29 Healthy Weight Loss Foods That Are Incredibly Cheap
Eating healthy on a tight budget can be challenging.
Many nutrient-dense foods are quite expensive, which is why some people opt for cheap junk foods instead.
However, there are plenty of affordable foods you can purchase that are healthy and easy to add to your diet.
This article takes a look at 29 cheap, nutritious foods and their health benefits.
1–9: Vegetables
1. Broccoli
Broccoli is a cheap vegetable with an average price of $1.64 per head, and it provides some of the almost every nutrient that you need.
It’s particularly rich in vitamin C, which acts as an antioxidant and may boost your immune system. Just one cup provides 135% of your daily needs.
Additionally, it’s rich in vitamin K and folate, both of which play a role in blood clotting and preventing certain neural tube birth defects.
Studies show that the nutrients and antioxidants in broccoli may help prevent chronic illnesses such as cancer and heart disease.
You can enjoy broccoli raw or cooked. It’s often added to salads, casseroles, and soups.
2. Onions
Onions are a favorite vegetable with many health benefits, and they tend to be relatively small in price. At most stores, they can be purchased for about $1 a pound (.45 kg).
They are well known for being rich in certain antioxidants that may protect against heart disease, diabetes and certain types of cancer.
Additionally, onions provide small amounts of several nutrients, including vitamin C, manganese, vitamin B6, and potassium.
A small portion of onions can go a long way, and their versatility and flavor make them a great addition to any dish.
3. Bagged Spinach
Bagged spinach is quite healthy and almost always reasonably priced. Most stores carry it for about $2 per 9-ounce (255-gram) bag.
Spinach is rich in vitamin K, which plays a significant role in bone health and reducing the risk of heart disease and cancer.
Also, spinach provides immune-boosting vitamin A, vitamin C, folate and manganese.
Like other leafy, green vegetables, spinach also contains beneficial plant compounds. They have the ability to reduce inflammation and prevent cell damage, which helps prevent chronic diseases.
Incorporating spinach into your diet is simple. You can add it to salads, casseroles, and soups. It can also be blended into smoothies for a nutrient boost.
4. Russet Potatoes
Russet potatoes are an excellent source of nutrients and typically available for a reasonable price. On average, they cost about $0.56 per pound.
Regularly eating potatoes with the skin may benefit brain and immune system health. This is due to the significant amount of vitamins C and B that they provide. They also contain fiber, which supports digestion and appetite control.
Additionally, potato skins are rich in minerals, especially potassium. In fact, a medium-sized russet potato contains twice the amount of potassium found in a banana.
There are several ways to add potatoes to your diet. They taste great baked or boiled and make a fantastic side dish.
5. Sweet Potatoes
Sweet potatoes are extremely healthy and one of the cheapest vegetables you can buy.
For only $0.92 a pound, they provide an impressive amount of vitamins and minerals that have many health benefits.
They are particularly high in beta-carotene, which is converted into vitamin A in the body. Just one sweet potato provides 369% of your daily need for vitamin A, which plays a significant role in eye health.
Sweet potatoes also contain a decent amount of B vitamins, vitamin C, potassium, and fiber. Studies show they may have anti-inflammatory effects, which help lower the risk of chronic diseases such as cancer and diabetes.
You can pair sweet potatoes with just about any dish, and they are quite easy to prepare by steaming, baking or roasting.
6. Organic Canned Tomatoes
Tomatoes are the most frequently consumed canned vegetable in the American diet. They are very nutritious and relatively affordable at about $0.92 a pound.
What really makes tomatoes shine is their vitamin C content. A one-cup serving contains an impressive 37% of your daily needs. They also provide some B vitamins, vitamins A, E and K and many trace minerals.
Studies have shown that eating tomatoes may help reduce “bad” LDL cholesterol and blood pressure levels, two primary risk factors for heart disease. What’s more, they may protect against certain types of cancer.
Many of their health benefits are attributed to their lycopene content. Lycopene is an antioxidant that may reduce inflammation, protect cells from damage and lower the risk of disease.
Canned tomatoes are a handy staple to have in your kitchen. They can easily be added to soups, casseroles, and stews.
7. Carrots
If your budget is tight, carrots are a cheap and nutrient-dense vegetable to include in your diet.
They can be purchased for an average of only $0.74 per pound.
Carrots are one of the richest sources of beta-carotene, which is responsible for their important vitamin content. Just one cup of carrots provides 428% of your daily needs for vitamin A, which promotes good eyesight and immune health.
Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium, and manganese.
Due to their high antioxidant content, eating carrots regularly may help reduce the risk of certain types of cancer, including prostate and stomach cancer.
You can reap the health benefits of carrots by enjoying them raw or cooked. They make an excellent addition to salads and cooked dishes.
