Cheap Healthy Food
The Whole Family Will Eat

Cheap healthy food can be found at your local supermarket. I know this because I am occasionally accused by my three children as being a penny pinching cheap skate.

"Gee mom, everyone else drives a Ferrari, why don't we?"
"Gee mom, everyone else buys their clothes at Neiman Marcus, why don't we?"
"Gee mom, everyone else has Twinkies in their lunch box, why don't we?"

At least I have a really good answer for the last question.

cheap healthy food

Try these nutritious healthy foods that will help you stick to your budget.

GRAINS

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


FRUITS AND VEGETABLES

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

OTHER PROTEIN SOURCES

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

Return from Cheap Healthy Food to Eating on a Budget