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Price hikes are beyond our control. But just because food prices are rising, doesn't mean you don't have healthy food choices.
Being healthy can be expensive, yes. But it need not be. You can get the nutrition you need for the least amount of money. So stay light and keep your expenses light, as well.
Below is a list of health foods under $1 (yes, one buck!). Be sure to also checkout Top 15 Snacks Under 100 Calories.
Oats are high in fiber, low in fat, and can help lower cholesterol levels.
Meal suggestions: Oatmeal for breakfast, and oatmeal cookies for snacks.
Eggs are great sources of protein and anti-oxidants.
Meal suggestions: Scrambled egg with vegetables for breakfast, egg salad sandwich for lunch, and frittatas for dinner.
Kale is a cabbage-like vegetable, except that its central leaves do not form a head. It is loaded with Vitamins A, C, K, calcium, and carotenoids.
Meal suggestions: Toss into a stir-fry.
Potatoes are sources of Vitamin C, potassium, and beta-carotene, which helps fight cancer. But remember, stir away from French fries or potato chips and eat more of sweet potatoes or yams.
Meal suggestions: Fried potatoes in olive oil with Parsley and Rosemary for breakfast, potato salad for lunch, and potatoes with sour cream and chives for dinner.
Not only are apples commercially available anywhere, they are great sources of Vitamin C and are found to help reduce cholesterol.
Meal suggestions: Eat them plain or with almond butter for snacks, tossed into a salad for lunch, or make into applesauce.
Peanuts, walnuts, and almonds cost cheaper compared to pecans and macadamias. In general, nuts are packed with essential fatty acids, Vitamin E, and protein. However, nuts have high fat content; therefore, you will need to eat only a little to get its nutritional benefits.
Meal suggestions: Add to a bowl of cereal or oatmeal for breakfast, and sprinkle to salads.
Bananas contain fiber and potassium.
Meal suggestions: Enjoy sliced bananas with peanut butter for snacks, toss in fruit salads, make yogurt parfaits, banana pie, or banana juice or smoothie.
8. Garbanzo beans
Garbanzos are great sources of protein, fiber, iron, folate, and manganese. They also help reduce cholesterol levels.
Meal suggestions: Add to salad, roast beans with curry, make hummus.
Broccoli helps in reducing risks of certain cancers , diabetes, and heart diseases, a sit contains high levels of phytonutrients, folate and Vitamin C.
Meal suggestions: Throw it in salads, stir fries, or served with meat.
Watermelon contains 90% water, thus, a best way to rehydrate. Not only that, it also contains potassium, vitamin C, and lycopene.
Meal suggestions: Freeze chunks of watermelon to make popsicles, or squeeze to make watermelon margaritas.
11. Wild Rice
Wild rice is a healthier option than white rice, since it is gluten-free, low in fat, high in protein and fiber, and contains potassium and Vitamin B. It also has a nutty flavor.
Meal suggestions: Mix with nuts and veggies, or blend with brown rice to make a side dish.
Beets are filled with betalains, which help prevent cancer. Not only that, beets also contain folate, iron, and antioxidants.
Meal suggestions: Roast beets in the oven, toss into salads with goat cheese, braise with olive oil, or enjoy stir-fried.
Half a cup of squash contains five grams of fiber and lots of Vitamin A and C.
Meal suggestions: Bake, prepare as soup, or cook with butter and salt.
14. Wholegrain Pasta
Wholegrain pasta is a complex carbohydrate source that is also high in protein and Vitamin B.
Meal suggestions: Stir-fry with veggies and marinara sauce.
Sardines are cheap and unlike other fishes, they do not absorb harmful heavy metals, like mercury. More importantly, sardines are packed calcium, iron, magnesium, zinc, and Vitamin B.
Meal suggestions: Mash sardines with parsley, lemon juice, and olive oil into a spread, toss into salads, enjoy as pizza toppings, or eat them plain on crackers.