Buying healthy foods does not need to be expensive.
Looking for healthy choices in food when you are on a tight budget is not always easy. Many of the least expensive foods you can buy are not good for you, such as fast foods, desserts and fatty foods. But with some planning and extra time put into creating healthy menus, you can create a low budget diet grocery list that will help you and your family eat right without spending too much money.
Brown Rice
Brown rice is an inexpensive way to get whole grains into your daily diet. Brown rice is better than white rice because it does not go through the bleaching and enriching process which can take out many of the nutrients included with this food. Many grocery stores sell brown rice already packaged for just a few dollars for several pounds or you can go to a bulk store where you can get a couple pounds directly out of a bin and avoid paying extra for the packaging and advertising.
Dried Beans and Legumes
Dried beans and legumes are great inexpensive sources of protein and they can even replace meat in many dishes. Beans have very little fat (if any) and they are filled with vitamins. If you are trying to be vegetarian or just reduce the amount of red meat that you have in your diet, beans and legumes are a great way to make that happen. You can pick up a bag of beans for under a dollar in most grocery stores. As a bonus, there are many different types of beans you can try, including kidney beans, pinto beans, black beans, white beans and others. Stay away from the canned beans, however, because they are full of sodium and preservatives which can be detrimental to a healthy diet plan.
Canned Tuna
If you want to add a good source of protein to your diet without spending too much, canned tuna is a great way to accomplish that goal. Canned tuna is inexpensive and it contains just as much if not more protein than other meats like chicken, beef and pork. Pick up a few cans and mix it in with your meals to replace fattier meats while still getting the amount of protein that your body needs.
Fresh Fruits
Instead of eating breakfast sandwiches from a fast food restaurant in the morning, try mixing some fresh fruits together for a smoothie or just eat them as they are. Fresh fruits are typically inexpensive especially if they are in season in your region of the country. Bananas, pears, watermelon and other fruitsare full of various vitamins designed to keep you going through lunch.
To get the best value for your money with fresh fruits, bananas and apples are fairly inexpensive. Bananas often sell for about 50 cents per pound and apples are often less than a dollar a pound. When they are in season, cantaloupes and watermelons are inexpensive and just one of them can provide enough for several days of healthy snacking.
Canned Tomatoes
You can make many things with canned tomatoes including spaghetti sauce, chili and a variety of casseroles. Canned tomatoes are also inexpensive whether you are buying tomato sauce, tomato paste, diced tomatoes or stewed tomatoes. Tomatoes are also full of lycopene, Vitamin A and Vitamin C to help you get your daily vitamins.
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