6+5 Cheap And Healthy Foods
You Should Eat Every Day

6+5 Cheap And Healthy Foods You Should Eat Every Day

No, the word ‘cheap’ does not have any negative connotations in our blog!

We are simply discussing five of the easiest foods that you can buy today even if you are on a tight budget. It relates to those everyday options that you see in the supermarket but you possibly have never thought of them beyond their packets. Here’s a blog post explaining why you should give those inexpensive healthy foods a try.

We trust you are way ahead in your fitness journey. Our research on these cheap healthy foods will only propel you to race head to your workouts with a lot of energy in the reserve. This information is verified by our virtual fitness coaches and online wellness experts so you could jump on to the new diet change with no second thoughts. Your taste buds would thank you for this new move too!

Healthy Eating On A Budget

Healthy Foods To Eat Every Day

One great way to live a healthy lifestyle on a budget is to eat out less and cook more at home. This doesn’t only save money, but it gives you greater leverage in creating your own delicious, gourmet-style meals with the flavors and intensities you like.

We suggest you take your pick from these cost-effective fitness foods that are easily available in your next-door grocery shop. So grab a notebook and write down the following health foods you can get under $1- and your wallet and your tummy will thank you for it!

1. Beans

Beans are perhaps one of the most nutritious and inexpensive foods that give you a ton of fiber and proteins. The former is a staple diet in many developing countries of the world because they’re filling and contain most of the nutrients required by the body. Any type of beans will give you a good amount of potassium, calcium, and folic acid as well- and all this comes at an affordable price.

Here’s a tip. Instead of buying the canned stuff, you should get dry beans. They have greater nutrient densities with higher levels of antioxidants and you can purchase them at a very low price. These smart foods can be made into patties, soups, salads, wraps, or healthy black bean dips.

2. Eggs

Eggs are a vital part of every home’s kitchen. If you need some quick protein, this superfood is just you need to dial up for a quick fix. You can use them in various ways, from old-fashioned boiled to scrambled eggs with veggies or vegetable frittata with cheese. You can add them to anything too, such as homemade fried brown rice or a sandwich.

Nutrition Facts

  • Egg, boiled

  • Sources include: USDA

  • Amount Per

  • 100 grams

  • Calories 155

  • % Daily Value*

  • Total Fat 11 g - 16%

  • Saturated fat 3.3 g - 16%

  • Polyunsaturated fat 1.4 g

  • Monounsaturated fat 4.1 g

  • Cholesterol 373 mg - 124%

  • Sodium 124 mg - 5%

  • Potassium 126 mg - 3%

  • Total Carbohydrate 1.1 g - 0%

  • Dietary fiber 0 g - 0%

  • Sugar 1.1 g

  • Protein 13 g - 26%

  • Vitamin A - 10%

  • Calcium - 5%

  • Vitamin D - 21%

  • Cobalamin - 18%

  • Vitamin C - 0%

  • Iron - 6%

  • Vitamin B-6 - 5%

  • Magnesium - 2%

  • *Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The above values are taken from Wikipedia and are verified by USDA.

3. Peanuts

When consumed in moderation, peanuts provide a healthy dose of good fats that prevent free radical damage and reduce cancer risk. Peanuts are incredibly versatile as well. You can make homemade natural peanut butter and have it with your favorite food – we love bananas and peanut butter.

Tip: You can also add whole peanuts to your salad, chicken, or rice dish.

4. Chickpeas

Also called garbanzo beans, these babies will cost you around just $1 a can or maybe even less if you buy them dry. Not only are they delicious, but they’re also packed with fiber and protein. You can use them in your cooking in several different ways, such as homemade hummus, roasted chickpeas, chickpea salad, or “chaat” or chickpea curry.

Nutrition Facts

  • Chickpeas

  • Sources include: USDA

  • Amount Per

  • 100 grams

  • Calories 364

  • % Daily Value*

  • Total Fat 6 g - 9%

  • Saturated fat 0.6 g - 3%

  • Polyunsaturated fat 2.7 g

  • Monounsaturated fat 1.4 g

  • Cholesterol 0 mg - 0%

  • Sodium 24 mg - 1%

  • Potassium 875 mg - 25%

  • Total Carbohydrate 61 g - 20%

  • Dietary fiber 17 g - 68%

  • Sugar 11 g

  • Protein 19 g - 38%

  • Vitamin A - 1%

  • Calcium - 10%

  • Vitamin D - 0%

  • Cobalamin - 0%

  • Vitamin C - 6%

  • Iron - 35%

  • Vitamin B-6 - 25%

  • Magnesium - 28%

  • *Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The above values are taken from Wikipedia and are verified by USDA.

