Compiling cheap healthy food list is a tough thing to do, as the food market of today is crowded with products that are usually either unhealthy or too expensive. That is why we’ve created a list of foods that will help you maintain a healthy lifestyle, without putting too much strain on your budget in the process.
There are plenty of varieties, but they are almost all very good for you and quite similar to each other. The main strong side of beans is that they have high amounts of fiber and protein. Many varieties are very rich in calcium, potassium, and antioxidants as well. You can prepare them almost any way you like – for homemade burritos, dips, soups, enchiladas, and so on. We especially recommend dried beans because they have more nutrients preserved compared to the cooked or canned ones, and they are cheaper too.
Brown rice is very rich in fiber, which is very beneficial for your digestive system. It also may reduce risk of diabetes and high blood pressure. Black rice tastes great, and it can be used for salads, casseroles, side dishes, soups, and so on.
Note that white potato is completely different story – it would never enter our cheap healthy food list. Sweet potato however, is very good for you, as it has high amounts of beta-carotene, vitamin A, vitamin B, vitamin C, potassium, and many other beneficial nutrients. Great thing about it is that it is very tasty and can be prepared any way you like. Normally, frying is the least favorable choice; baking is much better option, as well as using it for different salads, stews, and other cooked meals.
Oats are rich in fiber, vitamin B, magnesium, manganese, and phosphorus. They have very little fat, and even may reduce the blood cholesterol. Most common way to use oats is in a bowl of oatmeal, but you can use them for breading, as well as for baking cookies, as substitute for flour.
Tuna is a great source of protein, omega-3 fatty acids, iron, and many other nutrients. It may lower the risk of heart disease, among other things. It can be used to make tuna sandwiches, salads, and in many other ways. Pregnant women and children should avoid canned tuna, as it may contain amounts of mercury that can harm the baby or the child.
Eggs are one of the cheapest and the richest sources of proteins you can find, and they will almost certainly find their way into your cheap healthy food list. They also contain high amounts of vitamin B and many other very important nutrients. The ideas for preparing eggs are endless. Try combining them with vegetables or brown rice.
Rich in antioxidants and vitamin C, apples will definitely help you live longer and healthier life. You can use them to bake pie or in many other ways, but always remember that fresh, raw apple is by far the best option you can go for. Apples also have plenty of fiber, so they will help your digestion a lot as well.
Bananas are very rich in potassium, but they have substantial amounts of
vitamins B and C too. They are also very rich in fiber. Just note that they have relatively high amount of calories (comparing too many other kinds of fruit, such as apples for instance) – that is why you should take care not to eat too much.
Canned tomato is a great source of manganese, vitamin C, beta-carotene, and many other beneficial nutrients. You can use them for making many delicious dishes, including different sauces, stews, and so on.
The last one on our cheap healthy food list is spinach. Spinach can be prepared in many different ways, including stews, soups, salads, and so on. It is very rich in vitamins A and K, as well in calcium.