Best 18 Healthy Food List at a Lower Price
When the price of foods rise and you have a tight budget, your grocery bill gets shorter. Healthy foods don’t always cost much if you know what to eat. Some foods provide a good amount of nutrition at low prices. We suggest some good food that comes at a cheaper price and are easily available in the market.
Food List in Low Price
- Oats: Oats are one of the most popular nutritious foods. 1 cup cooked oatmeal comes with 150 calories, 4 grams of fiber, 6-gram protein. Oats have thiamine, phosphorus, magnesium, zinc, selenium, manganese, iron. Oats are gluten-free food and helpful for weight control. Having oats in meals makes you feel fuller for a longer time. Oats are mostly paired with sweet foods such as cinnamon, brown sugar. It also makes better savory side-dish. The texture is similar to buckwheat.
2. Beans: Edible beans are full of folate, fiber, vitamins, iron, and minerals. Beans are good for those who want fat free diet. A high concentration of healthy nutrients makes beans a real good food at a low cost. Beans are known for reducing diseases related to the heart. Beans are also beneficial for the treatment of diabetes, cancer, obesity. Using beans in your diet makes you stronger. It comes at a low budget and goes with many kinds of cooking experiments.
3. Lentils: Lentils are great sources of vitamin B, iron, potassium, zinc, magnesium. It’s one of the oldest healthy foods having its root in the middle east. It comes in various colors like green, red, brown across the globe. The lense-shaped food is gluten-free and packed with nutrients like 140 calories, 0.5grams fat, 23 grams of carbs, 9 grams of fiber, 5 milligrams sodium, and 12 grams of protein. Having lentils in your daily diet would be a smart choice. Other than this, lentils contain calcium, potassium, iron, folate.
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4. Peanut Butter: Peanut butter is used in bread-based food items. A cost-effective tiny pack with much nutrition within. It is used 2 tablespoons in volume to make a sandwich. A good source of protein for both vegetarian and non-vegetarian people. It contains heart-healthy fat, vitamin E, vitamin B. Peanut butter is used in cooking for several mouth-watering dishes.
5. Canned Salmon: It is a well-known fatty fish loaded with nutrients. This fish is budget-friendly. Salmon is a great source of omega 3 fatty acids. 100 gram of farmed salmon fish has 2.3 grams long-chain omega 3 fatty acids. This sort of fat is not harmful but an essential one which your body can not create. This fish is a great source of protein also. Having it in your lunch or dinner will add some nice taste that comes under the budget.
6. Eggs: The most common source of protein comes at a very low cost. An egg costs rs. 5 in India. Eggs have vitamin D, 6gram of protein, antioxidants, zeaxanthin. It improves eye health, decreases the risk of macular degeneration with age. This food is ideal for breakfast, lunch, and dinner.
7. Canned Tomatoes: Canned tomatoes are used in all households. Tomato is a very inexpensive and versatile vegetable with long shelf life. You can buy a bucket of it, keep it in the fridge and use it for a long time. Canned tomato comes with staple ingredients and is used in many tasty recipes. A great source of Vitamin C and lycopene antioxidant which helps to reduce inflammation.
8. Popcorn: You often eat popcorn while watching your favorite movies. Popcorn is a fat-free healthy snack. It comes at a cheap price of rs.10 in a packet. Popcorn has fiber, disease-fighting antioxidants. Popcorn is low in calories so it makes a suitable snack for those who are on diet and want to lose weight.
9. Frozen Berries: Frozen berries are a delicious fruit that you can keep at freeze and have for months. Frozen strawberries and frozen blueberries are two smart choices to opt for your health. It serves your search for taste and for nutrition. Blueberries are rich in vitamin C. As per researches, blueberries can improve cardiovascular health. They contribute to a healthy lifestyle. Strawberries reduce the risk of chronic disease.
10. Canned Tuna: Tuna is a substitute for the benefits of fish intakes. It costs cheaper than fishes but serves a nutrient purpose. Tuna is protein-riched. It also has some omega 3 fatty acids. That is good for brain health and reduces inflammation. It also provides us a good amount of minerals, phosphorus, selenium, potassium. Tuna is used in making salads, pasta dishes, sandwiches.
11. Brown Rice: Brown rice is great for making the main course of lunch and dinner. It is good as a side dish also. Brown rice is used to make rice salad, fried rice, casseroles, soup, stews. 1/4 cup dry rice is ideal to serve in a meal. It contains 170 calories, 2 grams of fiber,
12. Multigrain Pasta: It is both healthy and tasty food to have in your tiffin. In every 56 gram or 1 bawl of serving, Pasta provides you 210 calories, 30-gram carbs, 2-gram fat, 10-gram protein. Children and teenage students can take this as their lunch in school.
13. Whole wheat Bread: This bread is higher in fiber and protein. With the rise of a low-carb diet, bread is increasing in popularity among households. Whole wheat bread is better for breakfast and tiffin. It contains 80 calories, no fat, 170 mg sodium, 20g carbohydrates, 3g fiber, 4g sugar, 5g protein. This bread is loaded with complex carbohydrates which keep you fuller for a longer time. An average bread slice contains 12-20 grams of carbohydrates and a decent amount of fiber.
14. Fresh spinach: Sinach is a super healthy low-calorie food to eat. Spinach is known to improve blood glucose. People with diabetes are advised to eat spinach. It also lowers the risk of cancer. Spinach improves bone health by supplying minerals, vitamins. It contains 7 calories, 0.86 g protein, 30mg calcium, 0.81g iron, 24 mg magnesium, 167 mg potassium. Spinach can be taken with rice and with Rotis for lunch and dinner.
15. Russet Potato: Potatoes are root vegetables that have versatile usage. It is a common staple food in households. Potatoes are cheap easily grown and packed with numerous nutrients. It goes well with any food item. In fact, it is a must-have vegetable in Indian dishes. Potatoes come with 161 calories, 0.2 grams of fat, 4.3 grams protein, 36-gram carbs, 3.8 grams, and much more.
16. Soybeans: Soybeans are tasty and rich in food values. It is also known as veg-chicken. 100 gram served Soybeans come with 416 calories, 20-gram fat, 31-gram carbs, 36-gram protein. Soybeans are cooked to eat with rice and bread. Soya curry is a delicious dish for vegetarian people. Non-vegetarians also heavily eat it due to the high food value it serves.
17. Milk and yogurt: Milk and yogurt are superfoods with a huge amount of nutrition. Yogurt is made by adding some lemon with milk. Yogurt is a popular dessert. Both have almost the same food values. Milk makes the whole body stronger especially the bones and muscles. Milk is highly recommended among people of all ages,s especially for kids.
18. Broccoli: This green vegetable looks like a miniature tree. It belongs to the Brassica oleracea plant species. Broccoli is mostly eaten with rice or just individually. It contains 6 grams carbs, 2.6 grams protein, 0.6 grams fat, vitamin C, vitamin A, Vitamin K, potassium, selenium, and phosphorus.
Final thought: So these are some of the foods that come under a low budget. You can have nutritious food even when your budget is tight. A good guide over diet seems helpful to any health-conscious person. We hope our article enriches your understanding regarding the above topic. Stay in touch for more informative updates. Happy reading.