Advertising
Advertising

25 Cheap And Healthy Foods You Need To Know

25 Cheap And Healthy Foods You Need To Know

“I really want to eat healthy, it’s just that I’m broke!” Sound familiar? As a former college student and member of Club Broke, I know the feeling. But who says healthy eating has to be expensive? Get fit on your budget with these 25 cheap and healthy foods you need to know about.

Frozen/Canned Fruits and Vegetables

Buying fresh produce is great if you can afford it, but I know it doesn’t fit every budget. Fortunately, frozen and canned varieties of fruits and veggies are an affordable way to nourish your body with vitamins and minerals that will increase your energy, immunity, and health.

1. Spinach 

Spinach is a nutritional power-house that offers a variety of vitamins and minerals, fiber, protein, and a staggering amount of antioxidants. If you’re not a fan of the taste, mix tiny chunks into a sandwich or egg-and-cheese omelet (seriously, you won’t even notice it).

Read more: 10 Delicious Recipes Made with Frozen Spinach

2. Broccoli

Broccoli is a great bang-for-your-buck vegetable that reduces your cancer risk and detoxifies waste within your body.

Read more: 11 Benefits of Broccoli to Convince Anyone to Eat It

3. Green beans

Green beans provide a hefty dose of Vitamin A, which delays the signs of skin aging.

Read more: 11 Sinfully Easy Green Bean Casserole Recipes

4. Carrots 

Carrots aren’t just for rascally rabbits; they’re a great, healthy veggie snack that you could bring to work or on a road trip. You could also improve the flavor of your soups this winter by slicing-and-dicing a carrot to add to your delicious creation.

Read More: How to Grow Food Indoors in Winter

5. Corn

Corn comes equipped with lutein and zeaxanthin, two phytochemicals that can improve your vision. Just don’t forget to use a toothpick if you’re eating it on the cob.

Read More: 33 Healthy Veggie Meals in 12 Minutes or Less

6. Tomatoes

Tomatoes could give you healthy, vibrant skin to die for. Beta-carotene protects your body from skin damage while lycopene makes your skin less sensitive to UV damage (one of the leading causes of wrinkles).

Advertising

Read More: The Health Benefits of Fruit

7. Strawberries

Strawberries are another fruit that could make you incredibly good-looking. This berry is bursting with biotin, a B-vitamin responsible for strong hair and nails. As an added bonus, the antioxidant ellagic acid prevents skin sagging.

Read More: 7-Minute Chocolate Covered Strawberries Recipe

8. Peaches

Peaches are a tasty treat that could relieve your upset stomach and put you in the mood for frisky fun.

Read More: 15 Natural Ways to Relieve Stomach Pain

9. Bananas 

Bananas pack more than 360 milligrams of potassium per 6 inches of fruit. Since potassium’s job description is “keep your heart beating,” it’s a good thing to eat more of.

Read More: 7 Benefits of Bananas You May Not Have Known About

10. Cherries 

Tart cherries are a great late-night snack; they contain the hormone melatonin, the hormone responsible for you getting sleepy every night.

Read More: Tonight Before You Go To Sleep, Make Sure You’ve Done These 10 Things

Bonus Tip #1

The cheapest fresh produce typically depends on what season it is, so be a savvy shopper. Check out this list of the cheapest fruits and vegetables month-by-month and go bargain shopping at a local farmer’s market.

Bonus Tip #2

There is zero difference between name-brands like Green Giant green beans and the generic variety offered by your grocery store, so stick with the generic labels for serious cash savings.

Protein

Wrapping your head around how many grams of protein you should eat per day isn’t easy, so let’s just keep it simple; aim for a fist-full of protein at breakfast, lunch, and dinner.

11. Eggs

Eggs are the cheapest source of protein you’re going to find; in addition, creative chefs can prepare them in an end-less variety of ways by scrambling/poaching/boiling them, or mixing up the meats/veggies/cheeses used in their morning omelets. On a semi-related note, breakfast for dinner is always a good idea.

Advertising

Read More: 10 Amazing Facts About Eggs You Need to Know

12. Canned tuna

Tuna is probably the highest dose/lowest cost source of protein you can find. You probably shouldn’t eat canned tuna every day due to the mercury content, but as long as you’re alternating it with another meat or two from right below here, you’ll be fine.

Read More: 8 Things You Should Know About Eating Sushi

13. Meat (beef/chicken/turkey/etc.)

Chicken and turkey are your best bets for price/value, but keep an eye out for discounts on beef and lamb. Here’s a list of vegetarian foods high in protein just in case you don’t eat meat (because if you don’t, you need to pay special attention to this).

