Healthy Food That Is Cheap

Last Updated on November 7, 2022 by

Sure, you can subsist for dollars a day on ramen noodles and boxed mac n’ cheese. But eating healthy on a budget? That’s a different matter. Filling your shopping cart with organic produce, gluten-free packaged goodies, non-dairy drinks and all of the other healthful foods you love can add up fast, bringing your weekly food spending to sky-high totals. However, it’s totally possible to slash your grocery store budget and still eat well.

Even with minimal food funding, you can maximize your meals and get plenty of flavor and nutritional bang for your buck. You just need to stock up on the right budget-friendly staples. If you have any of the following cheap foods on hand, you’ll be able to stretch your money and feed yourself good-for-you meals that are as satisfying as they are nutritious. Put these foods on your shopping list to save without skimping on your health.

Healthy Food That Is Cheap

  1. Broccoli
    Broccoli is a cheap vegetable with an average price of $1.64 per head, and it provides some of almost every nutrient that you need.

It’s particularly rich in vitamin C, which acts as an antioxidant and may boost your immune system. Just one cup provides 135% of your daily needs (1Trusted Source).

Additionally, it’s rich in vitamin K and folate, both of which play a role in blood clotting and preventing certain neural tube birth defects (2Trusted Source, 3Trusted Source, 4).

Studies show that the nutrients and antioxidants in broccoli may help prevent chronic illnesses such as cancer and heart disease (5Trusted Source, 6Trusted Source).

You can enjoy broccoli raw or cooked. It’s often added to salads, casseroles and soups.

  1. Onions
    Onions are a popular vegetable with many health benefits, and they tend to be fairly low in price. At most stores, they can be purchased for about $1 a pound (.45 kg).

They are well known for being rich in certain antioxidants that may protect against heart disease, diabetes and certain types of cancer (7Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).

Additionally, onions provide small amounts of several nutrients, including vitamin C, manganese, vitamin B6 and potassium (11).

A small portion of onions can go a long way, and their versatility and flavor make them a great addition to any dish.

  1. Bagged Spinach
    Bagged spinach is quite healthy and almost always reasonably priced. Most stores carry it for about $2 per 9-ounce (255-gram) bag.

Spinach is rich in vitamin K, which plays an important role in bone health and reducing the risk of heart disease and cancer (3Trusted Source).

Also, spinach provides immune-boosting vitamin A, vitamin C, folate and manganese (12Trusted Source, 13Trusted Source, 14Trusted Source, 15Trusted Source).

Like other leafy, green vegetables, spinach also contains beneficial plant compounds. They have the ability to reduce inflammation and prevent cell damage, which helps prevent chronic diseases (16Trusted Source).

Incorporating spinach into your diet is simple. You can add it to salads, casseroles and soups. It can also be blended into smoothies for a nutrient boost.

  1. Russet Potatoes
    Russet potatoes are an excellent source of nutrients and typically available for a reasonable price. On average, they cost about $0.56 per pound.

Regularly eating potatoes with the skin may benefit brain and immune system health. This is due to the significant amount of vitamins C and B that they provide. They also contain fiber, which supports digestion and appetite control (1Trusted Source, 17, 18Trusted Source, 19Trusted Source).

Additionally, potato skins are rich in minerals, especially potassium. In fact, a medium-sized russet potato contains twice the amount of potassium found in a banana (17, 20).

There are several ways to add potatoes to your diet. They taste great baked or boiled and make a fantastic side dish.

  1. Sweet Potatoes
    Sweet potatoes are extremely healthy and one of the cheapest vegetables you can buy.

For only $0.92 a pound, they provide an impressive amount of vitamins and minerals that have many health benefits.

They are particularly high in beta-carotene, which is converted into vitamin A in the body. Just one sweet potato provides 369% of your daily need for vitamin A, which plays an important role in eye health (21, 22Trusted Source).

Sweet potatoes also contain a decent amount of B vitamins, vitamin C, potassium and fiber. Studies show they may have anti-inflammatory effects, which help lower the risk of chronic diseases such as cancer and diabetes (21, 23Trusted Source, 24).

