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23 Foods That Are Healthy and Cheap

23 Foods That Are Healthy and Cheap

People often ask how they can eat a nutritious diet while keeping their grocery bill low. The good news is eating healthily and eating cheaply are not mutually exclusive! In fact, they often go hand in hand. It is the processed foods and eating out at restaurants that expand our waistline and our debt, but if you buy these 20 foods, not only will you be leading a healthier lifestyle, but also your bank account will thank you too!

1. Yogurt

yoghurt, bacteria, healthy

    We all know milk does a body good, but did you know Yogurt has all the benefits of milk. It is a great source of calcium, essential for healthy bones and teeth, and contains protein, which helps to rebuild muscles, plus active cultures that boost germ-fighting bacteria promoting a healthier gut.

    2. Apples

    apples, red apples, green apples, fruit, healthy

      As the saying goes an apple a day keeps the doctor away, and it’s a well-deserved reputation! Apples are a great source of immune-boosting vitamin C, cancer-fighting antioxidants and lots of fiber, all for under 100 calories, making apples a wonderfully cheap and healthy food item to add to your grocery list.

      3. Bananas

      potassium, banana

        Bananas are not only a cheap and tasty snack, they also pack in more than 360 milligrams of potassium per fruit—and since potassium’s job is to “keep your heart beating” it’s probably a good thing to eat more!

        4. Strawberries

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        berry, strawberry

          Strawberries are an amazing source of folate, contain more than 100 percent of our daily recommended intake of vitamin C, and are high in antioxidants.

          5. Blueberries

          blueberries, healthy,

            Blueberries are probably the healthiest fruit you can eat. These blue superheroes have the highest antioxidant capacity of all fruit: Blueberries can help lower blood pressure, neutralize free radicals which can affect disease and aging in the body, improve brain health, have been proven to preserve vision and are a natural anti-depressant. Not bad value for $5 per pint.

            6. Tomatoes

            tomato, tomatoes, red,

              Tomatoes are not only inexpensive, but also easily available everywhere. The carotene in tomatoes protects your body from skin damage, the lycopene makes your skin less sensitive to UV damage, and for men they have been shown to reduce the risk of prostate cancer.

              7. Carrots

              carrots, vegetables, heart, health

                Easy to eat, cheap to buy, and packed with vitamins A, C and K, folate and fiber. Carrots are a great addition to any meal or snack.

                8. Spinach

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                spinach, vegetables

                  Spinach offers a variety of vitamins, minerals, fiber, protein and antioxidants, meaning it helps prevent cancer, promotes strong bones and healthy skin. It is no wonder spinach is Popeye’s food of choice!

                  9. Beets

                  beets, vegetables,

                    Beets are a nutritional powerhouse! They are packed with folate, fiber and vitamins galore!

                    10. Chicken

                    chicken, health, protein

                      Of course, I am talking about chicken breasts, not breaded chicken nuggets! But at under $3 per pound chicken breast is a great cheap food choice that’s filled with healthy, lean protein.

                      11. Canned tuna

                      tuna, fish, healthy, heart

                        Canned water-packed tuna is an inexpensive, easily available, low-calorie food choice filled with protein, omega-3 fatty acids, B vitamins, selenium and vitamin D giving it many health benefits from improving blood vessel function to boosting weight loss.

                        12. Olive oil

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                        olive oil, oils

                          Swap out the mayo for two tablespoons of olive oil. Just two tablespoons per day offers a host of health benefits including improved bone health and brain function. Read more about the benefits in this study published in the journal Chemical Neuroscience.

                          13. Garlic

                          garlic, vegetable

                            Okay, so it makes you less attractive to kiss for a few hours, but it’s full of antioxidants that promote heart health, reduces the risk of some cancers, and improves memory function….so it’s probably worth it! At about 30 cents per bulb it’s a great good choice to add to your grocery list.

                            14. Chia Seeds

                            chia seeds, chia, seeds

                              Believed by the Aztecs to be a miracle food, Chia seeds deliver a massive amount of nutrients with very few calories, they’re loaded with antioxidants, high in protein and Omega-3 fatty acids, and have been show to improve exercise performance as much as a sports drinks. Chia seeds are incredibly easy to incorporate into your diet and can affordably be added to your grocery list.

                              15. Nuts

                              nuts, health, healthy, heart, almonds, pistacioa

                                Nuts are an affordable, protein-packed, heart-healthy snack that can increase your longevity.

                                16. Lentils

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                                lentils healthy, heart, vegetable

                                  Lentils sometimes have a reputation as some sort of hippie food but that’s only because they are a great protein alternative to beef and therefore perfect for vegetarians or those who wish to limit their red-meat intake. They are a filling food rich with antioxidants and a good, cheap, and healthy food source.

                                  17. Brown rice

                                  brown rice, rice, healthy, grain

                                    Rich in selenium, which reduces the risk of developing cancer and arthritis, high in manganese which helps the body synthesize fats, and also promotes weight loss since its fiber content keeps bowel function efficient! Brown rice is good, cheap, and a healthy food choice.

                                    18. Quinoa

                                    quinioa, healthy, heart,

                                      Okay, I understand Quinoa can be hard to pronounce (it’s KEEN-wah) but that doesn’t stop it being a superfood. At $4 per box, it’s a little more than brown rice, but it’s still a cheap and affordable addition to your weekly grocery list. It is packed with fiber and protein, and contains nine essential amino acids our bodies can’t produce on its own.

                                      19. Eggs

                                      eggs, healthy, heart

                                        Eggs are another great source of protein, and in fact the cheapest source of protein you’re going to find. At only 20 cents per egg they are incredibly affordable, and can be prepared in any number of healthy ways.  When you’re in need of some protein, eggs are a great quick, delicious, cheap and healthy fix.

                                        20. Dark chocolate

                                        chocolate, dark chocolate, healthy

                                          I had to finish this list of foods that are healthy and cheap with something fun! Dark chocolate is loaded with nutrients that can positively impact your health and it is one of the best sources of antioxidants on the planet, so at the end of a tough week, go ahead and enjoy a nice piece of antioxidant-rich dark chocolate!

                                          Featured photo credit: picjumbo via picjumbo.com

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                                          Last Updated on May 15, 2019

                                          How to Tap Into the Power of Positivity

                                          How to Tap Into the Power of Positivity

                                          As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

                                          “Happiness cannot come from without, it comes from within.” – Helen Keller

                                          When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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                                          Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

                                          We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

                                          But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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                                          So…how exactly are we to achieve that?

                                          It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

                                          1. Learn to substitute every negative thought with a positive one.

                                          Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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                                          2. See the positive side of every situation, even when you are surrounded by pure negativity.

                                          This one is a bit harder to put into practice, which does not mean it’s impossible.

                                          You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

                                          3. At least once a day, take a moment and think of 5 things you are grateful for.

                                          This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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                                          4. Change the mental images you allow to enter your mind.

                                          How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

                                          So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

                                          If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

                                          And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

                                          Featured photo credit: Kyaw Tun via unsplash.com

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