Healthy Eating Doesn't have to Break the Bank

Are you holding on to your new year’s resolution for dear life? Do you want to continue to eat healthy but find that it’s taking a toll on your wallet? Well here are some of SupermarketGuru’s top tips

January 29, 2014

Are you holding on to your new year’s resolution for dear life? Do you want to continue to eat healthy but find that it’s taking a toll on your wallet? Well here are some of SupermarketGuru’s top tips and foods for staying healthy on a budget – and who doesn’t want that?

Bananas: High in potassium and fiber, bananas are a simple, portable and healthy snack. Plus, bananas may help support normal blood pressure, healthy bones, and gastrointestinal health and protect against atherosclerosis and heart disease.

Beans: Whether you choose kidney, pinto, black, lentil or garbanzo, beans are a high-fiber, high-protein food that is inexpensive and versatile. Dried beans will give you more for your money (and expand to three times their volume when cooked, turning three to four cups of dry beans into nine cups when cooked!) but canned varieties (choose low- or no-sodium versions) are still a great bargain. In addition to being high in fiber and a good source of protein, they are low in fat and sodium and have minerals such as iron, potassium, magnesium, copper and zinc, as well as folic acid, thiamin, niacin and B6.

Brown rice: the vitamins, minerals and antioxidants are some of the benefits, but one of the biggest advantages may be that the high amount of fiber in brown rice helps slow digestion and fill you up for a long time. Brown rice also helps to spread the food dollar because it’s a component of meals that can help you make a fulfilling dish.

Frozen vegetables: buying fresh vegetables in season is an inexpensive way to get them, but frozen vegetables are a good option too. They're picked at the peak of freshness and their flavor and nutrition is at top notch. Choose leafy greens, such as broccoli, spinach and kale, which have lots of nutrients per calorie and help protect against inflammation and disease.

Nuts: Packed with healthy fats, protein, vitamin E, magnesium and other essential micronutrients - when eaten in moderation - can help lower your risk of heart disease. Great choices are walnuts, almonds and cashews. SupermarketGuru encourages you to experiment!

Potatoes. These versatile vegetables can be added to casseroles and used in a variety of ways, and they're every bit as nutritious as colored vegetables. They contain 45 percent of the recommended daily nutritional intake of vitamin C, 18 percent of fiber and 18 percent of potassium, a mineral that regulates blood pressure. They've been found to have the lowest cost source of dietary potassium.  But keep in mind that many of the nutrients are found in the skin. Choose smaller potatoes for more nutrition.

Tofu: Whole soy foods, including tofu, contain phytonutrients that can protect against cancer. An inexpensive alternative to meat, tofu provides B vitamins, iron and calcium, and is very versatile - use it in everything from stir-fries to smoothies.

Here are a handful of great foods to add to your diet to keep it healthy and easy on the wallet. SupermarketGuru hopes your 2014 is off to a great start! 

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