Eating well can be a challenge. Between work, family, and social functions, it’s hard to maintain a healthy diet while avoiding those tasty indulgences loaded with empty calories. Some of us turn to experts for guidance, but there are many conflicting opinions about what is actually healthy, and fad diets seem to come along every week. To make matters worse, food marketed as healthy is often more expensive, leading consumers to believe that they need to spend more to eat well. In truth, healthy food is often cheaper, especially when you prepare your own meals and avoid prepackaged items. It’s packed with fiber and complex carbohydrates that keep you going all morning. Hummus, the Middle Eastern spread made from chickpeas and tahini sesame seed paste, has quickly become one of America’s favorite foods. Spread one-quarter cup of hummus 50 cents on a slice of whole-grain bread 25 cents and top with tomato, onion, pickles 75 cents, and another piece of bread 25 cents for a delicious, protein-packed sandwich. An apple a day … is delicious and full of nutrients. Cabbage is your best friend if you are trying to lose weight or save money. At around 60 cents a pound, each leaf of green cabbage is roughly 5 cents, and quite filling, too.
But there seems to be an underlying assumption that in order to eat healthfully, you have to buy expensive food or that eating cheap involves eating Ramen noodles. You just have to know what to buy in order to save money and shed some pounds at the same time. A study published in the New England Journal of Medicine in discovered the foods linked with weight loss included fruits, vegetables, nuts, whole grains and yogurt. The study also found that weight gain was related to consuming potato chips, potatoes, sugar-sweetened beverages, unprocessed red meats and processed meats.
Fear not: We did the work for you. Pricing is approximate and will vary by brand and location. Packed with protein and fiber, pinto beans are a delicious and healthy addition to any homemade burrito, soup, or salad. Canned beans are a budget-friendly way to bulk up dinner. When in need of some protein, eggs are a quick fix. Scramble with veggies, add to a crepe, or make a frittata. When in doubt, put an egg on it. Grab a small handful of almonds during the day or add to a bowl of cereal or oatmeal for an extra-filling kick of protein and crunch. Rich in monounsaturated fat and fiber, these super nuts could reduce the risk of diabetes and aid in weight loss. Kamil A, et al. Health benefits of almonds beyond cholesterol reduction. Tired of crunching nuts?
Need we say more? One half-cup serving contains about four grams of fiber, five grams of protein and calories, making it a perfect breakfast option if you’re watching your diet. Here are 20 tips to help you have your low-fat cake and eat it. When air-popped, the classic snack only contains about 30 calories per cup. Frozen fruits and veggies are frozen at their peak, so they retain high levels of vitamins and antioxidants. Media last reviewed: 27 January Media review due: 27 January Effects of different cooking methods on health-promoting compounds of broccoli. It is also a great food to eat for those wanting to reduce inflammation. However, pregnant women and kids are advised to beware — the mercury levels in canned tuna can make this food potentially unsafe. The great thing about these crunchy seeds is that you only need to consume them in small quantities to reap the health benefits. The good news is, for the most part, you can eat a healthful diet and stick to your budget at the same time!