Eating healthy seems to be getting harder in our current economy. Food prices are climbing, and many are still looking to fast and packaged foods for cheap eats. But low cost doesn’t have to mean low quality. In fact, some of the most inexpensive things you can buy are actually the best things for you.<\/p>\n
At the grocery store, getting the most nutrition for the least amount of money means shopping on the periphery of the store-near the fruits and veggies, meat and dairy, and the bulk grains–while avoiding the expensive packaged interior aisles. By doing so, your kitchen will be stocked with healthier foods and your wallet won’t be empty, either.<\/p>\n
Most of the items below are available year-round. While I am a great advocate for shopping at farmer’s markets or co-op’s and buying seasonal, local and organic, many people I work with find this option financially challenging for their lives. When that is the case, I recommend buying such items whenever possible to include them in your meals or as snacks. Even just one or two items a week can make a difference. Remember to wash any and all produce before you eat it, particularly when you don’t know it’s organic status.<\/p>\n
1. Oats<\/b>
\nHigh in fiber and complex carbohydrates, oats have also been shown to lower cholesterol. And they sure are cheap–a dollar will buy you more than a week’s worth of hearty breakfasts. Serving suggestions: Sprinkle with nuts and fruit in the morning, make oatmeal cookies for dessert.<\/p>\n
2. Eggs<\/b>
\nDon’t be afraid of eggs-be more afraid of the processed substitute instead. You can get about a half-dozen of eggs for a dollar, making them one of the cheapest and most versatile sources of protein, and when eaten in moderation they are a fine part of a healthy diet. They are a good source of the antioxidants lutein and zeaxanthin, which may ward off age-related eye problems. Serving suggestions: Huevos rancheros for breakfast, egg salad sandwiches for lunch, and frittatas for dinner.<\/p>\n
3. Kale<\/b>
\nThis dark, leafy green is loaded with vitamin C, carotenoids, and calcium. Like most greens, it is usually a dollar a bunch. Serving suggestions: Chop up some kale and add to your favorite stir-fry; or steam and drizzle with apple cider vinegar.<\/p>\n
4. Potatoes<\/b>
\nBecause we often see potatoes at their unhealthiest–as fries or chips–we don’t think of them as nutritious, but they definitely are. Eaten with the skin on, potatoes contain almost half a day’s worth of vitamin C, and are a good source of potassium. If you opt for sweet potatoes or yams, you’ll also get a good dose of beta carotene. Plus, they’re dirt cheap and have almost endless culinary possibilities. Serving suggestions: For lunch, make potato salad; for dinner, have them with sour cream and chives.<\/p>\n
5. Apples<\/b>
\nI’m fond of apples because they’re inexpensive, easy to find here in the Northeast, come in portion-controlled packaging, and taste good. They are a good source of pectin–a fiber that may help reduce cholesterol–and they have the antioxidant vitamin C, which keeps your blood vessels healthy. Serving suggestions: Plain; as applesauce; or in baked goods like Pumpkin-Apple Breakfast Bread.<\/p>\n
6. Nuts<\/b>
\nThough nuts have a high fat content, they’re packed with the good-for-you fats–unsaturated and monounsaturated. They’re also good sources of essential fatty acids, vitamin E, and protein. And because they’re so nutrient-dense, you only need to eat a little to get the nutritional benefits. Although some nuts, like pecans and macadamias, can be costly, peanuts, walnuts, and almonds, especially when bought in the shell, are low in cost. Serving suggestions: Raw; roasted and salted; sprinkled in salads.<\/p>\n
7. Bananas<\/b>
\nOne dollar gets you a banana a day for the workweek. High in potassium and fiber (9 grams for one), bananas are a no-brainer when it comes to eating your five a day quotient of fruits and veggies. Serving suggestions: In smoothies, by themselves, in cereal and yogurt.<\/p>\n
8. Garbanzo and Other Beans<\/b>
\nWith beans, you’re getting your money’s worth and then some. Not only are they a great source of protein and fiber, but garbonzos are also high in fiber, iron, folate, and manganese, and may help reduce cholesterol levels. And if you don’t like one type, try another–black, lima, lentils … the varieties are endless. Though they require soaking and cooking, the most inexpensive way to purchase these beans is in dried form; a precooked can will still only run you around a buck. Serving suggestions: In salads, curries, and Orange Hummus.<\/p>\n
9. Broccoli<\/b>
\nBroccoli contains tons of nice nutrients–calcium, vitamins A and C, potassium, folate, and fiber. As if that isn’t enough, broccoli is also packed with phytonutrients, compounds that may help prevent heart disease, diabetes, and certain cancers. Plus, it’s low in calories and cost. Serving suggestions: Throw it in salads, stir fries, or served as an accompaniment to meat in this Steamed Ginger Chicken with Asian Greens recipe.<\/p>\n
10. Watermelon<\/b>
\nThough you may not be able to buy an entire watermelon for a dollar, your per serving cost isn’t more than a few dimes. This summertime fruit is over 90 percent water, making it an easy way to hydrate, and gives a healthy does of vitamin C, potassium, and lycopene, an antioxidant that may ward off cancer. Serving suggestions: Freeze chunks for popsicles; eat straight from the rind; squeeze to make watermelon margaritas (may negate the hydrating effect!).<\/p>\n
