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Editor’s Note: This story was originally live on the cheap.
It’s a common misconception that healthy eating costs money. it’s not true.
Sure, you can spend a lot on fancy healthy food, but it’s not necessary. Many low-priced foods are also good for you.
A healthy diet consists of a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. You don’t have to spend a fortune on healthy eating.
As I joined thousands of registered dietitians at the Academy of Nutrition and Dietetics annual meeting, my favorite part was the exhibition hall full of food companies eager to pitch their products. My mission: Find foods that are delicious, nutritious and affordable to be part of a meal plan.
What I found was that there are a lot of cheap, healthy foods that offer a variety of menus without costing a fortune.
The road to a balanced diet starts with these ingredients, one of the best foods to eat on a budget.
1. Canned peaches
Most canned fruits and vegetables are cheap and healthy. Canned food is often looked down upon as not as good as fresh. However, these foods are typically canned shortly after harvesting, thus preserving them during peak times for both freshness and nutrition.
Compare that to fresh peaches picked in Georgia that are stored for a day, loaded into a refrigerated truck, traveled across the country for three days, and displayed at the grocery store for a day before arriving at your home. . 1-2 days before eating.
Fresh food is fine. amazing. However, it can get expensive, especially out of season.
Choose canned fruit in water or juice rather than syrup to avoid excessive added sugar.
2. Applesauce
Applesauce is so versatile and good for you. Phytonutrients in apples support heart health, and applesauce is a source of vitamin C and fiber.
Eat as is or create delicious recipes using applesauce instead of oil or other ingredients. Look for jars with no added sugar.
3. Corn oil
For years we have heard about the benefits of olive oil. That type of fat is actually good for our hearts.
Canola oil, which is more affordable, always ranks in second place. I must admit that I was surprised to learn that a new study showed that
This is interesting information for health conscious consumers as well as budget conscious consumers.
Corn oil is typically around 13-14 cents per ounce, while olive oil is 31-59 cents per ounce.You can use corn oil in any recipe that calls for canola, vegetable, or olive oil, but if you want to try something new, check it out. These mazola recipes.
4. Pasta
When it comes to cooking, one of the cheapest foods you can buy is pasta. Stock up when they’re on sale for less than $1 a box. Not only do I score pretty good, but I fill my pantry with quick, easy, healthy staples.
A box of 1 pound pasta serves 4 to 8 people.
Pasta is a great source of healthy carbohydrates that can provide essential nutrients and energy.
For an extra health quotient, opt for whole grain pasta. Not as cheap as the regular price, but still a good deal. If your family doesn’t mind the difference in texture, try cooking it a little longer or mixing it in half with regular pasta.
The Wheat Food Council delicious pasta recipes and a variety of other wheat-based foods.
5. Peanuts
Nuts are a great source of protein, healthy fats, vitamins and minerals, and peanuts are the cheapest of all nuts.
Peanuts can be mixed into oatmeal for breakfast, snacked during the day, sprinkled on salads, ground into nut butter, or made into a flavorful Thai peanut sauce for a delicious dinner.
Peanuts contain fat, which can turn rancid over time. If you want to stock up on this low-cost food, consider storing it in your freezer.
If you want to think beyond peanut butter and jelly, you can find recipes at: Peanut Institute website.
6. Beans
Dried or canned beans are one of the cheapest healthy foods you can buy. It contains potassium, iron, and zinc, making it an easy way to get your protein if you stay away from meat.
Add canned chickpeas to vegetarian pasta dishes, rotate for delicious hummus, or serve with vegetable sticks. Lentils may help the heart by lowering LDL cholesterol and increasing good HDL cholesterol.
Stock your pantry so you’re always ready to whip up quick, healthy meals on a budget.
7. Banana
Bananas are inexpensive and come in their own packaging. They have potassium, manganese, vitamin C and other minerals to aid your overall health.
Bananas can be used in baking, as a fresh snack, frozen, or as a smoothie thickener.
did they turn brown? don’t throw them away! Brown, mushy bananas are the sweetest and best used in baked goods. Try Some of These Recipes to avoid waste.
8. Eggs
Eggs are a versatile, inexpensive and healthy way to add protein to your diet. Considering 2 eggs per person, that’s about 6 servings per dozen.
american egg board Great resource for all kinds of delicious recipes For breakfast, lunch, dinner, desserts and snacks with eggs.
9. Canned tomatoes
Like other canned fruits and vegetables, canned tomatoes are surprisingly affordable. I often find a large 28-ounce can of mashed tomatoes for less than $2 to use in two batches of pizza sauce. .
Canned tomatoes are mashed, diced, pureed, stewed, and sauced to form the base of countless meals. Additionally, certain nutrients found in tomatoes are more readily available to the body in canned than in fresh tomatoes.
of The Tomato Wellness Council Has Lots of Ideas What you can do with various canned tomatoes.
10. Rice
One of the best foods to eat on a budget is rice. It can accommodate almost anything and stretch your budget to months.
Stir-frying just one cup of dry rice with a variety of vegetables, a handful of leftover chicken, broth, and an egg or two can feed a hungry family. Use leftover rice to make pudding, or try it for breakfast instead of cereal (just add milk and sugar).
bon appetit Helps get you started with recipes. Buy rice in bulk and store it in an airtight container.
11. Winter Squash
I buy it when I squash in the fall and winter when it’s cheaper and it keeps for a few months.
The ripening after harvesting increases the sweetness, and it has a powerful taste rich in vitamins and minerals.
Butternuts, acorns, spaghetti, squash, and many other types of winter squash are filling and versatile. Even better, they’re cheap and healthy.
Cut it for French fries, slice it in half and roast it, stuff it with nuts or fillings, puree it into mash or soup, or make a sweet pie. some great recipes Try it out if you are new to squash.
12. Frozen vegetables
Looking for less than $1 food? You can usually find a pound or less of frozen vegetables for under $1.
Not only is it cheap, but it’s also good for your health.
Frozen vegetables should be stored in the freezer as soon as possible after harvesting. This means it retains its nutritional content and freshness. This is especially useful when certain vegetables are out of season.
Frozen veggies are so handy to have around you that you can make simple, healthy, balanced meals together. Choose frozen without sauce to avoid extra calories, salt, and fat.
Frozen vegetables can be heated and served as a side dish, as well as stirred into casseroles, soups, stews, and more.