The food we eat significantly impacts our health. Eating a healthy diet can help prevent both major and minor illnesses, according to the CDC. However, for many, healthy eating is easier said than done. Factors like distance from grocery stores, access to transportation, time constraints, and, of course, money, all impact how easy it is for a person to eat well. Despite these challenges, healthy eating is too important to be overlooked. This article provides a comprehensive list of affordable, healthy foods and strategies to incorporate them into your diet without straining your budget.
Affordable Staples: Grains, Legumes, and Plant-Based Proteins
Whole Grains: The Foundation of a Budget-Friendly, Healthy Diet
Brown rice, oatmeal, and whole wheat pasta are cheap, filling, and keep almost indefinitely when stored correctly. These whole grains are nutritional powerhouses, offering a range of benefits that contribute to overall well-being. Brown rice and whole wheat foods also have more fiber than their white counterparts. According to the Mayo Clinic, whole grains can help manage weight, cholesterol, and blood pressure.
It may be tempting to buy quick-cooking rice and other grains. Geiger says to avoid quick-cook alternatives, especially if their ingredients list is long. “They aren’t the healthiest option, and they can be more expensive,” she adds. Buy grains from the bulk section of the supermarket. Not only are they less expensive but it also cuts down on packaging, says Geiger. Choose store-brand or generic grains and cereals.
Legumes: Protein Powerhouses on a Budget
Plant-based proteins such as lentils and beans are filling and affordable. If a recipe calls for ground beef, use lentils instead. Both lentils and beans have plenty of protein, which helps give you energy. They’re also a good source of fiber, which helps keep you feeling full. Stock up on canned beans when they’re on sale. Canned goods can be stored for a long time.
Beans (aka "pulses") are loaded with nutritional benefits beyond healthy proteins and carbohydrates. In addition to antioxidants, this magical food is rich in iron, antioxidants, and folate. Not only do beans help control blood sugar and keep you full, but they’re also heart healthy and may help improve your gut health too. Beans like lentils, black beans, and navy beans make a great addition to soups, skillets, salads, and even blended in smoothies!
Read also: Healthy food access with Highmark Wholecare explained.
It is true that, pound for pound, most beans fall behind meat when it comes to protein percentages. But beans are better on a budget. First, they tend to be significantly cheaper. Second, canned and dried beans can be stored for much longer.
Tofu
There are lots of (incorrect) claims about soy being bad for your health and hormones. The truth is that minimally processed soy foods like tofu can protect your health and lower your risk of many diseases.
Fruits and Vegetables: Prioritizing Produce on a Budget
Fresh, Frozen, or Canned: All Options are Valuable
Don’t stress about frozen vs. fresh produce. The difference in nutritional value between fresh fruits and vegetables and frozen or canned ones is negligible. If you have a freezer, stocking up on frozen produce is a great way to ensure you always have healthy ingredients on hand. NOTE: One plus of fresh produce is that it is more likely to go on clearance - usually because stores want to sell it before it spoils.
Produce is filled with vitamins, minerals and antioxidants that may help prevent diseases. Buy produce that’s in season. That’s when they tend to be least expensive. Asparagus, for example, is more affordable in the spring. Blueberries cost less during the summer. Buy frozen or canned when it’s on sale. Both have as many vitamins as fresh produce. Freeze your own produce. The grocery store isn’t the only place to get frozen foods, says Geiger. Broccoli, cauliflower, berries, pineapple and bananas all freeze well. Buy them when they’re on sale. Check the discounted produce bin. Some supermarkets put older fruits and vegetables in a discount section or cart. You can get good deals if you plan to use the food that day.
Budget-Friendly Fruits
- Bananas: One of the lowest-cost foods available, bananas make a perfect snack or side to your main meal. Bananas contain natural starches and sugars that help keep you energized, and they contain a powerful dose of potassium.
- Apples: Apples are a staple food here in the Mitten state and their local availability helps keep costs down. But that’s not the only reason they made our list: whether you prefer them tart or sweet, apples satisfy our urge to crunch while delivering a great dose of fiber, vitamin C, potassium, antioxidants, and more.
- Canned peaches: Canned peaches count as fruit too, and they’re a budget-friendly option you can access all year round. Canned peaches contain many of the same nutrients as fresh like fiber, vitamin C, and vitamin A.
