A limited income might make it difficult to afford to eat healthily, even if you have a good understanding of eating a balanced diet. The fact is that supply chain concerns are placing pressure on food production, resulting in the rising cost of staple healthy foods globally.
For this reason, the ability of breadwinners to provide healthy meals for their families is becoming a challenge. This has been the case, especially since the COVID 19 pandemic, with more people having to work from home. However, there are a variety of reasonably priced foods that are both nutritious and simple to include in your daily diet.
Beans
Beans have plenty of nutritional value, regardless of whether they are canned or dried. They’re high in protein and minerals like iron and zinc and are easily affordable. However, canned beans contain a lot of salt, hence the need to rinse them properly before eating.
While dry beans are less expensive than canned beans, the latter option is still more cost-effective. You also save time and energy costs by preparing dried beans.
Eggs
Eggs are not only nutritious but are also pocket-friendly, with a dozen averaging $2. They are rich in proteins and antioxidants that have anti-inflammatory qualities.
Moreover, the antioxidant properties help fight free radicals that we inhale or consume daily. Eggs are also rich sources of choline, which is a vitamin that has been linked to improved brain function. Including eggs in your diet daily is simple. Even better, they are delicious and pair well with practically any meal.
Grains
Whole grains, such as brown rice and oat, are simple to cook and are way cheaper than processed cereals. They are also rich in nutrients like B-vitamins and minerals, including iron, phosphorous and magnesium.
Green Leafy Vegetables Like Spinach
Spinach is an excellent source of vitamins and minerals, and it’s always reasonably priced, costing roughly $2 for a bag of nine ounces (255 grams) in most supermarkets.
One of the vitamins available in spinach is vitamin K, which helps in reducing incidences of heart disease and cancer. Additionally, this vitamin promotes bone health. Other nutrients and minerals include vitamin A, C, folate, and manganese, which support the immune system.
Bananas
Bananas are affordable fruits with high nutritional value. They are rich in vitamin C, vitamin B6, potassium, and manganese, which are very beneficial for the body. They are also good sources of fiber, which may help with digestion and weight reduction.
Potatoes
Potatoes are a must-have in every home. Their versatility and low price make them an excellent choice, especially if you have a tight budget. In terms of nutritional value, potatoes contain potassium, a crucial mineral in many bodily processes, including body fluid balance and muscular contractions.
Canned Tuna
Canned tuna is an excellent option for people wishing to get the nutritional benefits of fish while on a budget limitation. Tuna is a fantastic source of protein, and omega-3 fatty acids, which help in brain growth and development. Mixing canned tuna with pasta is a great way to make a quick and filling meal.
Dried lentils
A cup of lentils has a considerable quantity of minerals, including folate, iron, copper, and manganese. They also have a high protein and fiber content, contributing to effective weight control. Cooking with lentils can result in delicious vegetarian burgers, soups, and stews.
Quinoa
Quinoa is easily affordable as it costs as low as $3 a pound, which is a great deal, considering it’s nutrient-dense. It is a complete protein, meaning it contains all the necessary amino acids. It’s simple to make, and you can eat it on its own or with salads and other foods.
Sweet Potatoes
Sweet potatoes are good sources of beta-carotene, a type of vitamin A. One sweet potato provides over 369% of the daily nutrient requirement. As a result, it is one of the most potent sources of the vitamin. Moreover, they are easy to prepare and can pair with any meal, helping you save time and money.