Cheap Healthy Food
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| Cheap Healthy Food Item | Why You Should Eat It | Serving Size | Cost Per Serving |
|---|---|---|---|
| Whole Grain Bread | 4 grams of fiber | 2 slices | 20 cents |
| Whole Grain Pasta | One serving has 6 grams of fiber, plus iron (Barilla brand) | 2 ounces | 30 cents |
| Old Fashioned or Quick Oats | Good source of soluble fiber. High in fiber, low in fat, and contains protein and iron. A very inexpensive alternative to cold cereal. Add some extra protein to oatmeal such as milk and nuts, (that added protein tells your body’s hunger hormones that you are full) and you have a great start to the day. Try these easy and tasty oatmeal recipes | ½ cup dry oats | 15 cents |
| Cheap Healthy Food Item | Why You Should Eat It | Serving Size | Cost Per Serving |
|---|---|---|---|
| Sweet Potatoes | Filled with fiber, vitamins B-6, C and E, folate and potassium. Try them baked, or make sweet potato French fries. | 1 potato | $1.00 |
| Canned Tomatoes | Contain vitamin C, vitamin A, potassium, and 7%(RDA) of iron for women and 10% for men. | ½ cup | 30 cents |
| Black Beans in a Bag | One of the best cheap healthy foods! Takes a little planning to soak overnight. Follow these easy directions | ½ cup cooked | 8 cents |
| Canned Beans—black, kidney, pinto, garbanzo, lentil | Packed with fiber, protein, and folic acid, and iron. Try black bean salad . Want an extra nutritional punch? Try sweet potato black bean salad, | ½ cup | 30 cents |
| Frozen Edamame Beans | Contains protein, fiber, calcium, vitamin A and C. Try edamame chicken salad. | ½ cup shelled | 50 cents |
| Butternut Squash | Contains vitamins A, C and B6, fiber, potassium, and folate. | ½ cup | 80 cents |
| Carrots | Great source of vitamins C and B6, plus fiber, beta carotene, and potassium. Carrots are even cheaper if you peel and cut them. Admittedly, the peeled baby carrots are faster and easier for my family. Try carrots with easy homemade hummus or adding shredded carrots to any sandwich. | ½ cup or 7 baby carrots | 20 cents |
| Broccoli | Contains vitamins A, C and fiber. Broccoli is one of the richest vegetable sources of calcium, iron, and magnesium. | ½ cup | 35 cents |
| Apples | Apples are an excellent source of Vitamin C and fiber that can lower blood cholesterol and glucose levels. Eat apples with their skin for the most nutrition. Try them with peanut butter for a healthy cheap snack. | 1 apple | 50 cents |
| Bananas | Very portable source of fiber, vitamin B6, and potassium. About 20 cents a serving. Freeze ripe bananas to use in healthy fruit smoothies | 1 banana | 30 cents |
| Cheap Healthy Food Item | Why You Should Eat It | Serving Size | Cost Per Serving |
|---|---|---|---|
| Eggs | Filled with protein. Want it fast? Try them scrambled in the microwave. | 2 eggs | 30 cents |
| Lowfat/Nonfat Milk | High in protein, calcium and vitamin D3. Vitamin D3 is essential to the body’s absorption of calcium. Women who drink milk as teenagers and young adults have stronger bones during menopause. | 1 cup | 13 cents |
| Natural Peanut Butter | Filled with hunger stopping protein and fiber. But peanut butter made with peanuts only (or peanuts and salt). Beware, some brands contain transfats and other oils! | 2 tsp | 20 cents |
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