Berries are an incredibly nutrient-dense food that help prevent and fight disease. They’re loaded with beneficial antioxidants like anthocyanins, ellagic acid, and resveratrol, and they’re super high in gut-healthy fiber too. Pineapple is brimming with nutritional benefits and it’s one of the least expensive fruits at the grocery store. It’s loaded with vitamin C, manganese, and copper.
Read also: Healthy Eating on the Run
Budget-Friendly Vegetables
- Carrots: Orange veggies and fruits make great plate-fillers because of their rich beta-carotene (vitamin A) nutrients. Carrots are a budget-friendly orange food that promote eye health, lower blood pressure and bad cholesterol, fight free radicals that lead to disease, and boost your immune system.
- Kale and Spinach: They’re not as sweet as apples or crunchy as carrots, but these affordable greens are abundant in nutrients. High in vitamin C and Vitamin K (along with riboflavin, calcium, iron, and a wide variety of other vitamins and minerals) you can’t go wrong with either of these greens as a part of your daily diet.
- Broccoli: Broccoli is loaded with health-promoting micronutrients, bioactive compounds, and fiber. Eating broccoli regularly can help promote healthy cells, a well-functioning gut, and might even reduce your risk of developing certain cancers.
- Cauliflower: Like broccoli, cauliflower is a nutrient-rich cruciferous vegetable that can help your body fight disease and inflammation. And it’s surprisingly versatile.
- Peas: A serving of peas contains lots of fiber, a little bit of protein, and a long list of micronutrients to support your health like vitamin A, vitamin K, thiamine, and folate.
- Corn: Corn is another overlooked veggie (or is it a grain?) with plenty of health benefits for a super low price. Most of us know that corn contains fiber, but did you know it has vitamin C, magnesium, and powerful antioxidants too?
- Cabbage: Cabbage is impressive for so many reasons. First, it’s a huge vegetable and yields a LOT when you cut into it.
- Tomatoes: Tomatoes might technically be a fruit, but they’re a vegetable from a nutrition standpoint. Canned tomatoes are awesome because they preserve the micronutrients from tomatoes and stay safe to eat for years.
- Onions: Onions have health benefits too! In fact, onions are a great source of quercetin and sulfur compounds, which can help lower your risk of developing cancer, heart disease, and diabetes.
- Zucchini: Although zucchini is a super inexpensive vegetable, it’s a great source of nutrition too. Zucchini contains vitamin A, manganese, vitamin C, and antioxidants to support your health and lower disease risk.
- Green beans: Green beans are among the most underrated vegetables around. Green beans are a low calorie and affordable vegetable, and a good source of fiber, vitamin C, potassium and vitamin A.
- Cucumber: Cucumber is a crunchy and hydrating veggie, and an affordable way to up your intake of health-promoting foods. This high-water and low-calorie vegetable can support your kidney health, digestion, and weight.
- Frozen brussels sprouts: Frozen brussels sprouts are the hidden gems of the freezer aisle. They contain beneficial antioxidants and vitamins to prevent disease and fight infection.
Dairy & Alternatives
Cottage Cheese
Weighing in at about 12 grams of protein per half cup (for 2% milk fat), cottage cheese is a satiating source of calcium, riboflavin, and Vitamin B12. Cottage cheese is also an easy grab-and-go food - so if you tolerate dairy, stocking up on this easy-going food is a no-brainer.
Plain Yogurt
If you tolerate dairy, you can’t beat the benefits of plain (non-sweetened, non-flavored) yogurt. One cup of plain yogurt meets a whopping 49% of your calcium needs for the day! A form of fermented milk, plain yogurt contains way more nutritional benefits than calcium, including B vitamins and essential minerals. It’s often fortified with vitamin D too. High in protein, plain yogurt also contains probiotics, which promote great gut health. Whether you buy the full-fat variety or add your own healthy fats, plain yogurt makes a great breakfast or snack food that’s both affordable and lunch-bag friendly.
Nonfat Powdered Milk
Buy nonfat powdered milk. It won’t spoil, so you don’t waste money pouring it down the drain.
Affordable Protein Sources
Canned Fish
Canned protein might not immediately inspire thoughts of health. But if those cans happen to be filled with tuna, salmon, and sardines, then they’re not so fishy after all! Canned salmon, sardines, and tuna provide a great source of protein - roughly 20-25 grams a serving - and they’re rich in healthy Omega-3 fats, selenium, B-complex vitamins, iron, potassium, and magnesium. Even better, these grab-and-go proteins stack easily in your pantry and they’re conveniently ready to be spread on bread or lettuce.