You can pair sweet potatoes with just about any dish, and they are quite easy to prepare by steaming, baking or roasting.

  1. Canned Tomatoes
    Tomatoes are the most frequently consumed canned vegetable in the American diet. They are very nutritious and relatively affordable at about $0.92 a pound (25Trusted Source).

What really makes tomatoes shine is their vitamin C content. A one-cup serving contains an impressive 37% of your daily needs. They also provide some B vitamins, vitamins A, E and K and many trace minerals (26).

Studies have shown that eating tomatoes may help reduce “bad” LDL cholesterol and blood pressure levels, two primary risk factors for heart disease. What’s more, they may protect against certain types of cancer (27Trusted Source, 28Trusted Source, 29Trusted Source, 30Trusted Source).

Many of their health benefits are attributed to their lycopene content. Lycopene is an antioxidant that may reduce inflammation, protect cells from damage and lower the risk of disease (28Trusted Source).

Canned tomatoes are a handy staple to have in your kitchen. They can easily be added to soups, casseroles and stews.

  1. Carrots
    If your budget is tight, carrots are a cheap and nutrient-dense vegetable to include in your diet.

They can be purchased for an average of only $0.74 per pound.

Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content. Just one cup of carrots provides 428% of your daily needs for vitamin A, which promotes good eyesight and immune health (31, 32Trusted Source, 33Trusted Source).

Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium and manganese (31).

Due to their high antioxidant content, eating carrots regularly may help reduce the risk of certain types of cancer, including prostate and stomach cancer (34Trusted Source, 35Trusted Source).

You can reap the health benefits of carrots by enjoying them raw or cooked. They make an excellent addition to salads and cooked dishes.

  1. Green Cabbage
    At an average of $0.58 per pound, green cabbage is a perfect budget-friendly vegetable.

High amounts of vitamin C and K are found in green cabbage, in addition to some B vitamins and trace minerals (36).

Cabbage and other cruciferous vegetables are unique because of their glucosinolate content. Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer (37Trusted Source, 38Trusted Source, 39Trusted Source).

Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease (40Trusted Source).

A versatile vegetable, cabbage is easy to add to your diet. It’s commonly enjoyed in salads and coleslaw, or can be fermented and made into sauerkraut.

  1. Butternut Squash
    Butternut squash is a nutrient-dense option to include in your diet, and it’s quite affordable.

On average, it’s priced at a little over $1 a pound.

Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients.

In fact, one cup contains 298% of the RDI for vitamin A, 49% for vitamin C, 14% for potassium and 12% for magnesium (41).

Moreover, it’s an especially rich source of soluble fiber and antioxidants, which provide many health benefits, including weight control and a reduced risk of heart disease (18Trusted Source, 42Trusted Source, 43Trusted Source, 44Trusted Source).

There are several different ways to enjoy butternut squash. It tastes great on its own, but it’s often consumed as a side dish.

  1. Brown Rice
    Brown rice is a fantastic, cheap food that provides fiber, vitamins and minerals. In general, stores carry it for about $2 a pound.

It consists mostly of carbs, with 4 grams of fiber per cup (195 grams) and a decent amount of B vitamins, magnesium, phosphorus and manganese (45).

The health benefits of brown rice include reducing the risk of type 2 diabetes and heart disease, as well as promoting weight control (18Trusted Source, 46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source, 50Trusted Source).

Including brown rice in your diet is simple. It is quite easy to prepare and can be enjoyed with just about any meal.

  1. Oatmeal
    Oatmeal is another nutrient-dense whole grain that is typically affordable at about $2 a pound.

It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium (51).

Additionally, it’s rich in fiber with 4 grams per cup (234 grams). Fiber promotes fullness and may help lower cholesterol and blood sugar levels (51, 52Trusted Source, 53Trusted Source, 54Trusted Source, 55Trusted Source).

The combination of fiber, vitamins and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart disease and obesity (48Trusted Source, 56Trusted Source, 57Trusted Source, 58Trusted Source, 59Trusted Source).

In general, oats are enjoyed as a breakfast food. You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal.