5. Lentils

Guess what, lentils consist of more protein than a pound of beef and they’re super filling and high in antioxidants. They make mean lentil soup or “daal” which can be consumed alone or with rice.

6. Oats

Oats are low in fat and rich in fiber and good fats. They help in lowering cholesterol levels and have a fantastically low glycemic index, making them diet-friendly and diabetes-safe. A bowl of oatmeal with some fruit is a hearty breakfast anyone would fall in love with within the morning and it is super cheap. You can use oats as a substitute for flour in flatbreads, cookies, muffins, and even use them like breadcrumbs.

Did you know? Some reports published by CDC say that only 9% of people are having the recommended daily serving of veggies and only 13% of people are eating enough fruits.

Why You Should Eat These Healthy Foods Every Day?

There has been an alarming rise in health ailments including cardiovascular disease, high blood pressure, diabetes, cancer, etc. over the past few years because people are living a stressed and less than fulfilling life. Their food choices are just as worse and their immunity takes a hit in the face of these events. They often eat foods that are high in bad calories and low on water and fiber.

It is their digestive system that takes a hit. They get irritable bowel movements, constipation, lower energy levels, irregular blood pressure and blood sugar levels, and a ton of other health ailments. This also hurts them both mentally and psychologically.

Did you know? Studies show a positive relationship between eating seasonal foods (fruits and vegetables) and feeling good.

Making Healthier Changes To Lifestyle Is Easier Than You Think!

Studies have shown that positive activities like eating fruits and veggies are more likely to result in positive activities. This implies that if you feel good about what you’re eating, you may be more motivated to exercise. This will boost your mood instantly.

We would thus recommend you to get in touch with a professional nutritionist to decipher the further course of action. She would be the best person to ask advice from and you may even top it up with a personalized diet plan for yourself. As you would know, sticking to a fitness regime and a matching diet plan could do wonders for your health and immunity.

Adults should eat between 1½ to 2 cups of fruit and 2 to 3 cups of vegetables per day, varying based on age and gender. So today we have got simple tips that will help you increase your fruits and veggies consumption without putting in any extra efforts:-

1. Snack On Fruits And Vegetables

Instead of snacking on chips, cookies, or other less-than-healthy munchies, try committing to only eating fruits or vegetables as snacks. When hungry just grab a fruit or enjoy fresh veggies like sliced peppers, baby carrots, and cucumber with a healthy dip of hummus, salsa, or yogurt.

2. Eat Fruits For Dessert

It’s not always easy to wean ourselves off the high-sugar diet we’re used to. But replacing high sugar desserts with fruits is a great alternative to reduce the calorie intake and also increase the consumption of fruits. You may thus go for fresh berries, peaches, plums, or pear for dessert.

3. Don’t Forget The Frozen Ones

You aren’t limited to just what’s in your grocery store’s produce section. Frozen fruit and vegetables can be added to your oats to make your porridge just as healthy as the fresh variety. However, this doesn’t mean that you gulp down scoops of your favorite ice cream- that’s a strict no-no.

4. Make Veggies The Star Of The Dish

Often we relegate vegetables to the side of our plate, which makes it tough to get enough. When they’re the side dish, we usually give them less of our culinary attention. We thus suggest that you have vegetarian meals once or twice per week for dinner and make it point to eat your veggies properly.

5. Pile It Up

Many of your favorite recipes, including pasta, bruschettas, casseroles, etc. can be easily bulked up with extra veggies. If you’re dealing with picky eaters, this is a great way to make a meal the whole family will enjoy. Do remember that you should attempt to make the dishes rich in taste and flavors so everyone enjoys their time at the table.

Have A Fruity Way To Get Fit And Lose Weight Faster!

In addition to the cheaper food options mentioned above, these tasty fruits and vegetables can help you get your daily dose of nutrition within your budget. They are all full of necessary nutrients and minerals and natural goodness, and their being inexpensive is another positive that you can take for your health.

We thus recommend you to start your day and evening with fruits and roasted vegetables instead of junk foods. If you are an online wellness expert, you can adopt a software-based approach to help your clients make that grand change to their lifestyle, something they would thank you for years afterward!