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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 September 20, 2018

                                          How to Stay Calm and Cool When You Are Extremely Stressful

                                          How to Stay Calm and Cool When You Are Extremely Stressful

                                          Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

                                          If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

                                          1. Breathe

                                          The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

                                          • Take five deep breaths in and out (your belly should come forward with each inhale).
                                          • Imagine all that stress leaving your body with each exhale.
                                          • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

                                          Feel free to repeat the above steps every few hours at work or home if you need to.

                                          2. Loosen up

                                          After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

                                          Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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                                          3. Chew slowly

                                          Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

                                          Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

                                          Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

                                          4. Let go

                                          Cliche as it sounds, it’s very effective.

                                          The thing that seems like the end of the world right now?

                                          It’s not. Promise.

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                                          Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

                                          Letting go isn’t easy, so here’s a guide to help you:

                                          21 Things To Do When You Find It Hard To Let Go

                                          5. Enjoy the journey

                                          Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

                                          Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

                                          6. Look at the big picture

                                          The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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                                          Will this matter to me…

                                          • Next week?
                                          • Next month?
                                          • Next year?
                                          • In 10 years?

                                          Hint: No, it won’t.

                                          I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

                                          Stop agonizing over things you can’t control because you’re only hurting yourself.

                                          7. Stop demanding perfection of yourself

                                          You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

                                          Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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                                          8. Practice patience every day

                                          Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

                                          • The next time you go to the grocery store, get in the longest line.
                                          • Instead of going through the drive-thru at your bank, go inside.
                                          • Take a long walk through a secluded park or trail.

                                          Final thoughts

                                          Staying calm in stressful situations is possible, all you need is some daily practice.

                                          Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

                                          Featured photo credit: Brooke Cagle via unsplash.com

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