Maintaining a healthy diet can be daunting task these days, especially when food prices are surging everyday. However, it is quite possible ...
Maintaining a healthy diet can be daunting task these days, especially when food prices are surging everyday. However, it is quite possible to consume healthy and nutritious foods without hurting your wallet. In this article we will provide a comprehensive list of affordable foods that can be incorporated to your diet, without making you go broke.
Affordable & Healthy Vegetarian Foods
Apples
Apples are a versatile and affordable fruit that can be enjoyed year-round. They are a rich source of soluble fiber and immune-boosting vitamin C. You can find apples at most grocery stores, and they are often priced at less than $1 per pound.
Meal Ideas: Apples can be enjoyed as a snack on their own or paired with a protein source such as peanut butter, cheese or nuts.
Bananas
Bananas are another affordable and nutritious fruit that can be enjoyed on their own or incorporated into many dishes. They are a rich source of vitamin C, manganese, vitamin B6, and potassium, as well as antioxidants that support health. Bananas are usually priced at less than $1 per pound.
Meal Ideas: Bananas can be sliced into oatmeal or used to make banana pancakes.
Beans
Beans are an excellent source of protein, fiber, and essential vitamins and minerals. Legumes such as pinto beans, black beans, garbanzo beans, navy beans, and black-eyed peas are all nutritious and affordable options. Dry beans are the cheapest, but canned beans are also a great option if you're short on time. At the time of writing, a can of black beans is priced at less than $1.
Meal Ideas: Beans can be added to a grain like brown rice or quinoa to make a warm dish or a salad. They are also great in soups or as a filling for a tortilla wrap.
Brown Rice
Brown rice is a cost-effective pantry staple that is quick to make and can be added to many meals. It is high in fiber and has essential minerals like magnesium and manganese. If you have celiac disease, brown rice is a great non-gluten option. It can help with appetite control due to its fiber content and may help with lowering cholesterol levels. You can usually find brown rice for a few dollars per pound.
Meal Ideas: Brown rice is a great addition to stir-fries, burritos, or alongside any protein.
Corn Tortillas
Corn tortillas are an affordable and nutritious option that can be used in various dishes and as a substitute for bread. They are a whole-grain product, and at the time of writing, a 30-pack of corn tortillas is priced at less than $3.
Meal Ideas: Corn tortillas can be used to make tacos, enchiladas, or quesadillas. They can also be made into tortilla chips for a healthier snack option.
Flour
Flour is a versatile and cost-effective ingredient that can be used to make bread, pancakes, biscuits, and more. It is also a good source of fiber. The average price of flour is about 50 cents per pound, and many grocery stores sell 5-pound bags for around $2.50.
Meal Ideas: Flour can be used to make homemade pot pies, bread, muffins, or biscuits.
Frozen Blueberries
Frozen blueberries are a convenient and cost-effective way to add nutrition to your diet. They are frozen at the peak of freshness, locking in their healthy goodness. Just like fresh blueberries, frozen blueberries are a good source of fiber and contain only 80 calories per cup. At the time of writing, a 16-ounce bag of frozen blueberries is priced at less than $3.
Meal Ideas: Frozen blueberries can be added to smoothies, oatmeal, or yogurt. They can also be used to make jam or baked into muffins or pancakes.
Frozen Vegetables
Frozen vegetables are both affordable and nutritious. They can serve as go-to options when your pantry and refrigerator inventory are running low. Frozen vegetables are an especially good idea if not many fresh vegetables are in season. They are just as nutritious and fresh, and you can get a lot more mileage out of them since they are stored in the freezer.
Meal Ideas: Frozen vegetables can be served as a side dish, tossed into pasta sauce or soup, or incorporated into a vegetable omelet.
Iceberg Lettuce
Iceberg lettuce is a vegetable that is not often recommended due to its lower nutrient content, but it is still a healthy and affordable option. A head of lettuce is priced at around $2.
Meal Ideas: Iceberg lettuce can be used to add a crispy texture to salads or sandwiches. It is also great for lettuce wraps.
Lentils
Lentils are an affordable and healthy food that are high in fiber and protein. They are easy to cook and take about 10 to 15 minutes to prepare. At the time of writing, a 16-ounce bag of lentils is priced at around $1.50.
Meal Ideas: Lentils can be added to spaghetti sauce or used as a meat substitute in tacos. They are also great in soups or as a filling for a wrap.
