17 Low-Cost Foods That Are Surprisingly Nutritious
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Eating healthy doesn’t have to be expensive. There are plenty of affordable foods that are rich in essential vitamins, minerals, and other nutrients. If you’re looking to maintain a healthy diet without spending a lot of money, here are 17 low-cost foods that are surprisingly nutritious and great for your health.
Lentils
Lentils are an affordable powerhouse of nutrition, rich in protein, fiber, and minerals like iron and folate. They’re versatile, filling, and can be used in a variety of dishes, from soups and stews to salads, providing a meatless option that’s both satisfying and nutritious.
Eggs
Eggs are a cost-effective source of high-quality protein, along with essential nutrients like vitamin D, B12, selenium, and choline. They’re incredibly versatile, making them an easy addition to any meal of the day, from breakfast scrambles to protein-packed salads.
Bananas
Bananas are not only inexpensive but also packed with potassium, vitamin C, and fiber. They’re perfect for a quick, on-the-go snack, and their natural sweetness can satisfy sugar cravings healthily.
Sweet Potatoes
Sweet potatoes are a nutritious, budget-friendly food rich in beta-carotene, which the body converts into vitamin A. They also provide fiber, vitamins C and B6, and potassium, making them a colorful and healthy addition to any meal.
Canned Tuna
Canned tuna is an affordable source of lean protein and omega-3 fatty acids, which are important for heart health. It’s convenient for sandwiches, salads, and casseroles, offering a quick way to boost protein intake without spending a lot.
Oats
Oats are a low-cost whole grain that provides fiber, protein, magnesium, and zinc. They’re a staple for a nutritious breakfast, whether in the form of overnight oats, porridge, or baked goods, helping to keep you full and satisfied.
Frozen Vegetables
Frozen vegetables are often more affordable than their fresh counterparts and are frozen at peak ripeness, locking in nutrients. They’re a convenient way to ensure you’re getting your daily dose of vegetables, perfect for quick stir-fries, soups, and side dishes.
Brown Rice
Brown rice is an inexpensive whole grain that offers fiber, vitamins, and minerals like magnesium and phosphorus. It’s a versatile base for a variety of dishes, from stir-fries to rice salads, providing a filling and nutritious component.
Canned Tomatoes
Canned tomatoes are a budget-friendly pantry staple that provides vitamin C, potassium, and the antioxidant lycopene. They can form the base of sauces, soups, and stews, adding flavor and nutrition with minimal cost.
Carrots
Carrots are a cheap and nutritious vegetable, high in beta-carotene, fiber, and vitamin K. They’re great for snacking, roasting, or adding to soups and salads for a natural sweetness and crunch.
Chickpeas
Chickpeas are an affordable source of protein, fiber, iron, and folate. They can be used in a range of dishes, from hummus to curries and salads, offering a versatile and nutritious way to bulk up meals.
Spinach
Spinach is a leafy green that’s not only affordable but also packed with vitamins A, C, K, and minerals like iron and calcium. It can be eaten raw in salads, sautéed as a side dish, or incorporated into smoothies and pasta dishes for a nutritional boost.
Quinoa
Quinoa, while sometimes more expensive than other grains, is a complete protein, containing all nine essential amino acids. It’s also high in fiber and iron, making it a nutritious alternative to rice or pasta.
Greek Yogurt
Greek yogurt is a cost-effective source of protein and probiotics, which are beneficial for digestive health. It’s versatile, serving as a breakfast food, a base for smoothies, or a substitute for sour cream in recipes.
Apples
Apples are an affordable fruit that offers fiber, vitamin C, and various antioxidants. They’re a convenient snack and can also be baked, added to salads, or used in cooking for a sweet and nutritious component.
Cabbage
Cabbage is an economical vegetable that provides vitamin C, K, and fiber. It’s versatile, suitable for salads, stir-fries, and as a base for slaws or fermented dishes like sauerkraut.
Peanut Butter
Peanut butter is a budget-friendly source of protein and healthy fats. Opt for natural versions without added sugars or oils to maximize health benefits, perfect for sandwiches, smoothies, or as a dip for fruits and vegetables.
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