What’s a budget-conscious grocery shopper to do? There are obvious tips like ‘buy fruit in season when it’s cheapest,’ and ‘shop the sales,’ and ‘always shop from a list.’ Even if you’re not shopping the sales, you can still eat well without over spending. Here are five healthy – and affordable – items to put in your cart:
- Avocado – $1-$3 per avocado
It’s one of those “good fats” (monounsaturated) that should be embraced in moderation as part of a healthy diet. An avocado is packed with 20 vitamins, minerals and phytonutrients, and acts as a “nutrient booster,” enabling the body to absorb more fat-soluble nutrients like alpha- and beta-carotene and lutein.
- Walnuts – $3.50-$8 per pound
Go to town with this nut. It’s an omega-3 essential fatty acid-packed snack that has been found to protect the heart, promote better cognitive function, and provide anti-inflammatory benefits for asthma, rheumatoid arthritis, eczema and psoriasis.
- Kidney Beans – $1.50 or less per pound – a bargain!
Dried beans in general are a supremely inexpensive source of nutrition. Kidney beans, in particular, are an excellent source of fiber and protein, as well as the trace mineral, molybdenum. This mineral helps detoxify sulfites, a type of preservative added to many foods (and to which many people are sensitive), from the body.
- Peanut Butter – $3.50-$6.00 per jar
It may be hard to stop once you’ve started eating it, but if you can control yourself, peanut butter is a healthy eating ‘do’. Two tablespoons can add vitamins A and E, folic acid, calcium, magnesium, zinc, iron, fiber and monounsaturated fats to your diet.
- Eggs – $2.75-$5.00 per dozen
No matter what time of the day, eggs make a satisfying meal. Thanks to the protein and fat, eggs keep you feeling full, so you’re less likely to want a snack in between meals.
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