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10 Healthy And Affordable Foods To Stack Up In Your Kitchen Right Now
With the food prices increasing, you might think of cutting down your grocery shopping a bit and in this process, you might cut down some nutritious foods. We should never compromise on consuming healthy foods, given the fact that it will protect our bodies from chronic diseases and infections.
Many healthy foods like fresh produce can be quite expensive, but there are many cheap and affordable foods that are healthy and wouldn't burn a hole in your pocket. Read on to know the healthy foods that wouldn't cost you much.
List Of Healthy Foods That Are Budget-friendly
1. Oatmeal
Oats are healthy and affordable at the same time. They are loaded with essential vitamins and minerals like iron, manganese, zinc, fibre, magnesium and B vitamins. These nutrients reduce the risk of several diseases such as obesity, heart disease and type 2 diabetes [1].
Eat oats mixed with milk, fruits or nuts for a healthy and delicious breakfast meal.
2. Beans
Canned or dried beans are budget-friendly and very nutritious too. This plant-based food is rich in protein making them the finest alternative to meat and seafood. Beans are a great source of fibre, vitamins and minerals which help maintain your weight, reduce cholesterol levels, keep blood sugar under control and so on [2].
Add dried or canned beans to soups, salads and burritos.
3. Lentils
Lentils
are
another
cheap
and
healthy
food
that
can
be
easily
added
to
your
diet.
They
are
packed
full
of
protein,
fibre,
antioxidants,
and
other
essential
nutrients
that
lower
the
risk
of
chronic
diseases
[3].
Lentils
can
be
added
to
soups
and
salads.
Store
lentils
in
an
air-tight
container,
this
will
help
preserve
it
for
long.
4. Fruits
Fruits such as bananas, oranges, apples, frozen berries, kiwi and cantaloupe are very healthy and generally cheap. They are an excellent source of nutrients and antioxidants that will promote your overall health and well-being [4].
- Cut the fruits and store them in the refrigerator. In this way, the fruits will stay for a long period of time and you don't have to hit the grocery store every time to buy fruits.
5. Vegetables
Vegetables are another healthy and cheap food to add to your diet. They play a major role in boosting your immunity, promoting heart health, and preventing cancer and other chronic illnesses [4].
6. Eggs
Eggs are easily affordable and they are a great source of protein too. When stored in the fridge, eggs can last up to 2-3 weeks. Eating eggs on a daily basis will provide your body with almost every nutrient that you need [5].
- Use eggs to make omelettes, frittatas, egg sandwiches, and quiche.
7. Canned fish
Buying fresh fish can be costly, so a cheap and alternative way is canned fish. Canned fish has similar health benefits as that of fresh fish, which are protecting against cancer, strengthening the immune system, reducing inflammation and improving brain health [6].
- Add canned fish to salads, sandwiches, stir-fries and curries.
8. Yogurt
Yogurt is both healthy and budget-friendly. It is a fantastic source of probiotics, which are necessary to feed the healthy gut bacteria in the stomach [7].
- Combine yogurt with fruits or nuts, or add it to your shakes and smoothies.
9. Milk
Milk is another healthy food that provides a significant amount of calcium, B vitamins, protein, and phosphorus, to name a few. Drinking milk daily will prevent chronic diseases including osteoporosis, dementia, heart disease, and diabetes.
- Add milk to your breakfast cereal or add it in your smoothies, shakes and curries.
10. Rice
Whether brown or white rice, it is an affordable and versatile food that can be kept in your kitchen pantry all year long. Rice is rich in essential vitamins and minerals that make for a great addition in all kind of dishes.
- Rice is great for side dishes, soups, stews, fried rice and casseroles.
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