Eat Healthy - Yet Cheap

 by: Tyra
billeater.com

Many think that cheap food means fatty, processed and high calorie food, and end up giving up their health in favor of finances.True, buying all those prepackaged, health-conscious foods can get pricey, but did you know that you CAN eat healthfully on the cheap?
The trick is to be creative and work with what you have. We put together a few tips and tricks to help you save money on your venture to health.
Healthy food is...

• Packed with vitamins and minerals
• Low calorie
• Low fat
• Trans fat free
• Filling (fiber)

Healthy and cheap foods

• Eggs- A true protein powerhouse. Think outside the box and throw a few eggs into any meal you cook (pasta, soups etc.) Eggs run around a dollar for a dozen.
• Frozen vegetables- Cheaper than fresh produce, and you won't waste money by it rotting. When flash-frozen, all vitamins are preserved.
• Beans- Another great source of protein. Beans come in so many varieties that you can make in different dishes (pinto, black, canelli, red beans etc.) To save even more money, cook dry beans.
• Low-fat yogurt- Skip the single serving cartons and divvy up portions from a larger size. Add fresh fruit or granola for a delicious breakfast or snack.
• Peanut butter- Around 30 cents per serving. Add protein to almost anything... pretzels, crackers, apples, sandwiches. The peanutty possible are endless.
• Fresh apples- Around $0.60 each and packed with antioxidants... remember "An apple a day keeps the doctor away"..
• Whole wheat bread- Not much more than white bread, this healthy find will add fiber and whole diet effortlessly.
• Oatmeal- A great breakfast item jam packed with vitamins and fiber. Add a little bit of fruit to sweeten things up.
• Carrots- Skip the prepackaged "baby carrots", and peel your own for snacking.
• Garlic- Research has shown that garlic protects against heart disease, and sure does add flavor. An entire head of garlic runs at about fifty cents.
• Tuna- The cans run around $0.89, and fill you up with protein. Top salads, make sandwiches or mix with a pasta.
• Popcorn- Don't buy the expensive stuff they sell at the movies, but get the type you'd find in a grocery store. It saves you money, and cuts back on saturated fat, and sodium. Just don't go crazy with the salt and butter.
• Brown rice- Not much more than white rice, but it provides whole grain and is a great filler. At around 10 cents per serving. Try it in side dishes, stews, soups, and casseroles
• Marinana sauce- You can grab the canned kind for about a dollar, and it does count as a vegetable serving.
• Whey protein- The absolute cheapest source of protein. Mix it into smoothies and shakes

Additional tips

• Read nutrition labels. Try to purchase items that are high in protein, vitamins & minerals and low in fat and calories. Try to avoid Trans fat altogether.
• Cut back on meat and use cheap protein like eggs and beans.
• Invest in a water filter (Try BRITA) and eliminate the cost of bottled water.
• When shopping, remember to avoid words like buttered, fried and cheesy and opt for descriptions like baked and boiled.
• Invest in a healthy cookbook.
• Check out the blog Cheap Healthy Food for great recipe ideas.
• Take vitamins and supplements, these will preserve your health at around 10 dollars per month.

15 Superfoods For Under $20: Stocking Your Pantry on the Cheap

Superfoods don't have to be pricey.

By Sara Novak Tue Jan 11, 2011 08:00

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Sara Novak

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All Natural Recipes | Health | Nutrition

You want to eat healthy but it costs too much. Fruits, vegetables, and whole foods in general are pricey and when you're trying to feed a family of four on the cheap, choosing nutrient dense eats without draining your wallet may seem like an impossible mission. But that's not really the case. In fact, some of the healthiest foods in the world are cheap. I mean really cheap. Don't believe me?
From veggies to whole grains and everywhere in between, we've got the best and brightest in superfoods for the taking. And what's more, if food preparation is an issue, you'll find easy and ridiculously delicious preparations as well.

