Affordable and Nutritious: Cheap Healthy Food Options

Buy whole foods even when your pantry is empty.

Our bodies require a balance of macronutrients, proteins, fats, and carbohydrates, and micronutrients like vitamins, minerals, and amino acids to function optimally. No single food can provide all the essential nutrients we need. For example, while meat, eggs, and dairy are rich in protein, they lack fiber, flavonoids, and certain vitamins. Conversely, fruits and vegetables are packed with these nutrients but lack sufficient protein and fat. That's why experts recommend 'eating a rainbow'... incorporating a variety of colorful fruits and vegetables into your diet. Each color indicates the presence of specific phytochemicals, such as carotenoids, flavonoids, and anthocyanins. For optimal nutrition, try to include 30 different types of plants in your diet each week. Fruits, vegetables, grains, legumes, nuts, and seeds can all qualify as plants. Additionally, consuming all seven tastes: salty, sweet, sour, bitter, astringent, pungent, and umami, can ensure a well-rounded and satisfying diet.

Plant-based foods can boost our overall health, help repair our bodies, reduce inflammation, improve our immune systems, enrich our gut flora, protect our cells, and regulate hormones. On the other hand, animal products like meat and eggs also offer significant health benefits. Animal protein is a complete protein, providing all nine essential amino acids, and helps to increase metabolism, improve bone density, enhance muscle mass, reduce inflammation, promote fullness, and curb hunger.

Let's also not forget water. We need clean water for digestion, nutrient transport, temperature regulation, and nearly every cellular function. Staying hydrated supports the effectiveness of the food you eat and helps your body absorb and utilize nutrients efficiently. We need to incorporate as many food groups as possible in our meals to nourish our bodies. Some foods, however, are more nutrient-dense and can be relied upon more heavily, especially when on a budget. Below are some nutrient-packed foods that provide excellent value:

WHAT TO EAT 1. Eggs:

Eggs are among the most nutritious foods on the planet. They contain almost every nutrient your body needs, including some that are hard to find elsewhere. Eggs are incredibly versatile; they can be a meal on their own, a part of a larger dish, or an ingredient in various cuisines. And the best part? A dozen eggs not cost $3. When your pantry is running low, eggs are an affordable and nutrient-rich option. Experiment with a new egg dish every day! Note: In 'How to Store Eggs for the Long-Term,' I outline five effective storage methods that can come in handy during egg shortages or when prices are soaring.

2. Fresh Fruits and Vegetables:

As I mentioned earlier, no single food can meet all our nutritional needs. But when we have limited resources, fruits and vegetables should be prioritized because they pack an impressive nutritional punch. The USDA’s interactive price chart helps us pick the most affordable fruits and vegetables. (You can also read the full report here). When you’re on a tight budget and your pantry is almost empty, grab an apple, banana, or any other fruit that offers maximum nutrition per dollar.

3. Beans and Legumes:

Beans and legumes are excellent sources of fiber, protein, and B-vitamins. They’re also much cheaper than meat while offering similar nutritional value. If you live near an international grocery store (such as those with Asian, Indian, Middle-Eastern, or Latin American products), you can purchase dried beans in bulk for a fraction of the price at mainstream stores. Canned beans are also a convenient and affordable option, though buying dried beans in bulk is more cost-effective and healthier. With just a quarter, you can make a hearty chili.

4. Grains and Seeds:

Grains like rice, barley, oats, and millet are affordable staples that offer substantial nutrition. If you have access to international grocery stores, you can get a 20 lb bag of rice for $15. These grains can keep you full for hours and can be used in a variety of dishes. You can even grind them into flour to make healthier, whole-grain breads, pasta, and baked goods. When on a tight budget, choosing whole grains over refined grains is a much better nutritional choice. And let’s not forget oatmeal, one of the cheapest and most nutritious breakfast options available! Note: It's very important to choose minimally processed whole grains over refined grains to maximize nutrient intake and avoid added sugars and unhealthy fats often found in processed grain products.

5. Nuts, Seeds and Dried Fruits:

While nuts are one of the more expensive food groups, they’re also packed with nutrients. A small handful can provide fiber, protein, and heart-healthy fats. Nuts and seeds also serve as the base for oils and butters that contribute essential nutrients to our diet. If you can afford them, nuts offer excellent value for the nutrition they provide. A handful of nuts can be the best investment you make all day! Flaxseeds are also a great source of omega-3 fatty acids, which are known for their anti-inflammatory and cardiovascular benefits.

6. Dairy products:

Though not essential for everyone, dairy provides many health benefits, especially for those on a tight budget. Milk is an excellent source of calcium, protein, and vitamins. When consumed as yogurt, kefir, or cheese, it also provides probiotics that promote gut health. For those who follow a plant-based diet, many plant milks offer similar benefits. You can save money by making your own plant-based milk and dairy products at home. A gallon of milk can be used in many ways, from drinking it as is to adding it to oatmeal or soups. Plus, milk can be frozen for up to six months and even turned into cheese!

