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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).

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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.

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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.

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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.

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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.

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Daniel Wallen

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

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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