8. Green Cabbage
At an average of $0.58 per pound, green cabbage is a perfect budget-friendly vegetable.
High amounts of vitamin C and K are found in green cabbage, in addition to some B vitamins and trace minerals.
Cabbage and other cruciferous vegetables are unique because of their glucosinolate content. Glucosinolate is an antioxidant that has been studied for its ability to protect against certain types of cancer.
Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease.
A versatile vegetable, cabbage is easy to add to your diet. It’s commonly enjoyed in salads and coleslaw, or can be fermented and made into sauerkraut.
9. Butternut Squash
Butternut squash is a nutrient-dense option to include in your diet, and it’s quite affordable.
On average, it’s priced at a little over $1 a pound.
Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients.
In fact, one cup contains 298% of the RDI for vitamin A, 49% for vitamin C, 14% for potassium and 12% for magnesium.
Moreover, it’s an exceptionally rich source of soluble fiber and antioxidants, which provide many health benefits, including weight control and a reduced risk of heart disease.
There are several different ways to enjoy butternut squash. It tastes great on its own, but it’s often consumed as a side dish.
10–16: Grains and Legumes
10. Brown Rice
Brown rice is a fantastic, cheap food that provides fiber, vitamins, and minerals. In general, stores carry it for about $2 a pound.
It consists mostly of carbs, with 4 grams of fiber per cup (195 grams) and a decent amount of B vitamins, magnesium, phosphorus, and manganese.
The health benefits of brown rice include reducing the risk of type 2 diabetes and heart disease, as well as promoting weight control.
Including brown rice in your diet is simple. It is quite easy to prepare and can be enjoyed with just about any meal.
11. Oatmeal
Oatmeal is another nutrient-dense whole grain that is typically affordable at about $2 a pound.
It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc, and magnesium.
Additionally, it’s rich in fiber with 4 grams per cup (234 grams). Fiber promotes fullness and may help lower cholesterol and blood sugar levels.
The combination of fiber, vitamins, and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart illness and obesity.
In general, oats are enjoyed as a breakfast food. You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal.
12. Organic Canned Beans
Canned beans are budget friendly, in addition to being very nutritious. Different types of beans vary in price, but you can generally find them for less than $1 a pound.
Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium.
Furthermore, they are an excellent source of plant-based protein. There are 15 grams of protein in a cup (172 grams) of black beans, which is beneficial for weight maintenance and muscle strength.
Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes. This is likely due to their ability to lower cholesterol and promote blood sugar control.
Beans can be incorporated into just about any dish. They are commonly added to soups, salads, and burritos.
13. Dried Lentils
On average, dried lentils cost $1.39 a pound, so they are reasonably affordable and quite healthy.
A cup (198 grams) of lentils provides a significant amount of nutrients, including 90% of your daily need for folate, 37% for iron, 25% for copper and 49% for manganese.
They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control.
What’s more, lentils contain antioxidants that protect cells from inflammation. This may reduce the risk of chronic diseases such as diabetes and cancer.
Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease.
The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.
14. Edamame
Edamame is a healthy food with a relatively low price. A 16-ounce bag of frozen edamame generally costs less than $2.
It’s an excellent high-fiber food and provides several nutrients, including vitamin K, folate and almost every trace mineral that your body needs.
Moreover, it’s another rich, plant-based source of protein, providing 17 grams in a one-cup (155-gram) serving.
Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer. This is often attributed to their content of isoflavones, which function as antioxidants in the body.
Most often, edamame is prepared as a steamed side dish. You can increase its flavor by adding seasonings of your choice.
15. Quinoa
In general, quinoa costs around $3–4 a pound, which is cheap for such a nutritious food.
Quinoa is a complete source of protein, which means it provides all the essential amino acids your body needs.
This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources.
Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease.
The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease.
The use of quinoa in cooking is similar to that of rice. It’s easy and quick to prepare and can be eaten alone or incorporated into salads and cooked dishes.
16. Air-Popped Popcorn
Popcorn makes a terrific snack food, especially because it is healthy and cheap, typically costing less than $2 a pound.
It’s very low in calories compared to other whole grains. With only 31 calories per cup (8 grams), you can eat a lot of it without gaining weight.
Furthermore, popcorn provides some filling fiber and disease-fighting antioxidants, as well as a fair amount of B vitamins and magnesium.
To make air-popped popcorn, place one-fourth cup of popcorn kernels into a brown paper bag and heat it in the microwave until it stops popping. Add toppings of your choice, such as olive oil, sea salt or Parmesan cheese.
Stay tuned for tomorrow`s post to learn about the rest:
17–22: Fruits
23–26: Fish, Meat, and Eggs
27–29: Dairy
