Healthy Foods That Cost Under $5 from Healthy Foods That Cost Under $5

Healthy Foods That Cost Under $5

“Cheap eats” should be a bad expression because they aren’t necessarily unhealthy. There is no doubt that the best meals are those prepared at home – they, too, save money – but the ingredients don’t have to cost a fortune either.

Brown rice

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Swap white rice for brown to increase your fiber count. Brown rice is also much less refined and better able to supply a more stable source of energy. It is easy to prepare and works well in many different types of dishes. A one-cup (cooked) serving packs 46g carbs, 4g fiber and 5g protein. Brown Rice Long Grain 1 lb - Market Pantry™ is $0.74 at Target.

Whole wheat pasta

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Pasta is one of the most carbohydrate-dense foods, making it a great food to eat before big workouts and races. But whole-wheat pasta is a better choice than pasta made with refined wheat flour. One cup of cooked whole-wheat spaghetti provides 6g of fiber, which promotes satiety and digestive health. Whole-wheat past is also a longer-lasting energy source. Great Value Whole Wheat Penne, 16oz is $1 at Walmart.

Oats

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Oatmeal in a bag is the worst. Instead, opt for steel cuts oats which are minimally processed and loaded with fiber and protein. Studies have shown if you start your day with 1 cup of steel cut oats, it will help to reduce cholesterol and maintain healthy blood sugar levels throughout the day, according to nutritionists. Old-Fashioned Oats - 42oz - Market Pantry™ is $2.62 at Target.

Frozen veggies

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Not all food in the frozen section is bad. The second a fruit or vegetable is picked, it begins to lose nutrients. So the more time passes before you eat them, the worse they are. When frozen, they don’t lose any of their vitamins, minerals and antioxidants. Taylor Farms® Vegetable Medley - 3 lb. is $4.98 at Sam’s Club.

Lentils

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Lentils contain 16g of dietary fiber per one serving. They are also a good source of calcium, protein and iron. Also, a cup of lentils gives you the same amount of protein as three eggs and contains less dietary fat. Bonus: Lentils are loaded with magnesium, a muscle relaxant that improves sleep quality. Organic Lentils - 15oz can is $1.98 at Thrive Market. Whole Green Lentils, Large 16oz is $1.89 at Walmart.

Canned beans

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This is something some nutritionists always have in their kitchens. You can always whip together a cold bean salad, add them to pasta, blend them up with olive oil and lemon for a dip, or spread for a veggie sandwich. Beans are a rich source of healthy fibers and protein. They offer an array of antioxidants, vitamins and minerals, and help prevent certain diseases, according to a study. 365 Everyday Value, Organic Dark Red Kidney Beans, 15.25oz and Goya Canned Black Beans, 15.5oz are both $0.99 on Amazon.

Popcorn

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Popcorn is a fiber-rick healthy, satisfying 100-calorie desk snack. And you can do a lot with it. Skip the movie theater butter style popcorn for your own stovetop or air popped variety. Punch up the flavor and crunch with bold spices. You can also mix seeds with it. Popcorn – Original 4.4oz bag is $2.79 at Thrive Market. Jolly Time Select Premium Yellow Pop Corn, 30oz is $2.98 at Walmart.

Watermelon

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Watermelon is rich in phenolic compounds, which are known for their anti-inflammatory and anti-oxidant properties. They are important in the fight against chronic disease. They also have high water content – 92 percent), which is excellent for staying hydrated. Two cups of watermelon also have so much Vitamin C, almost half of the recommended daily value. Watermelon Spears, 10oz are $2.48 at Walmart. Buying a whole watermelon is even cheaper.

Cantaloupe

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An excellent source of vitamins C and A, the sweet and juicy cantaloupe is an ideal snack. They are 90 percent water. Just one serving provides you with your daily dose of vitamins A and C. It’s the perfect choice if you have a sweet tooth. Mix them with some yogurt and put them in the freezer for a home-made sherbet. Cantaloupe is a good source of other important nutrients like potassium, folate and vitamins B6, B3 and B1. Prices range with every store but the average price per pound is $0.54, according to USDA.

Garlic

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This is “the godfather of immune boosting foods.” With one clove containing 5 mg of calcium, 12 mg of potassium and over 100 sulfuric compounds, it’s been used for years to prevent everything from the common cold to the plague. Garlic contains a phytonutrient called allicin. It is known for its antiviral and anti-microbial properties, which may help fight viral and bacterial infections. But is should be eaten raw. McCormick Minced Garlic, 4.25oz is $2.24 at Walmart.

Carrots

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They are a high water content vegetable, loaded with vitamins, minerals, and antioxidants. They are high in fiber which is great for weight loss; and they are very slow-digesting, which is good when you are trying to shed the pounds as they keep you feeling fuller longer. Carrots are famous for being very beneficial for the eyes. Fresh Whole Fresh Carrots are $1.79 per pound at ShopRite.

Bagged spinach

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This leafy green provides iron, important for transporting oxygen throughout the body. Spinach is rich in vitamin K and dramatically reduces inflammatory markers in the blood, according to the Arthritis Foundation. Spinach is also the kind of leafy green that alleviates pain from stomach ulcers. The fiber can help the ulcer heal faster and stop the formation of additional ulcers. Marketside Fresh Spinach, 10oz is $2.56 at Walmart. Organic Baby Spinach 16oz is $4.48 at Sam’s Club.

Canned fish

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Tuna, for example, is a good source of Vitamin D. This healthy, convenient canned food is known for its protein and Omega 3 fatty acids, an essential fatty acid that helps maintain the health of your cardiovascular system and brain. And it’s easy to make. Salmon, another popular fish, improves heart health, prevents cell damage, and decreases macular degeneration. Bumble Bee Tuna Salad with Crackers Snack Kit 3.5oz is $1.32 at Target. Great Value Alaskan Pink Salmon, 14.75oz is $3.78 at Walmart.

Kiwi

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Kiwi is a fiber-rich food; one medium = 2.3 grams. A study found that eating 2 to 3 kiwis a day can significantly improve your good cholesterol while decreasing your bad cholesterol; which equated to a decreased risk of heart disease and stroke. Kiwi contains around 50 percent of the recommended daily vitamin C intake, and is sure to help you fight the flu. The average price per pound is $2.04, according to USDA.

Cabbage

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Rich sources of minerals, vitamins, and many important phytochemicals, vitamins A, C, E and K, folic acid, and fiber, cruciferous vegetables such as cabbage help the body deal with oxidative stress by providing a natural source of antioxidants. Organic green cabbage is $0.86 per pound, according to FoodCop. The average price of fresh red cabbage per pound is $1.06, according to USDA.

Healthy Foods That Cost Under $5