  1. Canned Beans
    Canned beans are budget friendly, in addition to being very nutritious. Different types of beans vary in price, but you can generally find them for less than $1 a pound.

Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium (60).

Furthermore, they are an excellent source of plant-based protein. There are 15 grams of protein in a cup (172 grams) of black beans, which is beneficial for weight maintenance and muscle strength (60, 61Trusted Source, 62Trusted Source, 63Trusted Source, 64Trusted Source).

Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes. This is likely due to their ability to lower cholesterol and promote blood sugar control (65Trusted Source, 66Trusted Source, 67Trusted Source, 68Trusted Source).

Beans can be incorporated into just about any dish. They are commonly added to soups, salads and burritos.

  1. Dried Lentils
    On average, dried lentils cost $1.39 a pound, so they are fairly affordable and quite healthy.

A cup (198 grams) of lentils provides a significant amount of nutrients, including 90% of your daily need for folate, 37% for iron, 25% for copper and 49% for manganese (69).

They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control (70Trusted Source).

What’s more, lentils contain antioxidants that protect cells from inflammation. This may reduce the risk of chronic diseases such as diabetes and cancer (71Trusted Source).

Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease (72Trusted Source).

The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.

  1. Edamame
    Edamame is a healthy food with a fairly low price. A 16-ounce bag of frozen edamame generally costs less than $2.

It’s an excellent high-fiber food and provides several nutrients, including vitamin K, folate and almost every trace mineral that your body needs (73).

Moreover, it’s another rich, plant-based source of protein, providing 17 grams in a one-cup (155-gram) serving (73).

Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer. This is often attributed to their content of isoflavones, which function as antioxidants in the body (74Trusted Source, 75Trusted Source, 76Trusted Source).

Most often, edamame is prepared as a steamed side dish. You can increase its flavor by adding seasonings of your choice.

  1. Quinoa
    In general, quinoa costs around $3–4 a pound, which is cheap for such a nutritious food.

Quinoa is a complete source of protein, which means it provides all the essential amino acids your body needs.

This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources.

Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease (77).

The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease (78Trusted Source, 79Trusted Source).

The use of quinoa in cooking is similar to that of rice. It’s easy and quick to prepare and can be eaten alone or incorporated into salads and cooked dishes.

5 Tips to Help You Save Money on Your Grocery Bill

Now that we’ve got a list of healthy, budget-friendly foods to keep on hand, let’s explore a few more ways to help you save even more money on your grocery bill.

  • Stick with store brands whenever possible

Most people don’t realize this, but the ingredients in store-brand products are usually similar to the brand-name products. So, instead of paying extra money for well-known brands, look for generic or store-brand products instead.

  • Take inventory of what you have on hand

Before you head to the grocery store, take inventory of everything that you have on hand. You may be surprised to find a few extra cans of chickpeas, or some leftover broccoli that may be on the verge of going bad. To help avoid food waste and to save a little money, try to make recipes with these items first. Get creative with what you have. If you need inspiration, this Clean-Out-the-Fridge Vegetable Stew is a good place to start.

  • Buy in bulk

Nonperishable items, such as grains, rice, nuts and beans, are typically cheaper when purchased in bulk or larger containers. Even though a larger container of rice will be more expensive, look for the unit price when you shop. That will tell you how much you’re paying per pound (or ounce) so you can compare packages and get the best deal. When you bring bulk items home, distribute them into smaller portions to help with storage, then use as needed.

  • Buy in-season produce

Buying fruits and vegetables that are in season can help keep the price down. Sometimes, but not always, shopping for local produce at your farmers’ market can be more affordable. To help fresh produce last longer, some fruits and vegetables, like strawberries, peaches and onions, can be frozen (see how to freeze 16 different fruits and vegetables). You can try washing and storing them in a freezer bag, and placing them in the freezer until you’re ready to use them. When fruits and veggies aren’t in season, stock up on nutritious frozen produce.

  • Meal-prep food for the week

Meal prepping is a great way to save money. Planning your meals can help prevent those unnecessary grocery trips during the week. Meal prepping doesn’t have to be hard. It can be as simple as preparing a big batch of soup on the weekend, and portioning it out to last throughout the week.

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