Try canned sardines, salmon and tuna. Fresh seafood can be expensive, but canned fish is not.
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Eggs
These nutrient-dense delights are filled with the perfect combination of ingredients, making them an ideal meal even on their own. Packed with a rainbow of B vitamins as well as vitamins A, D, E, K, selenium, choline, and phosphorus, eggs make an “eggsceptional” food you can enjoy every day.
Chicken Thighs
Chicken thighs are a lot cheaper than chicken breasts, and a bit more tasty too. How to use: roast chicken thighs on a tray with vegetables and chickpeas, and drizzle with your favorite sauce when it’s out of the oven.
Lean Ground Beef
Lean ground beef is a nutritious and inexpensive staple.
Canned Chicken
I know, I know… canned chicken seems a little scary. But it’s an amazing, cheap source of protein to use in chicken salad, buffalo chicken dip, or quesadillas.
Pantry Staples: Affordable Flavor and Nutrition
Oats
Considered to be one of the most nutrient-packed foods, oats can easily fill you up with protein, soluble fiber, and even healthy fat. These gluten-free* morsels are also chock full of antioxidants and essential vitamins and minerals. Perhaps best of all, you can make a big batch ahead of time and top them with your favorite in-season fruit, nuts, and more.
Peanut Butter
Speaking of beans, peanut butter is another great way to reach your daily dose of protein, healthy fats, fiber, and vitamins. Technically part of the legume (aka bean) family, peanuts can hold their own in the healthy foods category, and they’re also kind to your wallet. Peanut butter especially makes an affordable, convenient, and pantry-friendly food. Peanut butter is rich in vitamins and minerals, satiating, heart-healthy, and a low-carb option for regulating blood sugar.
Potatoes
Potatoes make a nourishing and wallet-friendly food. The average potato provides over 4 grams of protein, a generous dose of healthy carbs (about 36 grams), and nearly 4 grams of fiber. Even the white varieties are packed with essential vitamins and nutrients, including Vitamin C, Vitamin B6, and potassium. Unless you’ve been advised by a physician to avoid potatoes, these wallet-friendly root vegetables are far from unhealthy.
Raisins
Raisins are delicious dried grapes that offer energizing carbs, gut-friendly fiber, and calcium. Raisins contain less water than grapes, which means they’re a more concentrated source of calories and nutrition.
Sunflower Seeds
Sunflower seeds are another forgotten nutrition-powerhouse that won’t break the bank.
Smart Shopping Strategies for Healthy Eating on a Budget
- Plan your meals and snacks at the start of each week: Making a list of what you need before you go to the store may make shopping more affordable. That way, you only spend money on what you need to buy. It also saves time, since you won’t wander through all the aisles, advises the Academy of Nutrition and Dietetics. If possible, make a weekly meal plan.
- Cook in bulk: This will also save you time. Both lentils and beans freeze well. Prepare a double batch of a favorite recipe, then freeze it in individual containers.
- Shop your cupboards first.
- Set a budget and stick with it.
- Stick to minimally processed foods.
- Cook at home often.
- Eat more plant proteins.
- Double recipes and use leftovers.
- Instead of shopping for specific ingredients for a recipe, look for recipes that require ingredients you already have. You may also be able to modify recipes to fit what’s in your fridge or pantry. For example, a recipe for steak tacos could be converted into black bean and rice burrito bowls.
- Also, don’t be shy about using food pantries and other community programs, says Geiger. These services exist to help people who need it. Get more help with your everyday needs. Already a UnitedHealthcare Medicare Advantage member with a credit to buy healthy foods like fruits and vegetables, meat, seafood, dairy products and water? Get more help with everyday needs. Have a credit to buy covered groceries, OTC products and pay utility bills?
Remember: Flexibility and Balance are Key
Trying to balance health with a budget can be frustrating. There may be days when fast food is all that’s available, due to time or financial constraints, and that is okay. You can still make small changes to improve the nutritional value of even fast food. Most people, regardless of their situation, struggle with healthy eating from time to time. At Feed the Children, we’re committed to making sure that kids have the chance to make healthy choices.