Top 10 Budget-Friendly Healthy Foods!

Thinking twice on what you are spending money on? You don't have to cut back on healthy foods as you're evaluating your food budget! Here are 10 top picks for affordable and delicious healthy foods.

With the economy suffering and food prices rising, your grocery bill might be in need of a few budget cuts. Unfortunately, because of the mis understanding that healthy foods always cost more, nutritious foods like fresh produce are often the first to get bumped from grocery carts. But there are plenty of ways to save money without sacrificing the quality of your diet. Here are 10 of my top picks for healthy foods that won’t break the bank!

1. Oats

Oats are one of the cheapest healthy breakfast options around, and is loaded with healthful nutrients. One serving of oatmeal (made from a half-cup dry oats) has five grams of protein and four grams of fiber, while setting you back only about 30 cents (and 150 calories).
Buy plain, dry oats in the big canisters rather than the (often presweetened) individual packets, which are way more costly. This way, you’re also in control of the added ingredients, sugars, and total calories in your breakfast.

2. Healthy Frozen-Vegetable Blends Bagged

Frozen vegetables is another great values in the grocery store (generic versions are typically cheaper than the popular name brands, and taste the same). If you were to buy all these veggies separately, you'd spend significantly more and most of it would spoil or go to waste before you could eat all of it. This is an easy and cost effective way to get in a variety of color and flavor in your diet.

3. Fresh Fruit:

Make affordable fruits like bananas, apples, and oranges, grapes and grapefruit your weekly staples, and shop for those in season fruits when on sale like strawberries, blueberries, raspberries, pears and blackberries. Portable fruits are my favorite for convenience and they typically last longer like apples and grapefruit.

4. Lentils

Lentils really are the king of legumes. They’ve got it all: fiber, protein, folate, iron, potassium, and a host of other trace minerals. Plus, they’re super-affordable and surprisingly easy to prepare. Unlike dried beans, they don’t require presoaking and they cook up quickly. Simmer lentils with diced tomatoes and seasonings for a hearty side dish, or add dry lentils to soups or stews to increase protein without relying on expensive meats.

5. Beans (Canned or Dried)

You can’t go wrong with beans. Like lentils, beans are packed with protein, making them an economical alternative to meat, poultry, and seafood. Plus, they’re healthy — loaded with fiber, which, among other things, maintains digestive health, reduces cholesterol levels, and keeps blood sugars under control.

If you choose canned beans, buy low-sodium whenever possible. Substitute beans for ground meat in chilies, tacos, soups, or burgers, or add them to cold salads.

6. Peanut Butter

Peanut butter is a concentrated source of protein, as well as heart-healthy monounsaturated fats, vitamin E, and B vitamins. Of course, it’s also a concentrated source of calories, so make sure you limit yourself to no more than two tablespoons per serving (two level tablespoons are 195 calories).
Your money will be better spent if you choose natural peanut butters without added sugars or other additives. Try a good old fashion PB&J sandwich sometime instead of the deli meat. Cheaper and healthier for you!

7. Canned Salmon

The healthy benefits of eating omega-3-rich fish like wild salmon are clear, but the price of fresh fish can be hard to swallow, especially if you’re feeding an entire family.
Canned salmon is perfect for cold salmon salad and warm salmon melts, and it makes great salmon cakes when mixed with egg, milk, and whole oats. Kids will love its mild flavor, too. Of course, canned salmon provides a hefty dose of sodium, so you’ll want to take that into consideration if you’re watching your salt intake.

8. Fat-Free Yogurt

An easy protein- and calcium-rich snack or breakfast option is fat-free yogurt. If your family members are big fans of this dairy favorite, consider buying the large 32-ounce tubs instead of the pricier individual cartons. Purchasing yogurt in portable six-ounce containers is convenient, but your wallet will be rewarded (you’ll save at least 20 percent) by taking a few extra seconds to scoop out an individual serving into a plastic container or bowl. Since the 32-ounce containers come in only a limited number of flavors, keep plenty of fun add-ins such as fresh fruit, raisins, and flavored extracts on hand to add some variety.

9. Eggs

Eggs are another low-cost, high-quality protein source. When stored properly in the fridge, raw eggs last about three weeks in the shell, so stock up when they’re on sale. Also consider buying one of the trays of 18 or two dozen that are available in some grocery and club stores to save a few more pennies. Use eggs to whip up cost-effective, meatless dinner entrees like omelets, low-fat quiches, and egg sandwiches. Replace some of the whole eggs in these recipes with egg whites to lower the calories, fat, and cholesterol.

10. Sweet Potatoes

For an added boost of nutrition, try replacing your regular old white potatoes with sweet potatoes. Like white potatoes, they are one of the richest sources of potassium, but ounce for ounce, sweet potatoes deliver more fiber, vitamin C, and beta-carotene than their pale cousins. These nutritional powerhouses don’t have to be limited to Thanksgiving dinner, either. Turn sweet potatoes into everyday favorites: Use them to prepare oven fries, mashed potatoes, and stews. Or, for a super-easy side, pierce a whole sweet potato with a fork, wrap in a damp paper towel, and microwave for four to five minutes. Top with a little spray butter and cinnamon… or salsa for a little kick!