15 Superfoods For Under $20 (And How To Prepare Them)

Photo: Comstock Images 1. Kale
At just over a dollar a bunch, kale is a member of the dark, leafy greens group. It's loaded with vitamin C and vitamin B as well as calcium. Want to relieve depression? Eat kale.
Emeril's Sauteed Kale
2. Broccoli
This low cost cruciferous vegetable has it all. Cruciferous vegetables are known for a compound that neutralizes toxins in the liver and helps cleanse the system.
Broccoli Stir Fry
3. Winter Squash
Winter squash is only a few dollars a pound and when compared to the summer squash variety, it's much better for you. They're a good source of vitamin B6, which is important for the nervous and immune system, as well as folate for heart and pregnancy health.
Butternut Squash Orzo
4. Sweet Potatoes

Photo: Sara Novak
Sweet, savory, and downright delicious, nothing beats this winter staple. Sweet potatoes are loaded with fiber, protein, vitamin A, and vitamin C.
Sweet Potato Pancakes
5. Cabbage
Roger Doiron says, "what cabbage lacks in sex appeal and trendiness it makes up for in dependability and productivity." He's right. Cabbage is cheap and just like broccoli, it's a cruciferous super veggie.
Braised Purple Cabbage with Goat Cheese
6. Apples
Apples are our best foodie friends. Sweet, tangy, crunchy, and low in calories, apples have fiber and tons of phytochemicals or antioxidants that serve to fight free radicals in the body that cause disease and aging.
Chopped Brussels Sprouts with Walnuts, Green Apple, and Pecorino
7. Quinoa
At $1 a pound quinoa is cheap and nutrient dense. Quinoa is a complete protein and can substitute for less sustainable proteins. Compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc.
Emeril's Quinoa With Butternut Squash
8. Brown Basmati Rice
Talk about cheap, rice is one of the least expensive foods in the world. At just a few dollars a pound, a little goes a long way. I also love brown basmati rice, It's an excellent source of manganese and a good source of the minerals selenium and magnesium.
Sweet Potato Red Curry with Baby Bok Choy and Tofu and Brown Basmati Rice

9. Barley

Photo: Sara Novak
Barley is one of my favorite grains. The little bubbles burst in your mouth, full of flavor. Barley is rich in manganese, selenium, phosphorus, copper, magnesium, iron, zinc and potassium.
Ayurvedic Kitchari
10. Adzuki Beans
Beans are one of the least expensive protein sources. In fact, these little guys contain some of the highest levels of protein and the lowest levels of fat of any variety of beans. They also contain high levels of potassium, fiber, B vitamins, iron, zinc, and manganese.
Easy, Cheesy Upscale Nachos For a Snack
11. Black Beans
This is an obvious one, but no less important. Black beans are a good source of folate, dietary fiber, manganese, protein, magnesium, vitamin B1 (thiamin), phosphorus, and iron.
Butternut Squash and Black Bean Chili
12. Flaxseed
Omega 3 fatty acids are an ever important building block nutrient that like B12, the body cannot produce on its own. Don’t worry because you can get the nutrient without fatty fish. Instead, get it from flaxseed.
Emeril's Whole Wheat and Buckwheat Chicago Style Pizza with FlaxSeeds (Video)
13. Sunflower Seeds

Photo: Creatas Images
Sunflower seeds are one of the least expensive seeds that you can buy in bulk and if you buy the raw variety, they're quite good for you as well. Sunflower seeds have 76 percent of the RDA for vitamin E.
A Healthy Alternative: Sunflower Seed Falafels
14. Sesame Seeds
Great for sprinkling on all your favorite Asian dishes, who knew that they were so good for you? Again, a little goes a long way with this one. You don't need a whole lot to absorb the benefits. Sesame seeds are rich in calcium and magnesium. Who knew?
Weekday Vegetarian: Vegan Napa Cabbage and Sesame Slaw
15. Almonds

Photo: Sara Novak
I saved the best for last. If you're not eating almonds, it's time to start. Almonds are good for heart health and loaded with vitamin E, an antioxidant that keeps you from aging.
Creamy Vegan Pumpkin Soup with Almond Milk