Read More: The Ultimate Kitchen Cheat Sheet

14. Protein powder 

Whey protein is a super convenient protein source that you can grab-and-go as needed. Buy your protein in bulk to save money, and make sure you choose a credible brand, like Optimum Nutrition.

Read More: 20 Juice and Smoothie Recipes for Energy and Vitality

15. Cottage cheese 

Cottage cheese contains 23 grams of protein per serving, plus 18% of your recommended daily calcium intake for stronger bones less prone to injury.

Read More: 5 Healthy Lunch Ideas for Work (note #3 — Baked Cottage Cheese Wrap)

Bonus Tip #3

Since meat is normally the most expensive food you buy, check out your local ads to find the best deal on meat. Perform this search once or twice a week as needed and enjoy the savings.

Fat

Fat does NOT make you fat; on the contrary, consuming healthy fats like the ones listed below will help you stay full and satisfied during the day, making it less likely you’ll over-eat. Please note that eggs and meat (preferably free-range and grass-fed if you can afford it) are two of the best sources of fat you can get, but I’m not listing them here since I just mentioned them as a protein.

16. Olive oil

Just two tablespoons of olive oil per day could offer a host of benefits including improved brain function, bone health, and protection from viruses.

Advertising

Read More: The Many Uses and Benefits of Olive Oil

17. Butter 

Butter is not the enemy; if you want an enemy, look in the direction of margarine masquerading as a “health food” (while truthfully being full of artificial chemicals and devoid of nutrition).

Pro-tip: if it looks like the food’s packaging is desperately trying to convince you that it’s healthy, it’s probably not healthy.

Read More: How to Make Butter at Home

18. Cheese

Cheese could save you from a dental bill; this food contains an extremely high amount of calcium, which is the most important mineral for strong teeth.

Read More: How to Make a Grilled Cheese with No Mess

19. Nuts

Nuts are a portable, protein-packed, heart-healthy snack that could increase your longevity.

Read More: How to Make Nuts Healthier

20. Avocado 

Avocado offers 39% of your recommended daily fiber intake, plus avocado’s ability to “prevent unwanted inflammation is absolutely unquestionable in the world of health research.” (Source)

Read More: 4 Benefits of Avocado That Make It More Irresistible

Bonus Tip #4

Keep a plastic bag of nuts in your purse or pocket just in case you get hungry in the afternoon; this will help you counter those afternoon cravings with a healthy fat that satisfies your hunger until dinner-time.

Carbs

Despite what Dr. Atkins might have said, carbs are not the devil. Eating too much of anything — carbs, fat, protein, even fruit — will result in weight-gain. For now, consume 1 serving of carbs from the list below with every meal.

21. Rice

Rice, whole-grain or not, is a great cheap cooking accessory to keep in your kitchen. Debating the pro’s and con’s of brown rice versus white rice would require an essay (and this is already long enough!), so to dive into that debate, go here.

Advertising

Read More: How to Cook Brown Rice Like a Chef

22. Beans/legumes

Legumes are a great source of carbs and protein that you can add to soups, salads, and dips. The nutritional value of legumes varies depending on type, so compare the labels in your store to figure out your best options.

Read More: 11 Sinfully Easy Crock Pot Recipes

23. Oatmeal

Oatmeal is a slow-digesting carbohydrate that hangs out in your stomach for a while after consumption, which could help you control cravings since you’ll feel full longer.

Read More: How to Cook Oatmeal Perfectly

24. Potatoes

Potatoes, like oatmeal, are rich in complex carbs that digest slowly and reduce over-eating.

Read More: How to Grow Potatoes in Your Garden

25. Popcorn 

Instead of munching on candy the next time you enjoy a movie marathon, opt for natural popcorn which includes fiber and a surprising amount of antioxidants.

Read More: Is Popcorn Healthy? 5 Ways to Keep Popcorn Healthy

Bonus Tip #5

There is an endless varieties of stir fry you could make with rice, a meat, and a vegetable or two. If you’d like some suggestions, check out these stir fry recipes. Oatmeal is another food that can be prepared in a number of ways, so check out these oatmeal recipes if you’d like to keep your breakfast fun and interesting.

Proper Nutrition: Best Practices

The best way to ensure proper nutrition is to eat a wide variety of the cheap and healthy foods on this list. To guide you in the right direction, I suggest starting with:

  • Have at least 1 fruit and veggie per meal (for a total of 3 per day). Aim to consume a full rainbow of fruits and veggies as different colors typically contain different vitamins and minerals.
  • Have one fist-full of protein per meal (that could be 2 eggs, canned tuna, or 6-8 oz. of meat).
  • Fat helps you stay full and satisfied, so start your day with a high fat/high protein breakfast. This is especially important if you tend to get hungry at work and snack on not-so-healthy things. A ham-and-cheese-omelet cooked in olive oil served with chopped tomato, berries, and a handful of nuts would do the trick.
  • The more active you are, the more carbs you need. Consume more carbs on days you exercise and less carbs on days you don’t. In other words: you may eat that bowl of pasta, but make it a workout day if you can.
  • Track your results by measuring your waist once per week and taking a progress photo once per month. Going in the right direction? Great! Don’t change a thing.
    Going in the wrong direction? First, don’t jump to the automatic conclusion that you need to eat less; many people pursuing fat loss (especially females) are not eating enough. Join an online support community like Fitocracy or the Nerd Fitness message boards to get support from experienced folks who would be happy to help you.

