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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.

More by this author

Daniel Wallen

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

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Last Updated on August 13, 2020

12 Benefits of Meditation That Improve Your Body And Mind

12 Benefits of Meditation That Improve Your Body And Mind

As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

1. Why can’t I enjoy the benefits of meditation continuously?

I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

2. What is the purpose of meditation?

The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

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Meditation as a Fixer and Benefactor

In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

Less Physical, More Psychological

Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

The First Benefit of Meditation

The first benefit of meditation is twofold:

  1. Improving inward attention (sharpening the mind)
  2. Relaxation of the body

Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

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Sit still and pay attention to your exhalation.

That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

Keeping the First Benefit Effective and Ongoing

Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

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This benefit takes you to the second one.

The Second Benefit of Meditation

While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

  1. Energy (physical and mental strength)
  2. Observance
  3. Peacefulness (stillness, and space of mind for deeper observation)
  4. Patience

Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

1. Energy

Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

2. Observance

The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

3. Peacefulness

Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

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4. Patience

The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

The Ultimate Benefits of Meditation

Patience is a key quality when it comes to the ultimate benefits of meditation.

Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

  • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
  • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
  • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
  • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
  • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
  • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

Final Thoughts

Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

More on Meditation

Featured photo credit: Mor Shani via unsplash.com

Reference

[1] Medline Plus: Changes in the newborn at birth

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