A healthy diet is important for the proper functioning of every organ system in the body. Unfortunately, healthy foods are often more expensive than their unhealthy counterparts due to the low cost of manufacturing processed foods. Still, it is possible to incorporate healthy foods into your family's diet without spending a bundle. Learning which foods are both healthy and affordable can help you make a healthy food shopping list for a budget.
Brown Rice
Brown rice is whole rice with the hull intact. Like other whole grains, brown rice is low in saturated fat and is a good source of fiber. As a complex carbohydrate, it provides the body with a steady stream of energy without being converted to fat like simple carbohydrates. Unlike white rice, the brown variety is rich in minerals like manganese and selenium.
Cook brown rice in Mexican or Asian dishes, casseroles and salads. Season it with herbs like rosemary and serve it as a tasty side dish. A bag of brown rice costs anywhere from $.75 to $2.50, making it an excellent choice for shopping on a budget.
Eggs
Often chided for their high cholesterol content, eggs can be a healthy source of protein when you eat them in moderation. They contain healthy unsaturated fats and are rich in the nutrients lutein, choline and zeaxanthin.
According to Harvard Health Publications, eating one egg per day as part of a low-fat diet is unlikely to raise blood cholesterol levels. Removing the yolk eliminates all unhealthy cholesterol and may be a better choice for those with high triglycerides or heart disease.
Eggs make a hearty breakfast food and also taste great in salads, skillet meals and burritos. A carton of eggs costs between $.89 and $3.79 per dozen, on average.
Bagged Spinach Leaves
Spinach is a budget-friendly vegetable packed with vital nutrients. This dark leafy green is a good source of vitamins A, C and K and is also rich in iron and fiber. You can use spinach in place of lettuce in salads, sandwiches and side dishes and it tastes great when drizzled with lemon juice or low-fat dressing.
A 9-oz. bag of spinach usually costs no more than $2.00 and is an excellent addition to a healthy diet.
Apples
Apples are a versatile, low-cost fruit chock full of nutrients. They're packed with 5 grams of fiber per serving and provide 17 percent of the daily value for vitamin C, according to Good Housekeeping.
Add apples to both savory and sweet dishes or eat them plain for their healthful benefits. They generally cost only $1.99 per pound, with a large apple weighing approximately 1/2 lb.
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