Is Eating Healthy Expensive?

Is it possible to have a healthy diet on a budget?

People think eating healthy is unattainable because it’s presumed to be too expensive. This is true if you shop at high-end grocery stores like Whole Foods and Erewhon, but a well-balanced diet can be achieved at regular grocery stores on a budget. 

Check out these 17 nutritious foods that won’t take your whole paycheck. 

Dried and Canned Beans 

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A can of black beans costs less than $1, and a pound of pinto beans costs less than $2. Whichever you have time for, beans are a great source of protein, iron, and fiber.

Rice

Both dried brown and white rice are affordable sources of carbohydrates. A 2 lb bag of brown rice costs less than $2. A pouch of microwave rice also costs less than $2, but you will only get 1-2 servings from it.

Rolled Oats

Rolled oats are an excellent source of high-fiber carbohydrates. A 42-oz container will yield about 30 servings and cost around $4.

Whole Wheat Pasta

Pasta in general is a budget-friendly food and a pantry staple. A whole wheat variety will have more fiber than conventional, and cost less than $2 for a 1 lb box.

Frozen Edamame

Edamame is a great source of fiber, iron, and protein. An organic frozen bag of edamame in the pod can cost less than $2.50.

Bananas

Bananas are a great source of potassium, B vitamins, and fiber. They are a simple and nutritious snack and cost close to $0.20 each.

Canned tomatoes

Canned tomatoes are a good source of vitamins A, C, and E. One 15 oz can costs about $1 and can be used in a variety of recipes.

Potatoes

Both white russet and sweet potatoes are a nutritious source of carbohydrates. Both contain a variety of vitamins and minerals. Sweet potatoes contain more fiber and have high levels of the antioxidant beta-carotene. For some perspective, a 5 lb bag of russet potatoes costs about $3, and a party-size bag of Lay’s potato chips (which are essentially just potatoes with oil) costs over $5.

Onions

Onions are often overlooked vegetables. They contain prebiotic fiber, antioxidants, B vitamins, potassium, and vitamin C. A single onion can cost less than $0.50. Onions are easy to add to any recipe for a flavor boost.

Romaine Lettuce

Romaine lettuce is one of the more affordable leafy greens. It’s a great source of beta-carotene, vitamins C and K, B vitamins, and potassium. Its crunchy texture is perfect for salads. A whole head of romaine will cost about $2. The single head contains more of the darker more nutritious outer leaves compared to the bagged romaine hearts and is lower cost.

Tofu

A 14 oz block of organic extra firm tofu can cost less than $1.75 and packs about 40g of protein for the whole block. It’s an excellent source of plant-based protein and calcium.

Frozen Berries

Frozen berries are often much better priced than fresh berries. Frozen berries are also kept for much longer than fresh berries, which are delicate and can go bad quickly. A 16 oz bag of frozen blueberries is packed full of antioxidants and can cost less than $6. A large 18 oz pack of fresh blueberries will cost closer to $9.

Frozen broccoli

Having frozen broccoli on hand is great to add to a variety of recipes for an easy boost of fiber, vitamins, and minerals. A 12 oz pack of cut frozen broccoli costs about $1.25, which is about the same price as a single broccoli crown.

Frozen spinach

Frozen spinach is often more yielding than fresh spinach, which shrinks up to nothing when cooked. Because frozen spinach has already been quickly cooked and chopped, you get more for your money. A 10 oz bag of chopped frozen spinach costs around $1.50, and is quick to add to soups, eggs, stir frys, and pastas. 

Carrots

Carrots are another excellent source of fiber and beta-carotene. A 2 lb bag of whole carrots keeps well refrigerated and costs less than $3.

Cabbage

Cabbage is a hearty cruciferous vegetable that yields many servings. It’s a great source of vitamins C and K, B vitamins, and fiber. Cabbage comes in a variety of shapes and colors including napa, savoy, purple, and green cabbage. It is excellent whether eaten raw or cooked.