Mushrooms
Mushrooms are a nutritious and affordable food that can be used in a variety of dishes. They are a good source of B vitamins, vitamin D, and potassium. At the time of writing, white or brown mushrooms are priced at around $2 to $5.
Meal Ideas: Mushrooms can be used to round out a meal and add a meaty texture to dishes. They can also be used to make a mushroom meat blend by cooking them together with ground meat.
Oats
Oats are a healthy and filling food that is a great source of vitamins, minerals, and fiber. Whole oats have been shown to lower blood cholesterol levels, which helps to reduce cardiovascular disease risk. At the time of writing, a 42-ounce container of old fashioned whole grain oats is priced at around $4.
Meal Ideas: Oats can be used to make oatmeal, oatmeal cookies, or oatmeal bars. They can also be used to make oat bread or used in a homemade granola recipe.
Peanut Butter
Peanut butter is a classic and affordable nut butter that is a good source of protein and is filling. Large jars of peanut butter can often be found inexpensively at warehouse stores. At the time of writing, a 16-ounce jar of generic peanut butter is priced at around $1.80.
Meal Ideas: Peanut butter is a great option for sandwiches or can be used in sauces.
Pasta
Pasta is an affordable and versatile food that is a pantry staple of many cost-conscious shoppers. It is a good source of carbohydrates and fiber. At the time of writing, a pound of pasta is priced at less than $2.
Meal Ideas: Pasta can be paired with a variety of inexpensive ingredients, including meat roast and spinach. It can also be used in dishes like spaghetti or macaroni and cheese.
Spinach
An all seasoner, it is one of the best addition to a variety of meals, with the nutrient value of the meal makes it high by adding one or two handfuls of this green leafy vegetable. An great source of vitamin A, vitamin C, vitamin K, folate, manganese, iron, riboflavin and magnesium.
Meal Ideas: Spinach blends in just about any meal, be it spinach omelets, whole grain pasta, and even in a quesadilla. It can also be consumed as a salad, which retains all its nutritional value of which a few would be destroyed during cooking process.
Affordable & Healthy Non-Vegetarian Foods
Eggs
Eggs are an affordable and nutritious protein source that can be enjoyed in many ways. They are rich in nutrients that support brain health, like choline and lutein. Eggs can be prepared in many ways, such as omelets, scrambled eggs, frittatas, hard-boiled eggs, or a stir-fry. At the time of writing, the average price of a dozen grade A eggs is around $3.50.
Chicken
While the inflation has made almost all food prices climb, buying a whole chicken is still economical. It is easy to roast, and you can count on about one or two servings per pound with bone-in chicken. You can find chicken on sale at your local supermarket. Leftovers can also be used in tacos, sandwiches, or even as a pizza topping.
Meal Ideas: Chicken can be used in a variety of dishes such as soups, salads, or as a filling for a wrap.
Meat Roast
Meat roast is a fatty and filling meal that can be purchased at a reasonable cost. It tends to be pretty cheap, and since it's filling, you only need a little to feel full and satiated. Currently, at most grocery stores, you'll find a boneless meat roast for a few dollars per pound.
Meal Ideas: Meat roast can be used in dishes like pot roast, meat stroganoff, or Irish stew.
Ground Meat
Ground Meat is an affordable and versatile protein source that can be used in many dishes. It is an excellent source of protein and iron. Many supermarkets sell ground meat for around or a little less than $5 per package.
Meal Ideas: Ground meat can be used in dishes such as spaghetti sauce, tacos, pizza, or meat and grain bowls.
Fish
Fish is generally considered expensive, but there are a few ones that are both the best and affordable at the same time. The oily fish is the best, especially the small ones such as sardines, salmon, herring, tilapia and anchovies. Since size commands the 'expensiveness quotient', they sell out cheaper than the heavier types such as tunas, cod, etc.
Canned food is generally not the best, but having it occasionally will not kill you. Oily fish are high in protein and omega-3 fatty acids that provide good benefits for the heart and brain. A portion of sea food in your weekly diet will help you in the nutrition necessity.
Meal Ideas: Since fish are gentle fleshed, it is best consumed mildy cooked, or fried in good saturated oils such as virgin olive oil or virgin coconut oil to retain the benefits of both the fat intake. Seasoning the fish with salf (for fresh water fishes), lemon/tamarind juice with powdered red/black pepper and turmeric will help enhance the taste and nutrition. 1/3rd to 1/2 of your meal being fish is the best portion in your meal. Having 100% portion won't hurt you, if you are not eating it every day, every meal.
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