best Practices
The best way to ensure proper nutrition is to eat a wide variety of the cheap and healthy foods on this list. To guide you in the right direction, I suggest starting with:
Have at least 1 fruit and veggie per meal (for a total of 3 per day). Aim to consume a full rainbow of fruits and veggies as different colors typically contain different vitamins and minerals.
Have one fist-full of protein per meal (that could be 2 eggs, canned tuna, or 6-8 oz. of meat).
Fat helps you stay full and satisfied, so start your day with a high fat/high protein breakfast. This is especially important if you tend to get hungry at work and snack on not-so-healthy things. A ham-and-cheese-omelet cooked in olive oil served with chopped tomato, berries, and a handful of nuts would do the trick.
The more active you are, the more carbs you need. Consume more carbs on days you exercise and less carbs on days you don’t. In other words: you may eat that bowl of pasta, but make it a workout day if you can.
Track your results by measuring your waist once per week and taking a progress photo once per month. Going in the right direction? Great! Don’t change a thing. Going in the wrong direction? First, don’t jump to the automatic conclusion that you need to eat less; many people pursuing fat loss (especially females) are not eating enough. Join an online support community to meet like-minded friends.
I hope this guide to cheap and healthy foods helps you get fit on your budget. If you have any other money-saving health tips, please share them in the comments.