What Is the Cheapest Healthiest Food?

Reviewed on 5/21/2021

Cheapest healthiest food

What to eat and what to avoid are serious matters of concern for most of us.
Cheap foods are not necessarily unhealthy.

What to eat and what to avoid are serious matters of concern for most of us. It is sometimes daunting to find food options that are healthy and fit our budget. Cheap foods are not necessarily unhealthy.  Here is a list of some cheap and healthy foods that may range from less than $2 to a maximum of $4 a pound.

Table 1: Here is a list of some cheap and healthy foods that may range from less than $2 to a maximum of $4 a pound.
Food names Great for
Brown rice Steamed rice, stew, and rice salad
Whole-wheat or multigrain pasta Pasta dishes (hot and cold) with lots of greens
Oats Hot/cold cereal, granola, and muffin crumb toppings for desserts
Whole-wheat bread Sandwich and bread pudding
Frozen vegetables Stews, side dishes, and casseroles
Russet potato Baked potatoes with skin, salads, casseroles, and stews
Spinach Salads, egg dishes, casseroles, soups, and stews
Broccoli Casseroles, salads, and soups
Green cabbage Salads, coleslaw, and sauerkraut (fermented form)
Canned tomatoes Soups, casseroles, stews, and salads
Dried lentils Casseroles, salads, soups stews, and boiled lentils
Canned refried beans Nachos, dips, burritos, enchiladas and side dish
Frozen edamame (Soybeans) Snacks, appetizers, side dish, combination with fried rice, stews, and casseroles
Carrots Salads (raw or boiled), cooked dishes, and soups
Popcorn Air-popped popcorn without salt or butter
Bananas Snack, its combination with peanut butter or yogurt or whole wheat pancakes
Oranges Snack, combination with yogurt, smoothies, and salads
Frozen berries Snack, healthy dessert, smoothies, and salads
Apples Snack and salads
Milk Mild shakes, smoothies, and protein drink
Nonfat Greek yogurt Snack, smoothies, and parfaits made with fruit and granola
Eggs Boiled egg, omelet, chickpea egg salad, and scrambled fried rice
Canned marinara sauce Pasta dishes, pizza, casseroles, appetizers, Italian sandwiches, and stews

Here are a few tips to shop on a low budget.

Keep a watch on the sale:

Some items can be bought at much cheaper rates during the sale. These include foods such as fresh produce, lean meat, and low-fat dairy milk. Once you purchase food items during the sale, try to incorporate them into your diet by any of the ways—baking, broiling, or grilling.

Shop for seasonal foods:

There are times and places where fruits and vegetables are found at cheaper rates. Fruits and vegetables that grow abundantly and are found plentiful during their particular seasons are known as seasonal fruits or vegetables. These seasonal foods are found at much cheaper rates. Moreover, look for the local produce in your area. They are most likely to be very low on your budget.

Frozen or canned alternatives:

Frozen or canned foods can be just as nutritious as fresh foods. This is because the process of freezing and canning preserves most of the nutrients. These items are budget-friendly, too, which is good for your pockets. Remember to look at the labels and select ones that are low in salt and sugar.

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References
15 Healthy Foods for About $2. https://www.webmd.com/food-recipes/features/cheap-healthy-15-nutritious-foods-about-2-dollars

Shop Healthy on a Budget. https://www.eatright.org/food/planning-and-prep/smart-shopping/shop-healthy-on-a-budget

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