Note: In "Beyond Cow's Milk", I explore various animal- and plant-based alternatives to cow's milk, offering options for nutrient diversity and cost-effective choices.

7. Herbs and Spices:

Herbs and spices are packed with antioxidants, anti-inflammatory properties, and phytonutrients that help protect our bodies from both acute and chronic diseases. But perhaps the most remarkable thing about herbs and spices is their ability to elevate simple meals. When you’re on a budget and unable to afford a variety of ingredients, spices can help transform a basic dish into something exciting. A simple recipe can taste entirely different depending on the spices you use!

8. Fermented Foods and Vinegars.

Our digestive tract houses trillions of beneficial bacteria, and feeding them a variety of good microorganisms is crucial for our mental and physical health. Fermented foods like yogurt, kefir, kimchi, and sauerkraut are great for boosting gut health. You can make your own fermented foods from whole vegetables and fruits, which is not only cost-effective but also a rewarding experience. Fermented foods and vinegars are an excellent, affordable way to support your digestive system and improve overall health.

Quick Tips for Maximizing Nutrient Intake on a Budget

Maximizing Nutrition: Combining certain foods can enhance nutrient absorption and create a more balanced meal. Here are a few tips:

Iron and Vitamin C: For example, pairing beans (a plant-based source of iron) with bell peppers or tomatoes (high in vitamin C) can help increase iron absorption, making your meals more nutritious.
Healthy Fats and Vitamins: Include healthy fats like avocado or nuts with vitamin-rich vegetables such as spinach or kale to help your body absorb fat-soluble vitamins like A, D, E, and K.
Protein and Fiber: Pairing protein sources like beans, lentils, or tofu with fiber-rich vegetables or whole grains (such as quinoa or brown rice) helps stabilize blood sugar levels and promotes better digestion.
Calcium and Vitamin D: Consuming calcium-rich foods like leafy greens or fortified plant milks with a vitamin D source like mushrooms or exposure to sunlight can improve calcium absorption and support bone health.
Zinc and Protein: Combining zinc-rich foods like pumpkin seeds or chickpeas with protein sources (e.g., lentils or nuts) can boost immune function and promote wound healing.
Beta-Carotene and Fat: Pair beta-carotene-rich foods like carrots or sweet potatoes with a healthy fat source such as olive oil to enhance absorption of this important antioxidant, which supports vision and skin health.
Magnesium and Vitamin B6: Magnesium-rich foods like spinach or almonds paired with vitamin B6 from sources like bananas or chickpeas help regulate mood and support brain function.
Vitamin E and Selenium: Pairing selenium-rich foods like Brazil nuts with vitamin E-rich foods such as sunflower seeds can enhance antioxidant protection and reduce inflammation in the body.
Folate and Vitamin B12: Foods rich in folate (such as leafy greens or lentils) and B12 (like fortified plant milks or nutritional yeast) work together to support red blood cell production and overall energy levels.
Sulfur and Antioxidants: Pairing sulfur-rich foods like garlic and onions with antioxidant-rich foods like tomatoes or berries can help detoxify the body and support immune function.

Storing and Preparing Foods: Proper storage is key to making sure you get the most out of your nutrient-rich foods while also extending their shelf life. Here are some tips for storing the foods mentioned in this article:

Eggs: Store in the fridge for up to 3-5 weeks or freeze them for long-term storage.
Fruits & Vegetables: Store fresh produce properly—fridge for most veggies, room temperature for fruits until ripe.
Beans & Legumes: Dried beans last up to a year in a cool, dry place; canned beans should be consumed within a few days after opening.
Grains & Seeds: Store in sealed containers in a cool, dry place; freezing grains extends shelf life.

While nutrient-dense foods are essential for health, it's just as important to consume them in appropriate amounts to support calorie management and overall balance. Portion sizes vary significantly between food groups. For instance, a serving of fruit will be different in size than a serving of grains or nuts. Eating the right amount helps ensure you're getting a wide range of nutrients without overeating.

Additionally, how food is prepared can significantly impact its nutritional value. For example, overcooking vegetables can destroy heat-sensitive vitamins, while lightly steaming or sautéing can help preserve nutrients and even enhance absorption of certain compounds. Choosing preparation methods that retain or boost nutritional content is a key part of eating well. Individual nutritional needs can vary based on age, sex, activity level, and health conditions. Consulting a healthcare professional or registered dietitian for personalized advice is always recommended. Seasonal & Local Foods: Eating seasonally and locally can help lower costs and increase the freshness and nutrient density of your meals. Look for produce that is in-season in your region to get the best prices, and consider visiting local farmers' markets for fresh, affordable options.

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