11. Brown and Wild Rice<\/b>
\nIt won’t cost you much more than white rice, but either version is much better for you. Brown rice is a whole grain, contains more fiber than white rice, and provides you with essential minerals like magnesium and zinc, and at a cost of only 10 cents per 1\/4 cup serving. Low in fat and high in protein and also fiber, wild rice is gluten-free, and is a great source of complex carbohydrates. It packs a powerful potassium punch and is loaded with B vitamins. Plus, it has a nutty, robust flavor. Serving suggestions: Use brown rice as a side dish, in a salad, as part of a stir-fry, or serve it with soup or stew; mix wild rice with nuts and veggies for a cold rice salad, or blend with brown rice for a side dish.<\/p>\n
12. Beets<\/b>
\nBeets are my kind of vegetable–their natural sugars make them sweet to the palate while their rich flavor and color make them nutritious for the body. They’re powerhouses of folate, iron, and antioxidants. Serving suggestions: Shred into salads, slice with goat cheese. If you buy your beets with the greens on, you can braise the greens in olive oil like you would others.<\/p>\n
13. Butternut<\/b> Squash<\/b>
\nThis beautiful gourd swings both ways: sometimes savory, sometimes sweet. However you prepare the butternut, it will not only add color and texture, but also 5 grams of fiber per half-cup and lots of vitamin A and C. When in season, butternut squash and related gourds are usually less than a dollar a pound. Serving suggestions: Try Pear and Squash Bruschetta; cook and dot with butter and salt.<\/p>\n
14. Whole-Grain Pasta<\/b>
\nIn the days of Atkins, pasta was wrongly convicted, because there is nothing harmful about a complex carbohydrate source that is high in protein and B vitamins. Plus, it’s one of the cheapest staples you can buy. Serving suggestions: Mix clams and white wine with linguine; top orzo with tomatoes and garlic; eat cold farfalle salad on a picnic.<\/p>\n
15. Sardines<\/b>
\nBecause not everyone has acquired a taste for these guys, you can still get a can of sardines for relatively cheap. The little fish come with big benefits: calcium, iron, magnesium, zinc, and B vitamins. And, because they’re low on the food chain, they don’t accumulate mercury. Serving suggestions: Mash them with parsley, lemon juice, and olive oil for a spread; eat them plain on crackers; enjoy as a pizza topping (adults only).<\/p>\n
16. Spinach<\/b>
\nSpinach is perhaps one of the best leafy greens out there–it has lots of vitamin C, iron, and trace minerals. Plus, you can usually find it year round for less than a dollar. Serving suggestions: Saut\u00e9ed with eggs, as a salad, or a Spinach Frittata.<\/p>\n
17. Tofu<\/b>
\nNot just for vegetarians anymore, tofu is an inexpensive protein source that can be used in both savory and sweet recipes. It’s high in B vitamins and iron, but low in fat and sodium, making it a healthful addition to many dishes. Serving suggestions: Use silken varieties in Tofu Cheesecake; add to smoothies for a protein boost; cube and marinate for barbecue kebobs.<\/p>\n
18. Milk<\/b>
\nYes, the price of a gallon of milk is rising, but per serving, it’s still under a dollar; single serving milk products, like yogurt, are usually less than a dollar, too. Plus, you’ll get a lot of benefit for a small investment. Milk is rich in protein, vitamins A and D, potassium, and niacin. Serving suggestions: In smoothies, hot chocolate, or coffee; milk products like low fat cottage cheese and yogurt.<\/p>\n
19. Pumpkin<\/b> Seeds<\/b>
\nWhen it’s time to carve your pumpkin in October, don’t shovel those seeds into the trash–they’re a goldmine of magnesium, protein, and trace minerals. Plus, they come free with the purchase of a pumpkin. Serving suggestions: Salt, roast, and eat plain; toss in salads.<\/p>\n
20. Coffee<\/b>
\nThough it has been thrown on the stands for many a corporeal crime-heart disease, cancer, osteoporosis- coffee has been mostly exonerated on all counts. Coffee, which is derived from a bean, contains beneficial antioxidants that protect against free radicals and may actually help thwart heart disease and cancer. While it’s not going to fill you up like the other items on this list, it might make you a lot perkier. When made at home, coffee runs less than 50\u00a2 cents per cup (fancy coffee drinks not included here, just the plain version). Serving suggestions: Just drink it.<\/p>\n
21. Water<\/b>
\nGood old H2O is the least expensive and still the healthiest drink around. If your city water isn’t the best, invest in a pitcher with an internal filter or one for your kitchen faucet. You can also add a squeeze of lemon or other fruit juice to it for better taste.<\/p>\n
Although that bag of 99\u00a2 Doritos may look like a bargain, knowing that you’re not getting much in the way of nutrition or sustenance makes it seem less like a deal and more like a dupe. Choosing one of these twenty-one items, might just stretch that dollar from a snack into a meal and keep you much healthier in the long run.<\/p>\n","protected":false},"excerpt":{"rendered":"
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