Click here to download a one-page budget friendly shopping guide that you can print and take to the store.

I hope this guide to cheap and healthy foods helps you get fit on your budget. If you have any other money-saving health tips, please share them in the comments.

More by this author

Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

How to Stay Calm and Cool When You Are Extremely Stressed 4 Ways Physical Touch Helps Your Relationship 10 Reasons Why New Year’s Resolutions Fail 9 Surprising Benefits of Being Single That No One Has Told You Before 7 Ways To Let Go Of Insecurity In Your Relationship

Trending in Food and Drink

1 6 Reasons Why French Press Makes the Best Coffee 2 20 Healthy Spaghetti Squash Recipes For Delicious Comfort Food 3 14 Healthy Easy Recipes for People on the Go 4 Top 9 Foods for Incredible Brain Health And Brain Power 5 15 Brain Foods You Should Be Eating Regularly to Keep Your Mind Sharp

Read Next

Advertising
Advertising
Advertising

Last Updated on June 20, 2019

Science Says Guitar Players’ Brains Are Different From Others’

Science Says Guitar Players’ Brains Are Different From Others’

There’s nothing quite like picking up a guitar and strumming out some chords. Listening to someone playing the guitar can be mesmerising, it can evoke emotion and a good guitar riff can bring out the best of a song. Many guitar players find a soothing, meditative quality to playing, along with the essence of creating music or busting out an acoustic version of their favourite song. But how does playing the guitar affect the brain?

More and more scientific studies have been looking into how people who play the guitar have different brain functions compared to those who don’t. What they found was quite astonishing and backed up what many guitarists may instinctively know deep down.

Advertising

Guitar Players’ Brains Can Synchronise

You didn’t read that wrong! Yes, a 2012 study[1] was conducted in Berlin that looked at the brains of guitar players. The researchers took 12 pairs of players and got them to play the same piece of music while having their brains scanned.

During the experiment, they found something extraordinary happening to each pair of participants – their brains were synchronising with each other. So what does this mean? Well, the neural networks found in the areas of the brain associated with social cognition and music production were most activated when the participants were playing their instruments. In other words, their ability to connect with each other while playing music was exceptionally strong.

Advertising

Guitar Players Have a Higher Intuition

Intuition is described as “the ability to understand something instinctively, without the need for conscious reasoning” and this is exactly what’s happening when two people are playing the guitar together.

The ability to synchronise their brains with each other, stems from this developed intuitive talent indicating that guitar players have a definite spiritual dexterity to them. Not only do their brains synchronise with another player, but they can also even anticipate what is to come before and after a set of chords without consciously knowing. This explains witnessing a certain ‘chemistry’ between players in a band and why many bands include brothers who may have an even stronger connection.

Advertising

This phenomenon is actually thought to be down to the way guitarists learn how to play – while many musicians learn through reading sheet music, guitar players learn more from listening to others play and feeling their way through the chords. This also shows guitarists have exceptional improvisational skills[2] and quick thinking.

Guitar Players Use More of Their Creative, Unconscious Brain

The same study carried out a different experiment, this time while solo guitarists were shredding. They found that experienced guitar players were found to deactivate the conscious part of their brain extremely easily meaning they were able to activate the unconscious, creative and less practical way of thinking more efficiently.

Advertising

This particular area of the brain – the right temporoparietal junction – typically deactivates with ‘long term goal orientation’ in order to stop distractions to get goals accomplished. This was in contrast to the non-guitarists who were unable to shut off the conscious part of their brain which meant they were consciously thinking more about what they were playing.

This isn’t to say that this unconscious way of playing can’t be learnt. Since the brain’s plasticity allows new connections to be made depending on repeated practice, the guitar player’s brain can be developed over time but it’s something about playing the guitar in particular that allows this magic to happen.

Conclusion

While we all know musicians have very quick and creative brains, it seems guitar players have that extra special something. Call it heightened intuition or even a spiritual element – either way, it’s proven that guitarists are an exceptional breed unto themselves!

More About Music Playing

Featured photo credit: Lechon Kirb via unsplash.com

Reference

Read Next