The foods you eat every day should be nutritious and inexpensive enough to keep on hand. Eating nutrient-dense foods on a daily basis will up your intake of important nutrients and will also help your body stay well and disease free. Some of the most nutritious foods are cheap to purchase, easy to prepare and will help you maintain a healthy weight and enjoy flavorful meals.
Beans
Beans are full of fiber and protein to fill you up and keep your body working properly. Myrna Chandler Goldstein and Mark A. Goldstein, authors of "Healthy Foods: Fact Versus Fiction," recommend making beans part of your everyday diet because they are inexpensive and nutritious. Beans can replace meats in several meals per week as one way to lower your cholesterol and eat less fat. A diet rich in beans may also reduce your risk of diabetes, cancer and heart attack. Prepare a black bean soup or combine kidney and white beans with olive oil to make a healthy side dish.
Apples and Bananas
Many fruits, such as peaches and berries, are expensive when they are out of season, but apples and bananas are cheap year round. Adding an apple and a banana to your daily diet will increase your intake of fiber for digestive health and to help prevent colon cancer. You will also increase your intake of potassium for the health of your muscles and heart, and vitamin C to keep your immune system strong enough to fight off colds and flu. Eat an apple with peanut butter and add a banana to your breakfast as simple ways to include them in your diet.
Oatmeal
Oatmeal is another inexpensive food that can be eaten every day for good health. You should include several servings of whole grains in your diet each day. Oatmeal is a cheap whole grain that can be eaten in many different ways. A diet rich in oatmeal may also reduce your cholesterol and improve the health of your heart. Prepare a bowl for breakfast or as a late-night snack to get these benefits.
Garlic
Garlic contains a variety of different compounds that can increase your health and prevent illness. Garlic can be added to many foods and recipes to enhance the flavor and offer you nutritional benefits. Eating garlic as part of your everyday diet may decrease your odds of suffering from heart attack, cancer and the common cold. The compounds in garlic may also improve your memory. Mince garlic and add to steamed vegetables or crush into pasta sauces, soup recipes and stir-fries.
References
- "Healthy Foods: Fact Versus Fiction"; Myrna Chandler Goldstein and Mark A. Goldstein; 2010
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff and the American Dietetic Association; 2006
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