Rice is a staple food worldwide due to its affordability. Despite the bad reputation carbs can get, your body needs them to function. Whole grain rice keeps you full longer, is more nutritious, and contains fiber.
Greek yogurt, often dubbed a superfood, is packed with nutritional value and serves as a great source of protein. It can be substituted for less healthy options like sour cream, adding good nutrients while reducing bad ones.
Oatmeal is affordable and offers numerous health benefits. It can be used in energy bites, cookies, and granola bars. Try overnight oats if you dislike hot cereal, and make it savory or sweet. Avoid instant oatmeal and sugar-laden packets.
Beans, including black, red, kidney, and garbanzo, are versatile and nutritious. Opt for low-sodium or no-sodium canned beans, or cook your own from dry beans. They add fiber and are an inexpensive protein source, great in salads, tacos, sandwiches, and even brownies.
Canned tuna is an inexpensive, protein-rich option full of Omega-3s, which are healthy fats that support brain function and cell repair. Despite concerns about mercury, consuming tuna in moderation is safe and beneficial.
Sweet potatoes are extremely nutritious, providing 377% of the daily recommended intake of vitamin A, along with vitamins B6, C, potassium, and fiber. They keep you fuller longer and can be prepared in various ways, including soups, roasts, and salads.
Fresh fruits are healthy and affordable when bought in season. Learn which fruits are in season to save money. Apples and bananas are typically cheaper than mangoes and pineapples, and fresh fruit is more filling and cost-effective than juice.
Buying vegetables in their natural state and processing them yourself saves money. Buy whole carrots, heads of cauliflower, and broccoli, and use every part of the vegetable.