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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 November 20, 2018

                                          10 Reasons Why New Year’s Resolutions Fail

                                          10 Reasons Why New Year’s Resolutions Fail

                                          A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

                                          Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

                                          1. You’re treating a marathon like a sprint.

                                          Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

                                          If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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                                          2. You put the cart before the horse.

                                          “Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

                                          3. You don’t believe in yourself.

                                          A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

                                          4. Too much thinking, not enough doing.

                                          The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

                                          5. You’re in too much of a hurry.

                                          If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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                                          6. You don’t enjoy the process.

                                          Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

                                          The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

                                          7. You’re trying too hard.

                                          Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

                                          8. You don’t track your progress.

                                          Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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                                          9. You have no social support.

                                          It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

                                          10. You know your what but not your why.

                                          The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

                                          Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

                                          Do you want to be fit so you can be a positive example that your children can admire and look up to?

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                                          Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

                                          Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

                                          Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

                                          • The more specific you can make your goal,
                                          • The more vivid it will be in your imagination,
                                          • The more encouraged you’ll be,
                                          • The more likely it is you will succeed (because yes, you CAN do this!).

                                          I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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