frugality · Health

Eating healthy on a budget

Eating healthy on a budget?

Is that even possible? YES!

Healthy food can be expensive.

Therefore, it can be difficult to eat well when you’re on a tight budget.

However, there are many ways to save money and still eat whole, single-ingredient foods. Take a look at some of these powerhouse super foods packed with what you need to be eat healthy.

  1. Tomato sauce-It is loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%!
  2. Steel cut oats-These are less process than traditional oats, digested more slowly, thus keeping you full until lunch time.
  3. Spinach-  One half cup contains 5X the daily amount of vitamin K, which helps blood clot and builds strong bones
  4. Canned pumpkin- It is filled with natural cancer fighters alpha- and beta-carotene.
  5. Brown rice- top source of magnesium, which your body needs to undergo over 300 chemical reactions such as converting food to energy and building bones)
  6. Berries: such as strawberries (may help halt the growth of cervical cancers) , and blueberries (improve brain function)
  7. Bran flakes- whole grains help your heart to stay healthy and keep you slim
  8. Black beans-contains protein, fiber, and flavenoids (helps your arteries relax and stay pliable)
  9. Sunflower seeds-1/4 cup of these will help fight off infection and contains a half days worth of vitamin E
  10. Bananas- has good-for-you fiber and a resistant starch that helps you slim down
  11. Baked potatoes- high doses of potassium
  12. Greek yogurt- it has twice the protein of regular yogurt
  13. Dried tart cherries- help control blood sugar, reduce insulin and lower cholesterol.
  14. Tea: green and black- both green and black tea can help prevent hardening of the arteries
  15. Peanut butter- contains an amino acid that is good for your heart, also good source of protein
  16. Grapes: are the leading source of resveratrol, the plant chemical responsible for the heart-healthy benefits of red wine.
  17. Nuts: Besides being packed with protein, most nuts contain at least some of these heart-healthy substances: Unsaturated fats.
  18. Canola oil-heart healthy and contains two different kinds of vitamin E
  19. Oranges– one orange delivers an entire’s day worth of vitamin C, as well as calcium and folate
  20. Turkey breast-low on calories but delivers a protein punch
  21. Eggs-eating eggs for breakfast paired with a low-fat diet, can help you slim down and stay healthy!

Fill up on these nutrient-rich foods. Stay within your budget and possibly help fight cancer or obesity at the same time.

8 thoughts on “Eating healthy on a budget

  1. Wow! What a great resource list. This is for sure something I struggle with is eating healthy while feeding a family of 6. I love lists and this is one I’ll be saving! Thank you!

  2. I love greek yogurt, but had no idea it was so much better for you than regular yogurt. Bonus! This is a great and inclusive list to help people eat healthy on a budget. Thanks for sharing!

  3. Wow great info! Tomato sauce and canned pumpkin really surprised me, I think I need to figure out ways to use those more. I’m one of those people that only uses canned pumpkin at Thanksgiving but knowing how good it is now I definitely need to spend some time looking for some new recipes that include it.

  4. I’m super into healthy eating, and I love your tips! (I do believe canola oil has been heavily marketed as healthy when it actually isn’t, though. ) Good tips on getting the best nutritional punch for your buck!

    1. Thanks for the comment and for the compliment. I do what I can to promote healthy eating for my family, it can be difficult on a budget.

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