There is a perception that eating healthy is an expensive proposition. While some healthy food options cost more than processed varieties, and there are other barriers to accessing healthy foods, such as nutritional deserts and limited selection at some grocery stores, the truth is that eating healthy is cheaper and easier than most people think.
On the subject, we’ve compiled what we consider the top 10 entries for “bargain foods”. Affordable foods are determined by three criteria: health value, cost, and accessibility. Foods that rank highly in all three categories are considered inexpensive. Below is a list of what we feel are the best deals, ordered by cost per size per food.
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1) Eggs: 8 cents an egg
Unlike other high-protein options, eggs are low in calories and an excellent source of omega-3s. Not long ago, eggs were thought to raise cholesterol levels, but fortunately for eggs, the real culprit is saturated fat, not cholesterol itself.
2) Oatmeal: 10 cents per 1/2 cup
This breakfast option goes far and is flexible, and can be used for more than a bowl of oatmeal. Put this in a blender to make oatmeal, include it in cookies in place of white flour, make overnight oatmeal bread for the family, or add it to a smoothie for a healthy way to consume complex carbohydrates throughout the day.
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3) Beans and lentils – dried: 15 cents per serving, 34 cents per canned serving
Superfoods are rich in nutrients our bodies need but are low in calories. Beans and lentils are superfoods because they fill us up with nutrients, without taking in unwanted calories. Bonus: They contain high amounts of fiber and protein that keep us feeling full.
4) Whole-grain pasta: 16 cents per 1/2 cup cooked
With the strong keto craze, pasta is getting a bad reputation. Whole-grain pasta with 3 fibers is a filling and healthy option in moderation. Trace nutrients where the fibers go. Look for fiber in the cereal you eat to make sure you’re buying a healthy option.
5) Bananas: 19 cents per banana
Bananas are the fruit with the highest calories, but don’t let that stop you from eating one. Each of your calories helps your body by filling it with electrolytes and complex carbohydrates to keep you fueled up throughout the day. It is also one of the most portable fruits with its compact shell!
6) Whole-wheat bread: 19 cents per two slices
Bread can vary greatly, and being high in calories doesn’t mean it’s unhealthy. Choosing whole-wheat bread or whole-grain bread is the healthiest option, but there’s no need to forego white bread. And now they make healthy albino wheat bread. Just look for the label, “Whole wheat white bread.”
7) Sweet potatoes: 29 cents per potato
Potatoes themselves aren’t considered the healthiest vegetables, but their sister food, sweet potatoes, are packed with nutrients and low in calories. And there are all kinds of healthy ways to make sweet potatoes a great treat.
8) Carrots: 32 cents per half cup.
Carrots are among the most versatile of vegetables. Add them to salads, stir-fry them, eat them alone for a snack, or grill them as dinner. We love to snack, and carrots help satisfy that craving by giving us a healthy and readily available snack option.
9) Chicken: $1.26 per chicken breast
Chicken is considered a lean meat. This means that it contains protein but is low in calories and saturated fat. Since it’s best to limit red meat to 1-2 times a week, it’s great to have a healthy and cost-effective meat option. Chicken is one such option.
10) Nuts: vary in deal amount. Sunflower seeds and peanuts at the lowest end, and pistachios and cashews at the highest end. These prices range from 22 cents per serving to $1.70 per serving.
Although nuts are marketed differently, they are all healthy for us! The two things to look for with nuts are what is added to them (spices, etc.) and the amount consumed. The more additives there are, the less healthy it becomes. Nuts are also filling and provide us with healthy fats, but they are high in calories, so moderation is essential when eating them.
As a final note, many people have the mindset that healthy eating is boring or unappealing, but as we briefly mentioned above, that doesn’t have to be the case. The truth is that healthy foods can be fun, versatile, and delicious, but it takes some time to invest in different recipes, preparation methods, and other creative options if people are used to eating processed foods most of the time. Most of us lead busy lives, but we still find time to reach out, screens, or engage in other entertainment. If we divert a little of this time to expand our knowledge and prepare foods, we will all benefit in many ways, including our mental and physical health, and we may enjoy it more than we think along the way.
Theresa Schiller is a registered dietitian and owner of Real You Wellness, www.realyouwellness.com. James Schroeder is a husband, father of eight, and child psychologist. He is the author of four books and many articles that can be found on Amazon or his website at www.james-schroeder.com. Send comments to jimandamyschroeder@gmail.com.