We are all interested in being healthier, however it is a complex issue that is not always available to everyone. Based on this, it is common to relate that nutrient-rich foods, as quite expensive and not very accessible, which results in an increase in the consumption of junk food. However, it is time to break with that old myth and get closer to the wisdom of nature, which puts within our reach accessible and highly nutritious food. To make your life easier, we took on the task of compiling the list of key products to start eating healthier on a budget. Best of all, they are colorful, versatile and easy to add to any diet.
1. The best vegetable alternatives
- Broccoli: It is one of the cheapest vegetables with a average price of $ 1.64 per head and it provides practically all the nutrients that the organism needs. It is particularly rich in vitamin C, which acts as an antioxidant and can boost your immune system. Only one cup provides the 135% of daily needs. In addition, it is rich in vitamin K and folic acid, its consumption is actively associated with the prevention of chronic and degenerative diseases.
- Onions: Onions are probably one of the most popular vegetable-condiments in the world and are in fact associated with many health benefits. Not only do they tend to be fairly low in price, as they can be purchased for around $ 1 a pound (.45 kg). They are well known for their powerful antioxidants They can protect against heart disease, diabetes, and certain types of cancer.
- Spinach in bags: Not in vain are spinach the food of Popeye, they are a true nutritional treasure. A great option is to buy them in bags, as they will keep much better. Most stores sell these packages for around $ 2 per 9-ounce (255-gram) bag. Spinach are famous for their vitamin K content, which plays an important role in bone health and reduces the risk of heart disease and cancer. In addition, it provides vitamin A, vitamin C, folic acid and manganese that stimulate the immune system. They have the ability to reduce inflammation Y prevent cell damageBest of all, you can add them generously to just about everything: green juices, smoothies, soups, creams, salads, side dishes, and more.
- Papas: Without a doubt, potatoes are one of the favorite healthy carbohydratesThey provide high quality energy and are full of nutrients. Best of all, generally are available at a very reasonable price, eOn average, they cost about $ 0.56 per pound. Eating potatoes with skin on a regular basis can benefit brain and immune system health, this is related to their high content of vitamins C and B. Also contain fiber, which supports digestion and appetite control.
- Potatoes: Sweet potatoes are extremely healthy and one of the vcheapest vegetables we can buyBest of all, they are very satiating and ideal to comfort us on cold days. For only $ 0.92 a poundThey provide an impressive amount of vitamins and minerals that have many health benefits. They are particularly rich in beta-carotene, which is converted into vitamin A in the body. Studies show that they may have anti-inflammatory effects, which help reduce the risk of chronic diseases such as cancer and diabetes.
- Canned tomatoes: Of course the natural tomatoes are wonderfulHowever, in their canned version they can be a practical ally. In fact, it has been proven that they are the canned vegetables that are consumed with more often in the American diet. They are highly nutritious and relatively affordable at about $ 0.92 a pound, what really makes tomatoes shine is their vitamin C content. A one-cup serving contains an impressive 37% of your daily needs. Many of its health benefits are attributed to its lycopene content. Lycopene is an antioxidant that can reduce inflammation, protect cells from damage, and reduce the risk of disease. About their uses, you know they go well with everything.
2. The best grain and legume alternatives:
- Integral rice: One of the most generous foods that cannot be missing in any healthy diet focused on weight loss. Brown rice is a fantastic and cheap food that provides fiber, vitamins and minerals. Generally, stores sell it for around $ 2 a pound, it’s a good source of carbohydrates with 4 grams of fiber per cup (195 grams), and it provides a decent amount of B vitamins, magnesium, phosphorous, and manganese. It is a great ally to reduce the risk of type 2 diabetes and heart disease, as well as to promote weight control.
- Avena: Considered the queen of cereals, oats are a whole grain rich in nutrients and are classified as one of the more accessible staples, the average price is generally $ 2 a pound. Contains a impressive amount of nutrients, which include B vitamins, iron, manganese, phosphorus, zinc, and magnesium. Furthermore, it is extremely rich in fiber with 4 grams per cup, fiber promotes fullness and can help reduce cholesterol and blood sugar levels. It is extremely versatile and easy to prepare, ideal to consume as breakfast, snack or light dinner.
- Canned beans: Sure beans are a nutritional treasureHowever, we do not always have the time to prepare them. A good option is canned beans, which are inexpensive, as well as being very nutritious. Although there are different types of beans and based on this they usually vary in price, you can usually 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. In addition, they are a excellent source of vegetable protein, they contain about 15 grams of protein in one cup.
- Dried lentils: On average, dried lentils cost $ 1.39 a pound, making them fairly affordable and healthy. In fact, they yield a lot and are very easy to prepare, their nutritional value is outstanding. one cup (198 grams) of lentils provides a significant amount of nutrients, including 90% of the daily need for folic acid, 37% iron, 25% copper, and 49% manganese. They also contain a impressive amount of protein and fiber, so they are too useful for weight control. Additionally, lentils contain antioxidants that protect cells from inflammation.
3. The best fruit alternatives
- Bananas: It is one of the cheaper fruits that exist, bananas are generally sold at about $ 0.60 a pound and they have a wonderful list of health benefits. They are full of important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese. Additionally, bananas provide a decent amount of fiber, which can benefit digestive health. promote weight loss and protect against diabetes.
- Oranges: Oranges are very healthy and inexpensive, usually selling for around $ 1 a pound. They are appreciated for their vitamin C content, only one piece provides the 116% of daily needs and is therefore a great ally for stimulate the immune system. They also contain fiber, antioxidants, and many other nutrients, including the B vitamins, calcium, and potassium. It has been shown that regular consumption of oranges, reduces inflammation in the body, which lowers the risk of various conditions, such as heart disease, diabetes and obesity.
- Frozen berries: One of the more delicious and accessible alternatives, berries are the nutrition superstars and are reasonably priced when you buy frozen – a pound of frozen mixed berries costs about $ 3.50. Their incredible antioxidant content makes them one of the healthiest fruits available to us, in fact, they are considered one of the best sources of natural antioxidants. For the same reason, its consumption is associated with the prevention of some chronic diseases, such as heart disease, Alzheimer’s disease and certain types of cancer.
4. The best animal protein alternatives
- Canned fish: The canned fish variants are a gem as they provide the same health benefits as fish and shellfish, and there are significantly many cheaper than fresh seafood. In general, a 6-ounce (170-gram) can of tuna or salmon costs between $ 2 and $ 3. Remember that fish and shellfish are not just one fantastic source of protein, also has a high content of Omega-3 fatty acids, which are important for brain health and reduce inflammation. In addition, fish provides a significant amount of trace elements such as selenium, which can improve immune system health and protect against cancer. Having several cans on hand at home, without a doubt, will save you from many emergencies, without affecting your pocket.
- Pork: Pork is quite cheap compared to other types of meat, usually costs between $ 3 and 4 a pound, and is one of the best sources of dietary protein. In solo three ounces ground pork, you get 22 grams of protein, plus a significant amount of B vitamins, phosphorus, zinc, iron, and selenium. The combination of proteins, vitamins and minerals in pork can promote the growth and maintenance of muscles and improve exercise performance.
- Eggs: Eggs are one of the most nutritious food on the planet and they are very inexpensive, at an average price of $ 2 a dozen. A medium egg also contains six grams of protein Y antioxidants They have anti-inflammatory properties and can protect the health of the eyes. Also, eggs are one of the few dietary sources of choline, a nutrient that plays a role in brain function. You can easily make eggs a regular part of your diet, they are filling and versatile.
Eddie is an Australian news reporter with over 9 years in the industry and has published on Forbes and tech crunch.