Trying to be healthy on a budget can be challenging these days. Prices at the grocery store have gotten a little out of hand, but that should encourage everyone to eat healthy and stay on track financially. There are a few staples that we can afford to help us keep our kitchen stocked full of healthy options.
1. Eggs
Eggs are always found in my fridge. I usually eat eggs four to six times a week. They are simple and affordable and create a quick meal if I am in a hurry. I like to make fried egg sandwiches in the mornings and add an egg to a burger or a steak at night. They are an easy source of protein that keeps me full throughout the day.
2. Chicken
Chicken is the most versatile protein. There are so many ways to prepare this staple; it’s no wonder why it is consistent in many diets. It can quickly be baked or grilled and added to any side for a complete meal. As it is nutritious, full of protein, and low in fat, chicken should find a home in your fridge moving forward.
3. Greek Yogurt
Greek yogurt is an amazingly healthy snack that can be mixed with honey or fruit to add extra sweetness. It can also be used as a substitute for mayonnaise in recipes as it is much lower in saturated fats and higher in lean protein. Make your own homemade ranch dip for salads and veggies the next time you want a healthier option.
4. Berries
Berries are full of antioxidants that are proven to help improve insulin levels, reduce inflammation, and control blood pressure. These little guys are heroes of the kitchen. I like to buy frozen berries, as they keep longer and hold all the nutrients of fresh berries. Make a delicious smoothie or add them to your favorite brand of yogurt for a nice, healthy snack.
5. Canned Tomatoes
A can of tomatoes will only set you back a couple of dollars, but you will be rewarded with what’s in that can. Tomatoes are the starring ingredient in many pastas, stews, casseroles, and soups. Keep your shelves stocked with this versatile food, as you never know when you will need them. Fresh tomatoes are great, too, but canned ones last much longer and are helpful if you are on a budget.
6. Oats
Oats are a great option to have on hand for breakfast that will keep you full of fiber and B vitamins. When you purchase them in bulk, they are very affordable, so it is an excellent option to have on hand to feed a family in the morning. They can also thicken stews, soups, and casseroles to create a delicious dinner. Add some of those frozen berries we talked about earlier to sweeten them without processed sugar.
7. Peanut Butter
Who doesn’t love the nostalgia of a peanut butter and jelly sandwich after a long, hard day in elementary school? Try to find a brand with low or no sugar to make this spread healthier, but your kids will love this easy lunch. Peanut butter is an easy source of plant-based protein and heart-healthy fats. You and your kids can enjoy the delicious sandwich we have all been eating for generations.
8. Canned Beans
Beans can be used in so many different recipes, and they are super cheap! Sounds like a win-win. Beans are rich in plant-based protein, fiber, and iron. I always keep a few cans on hand because you never know when you might want a taco night. They are also great as a topping on salads and a filling in soups and chilis.
9. Canned Tuna
Easy and reliable, a can of tuna can be eaten solo or made into a sandwich or casserole. Tuna is a great protein source full of omega-3 fatty acids, which promote brain health and reduce inflammation. It’s also super easy to put in a lunch box with some crackers for a quick meal on the go.
10. Lentils
If you have been contemplating a vegetarian diet, introduce yourself to lentils. A super cheap but healthy product, lentils provide wonderful nutrition, including protein, fiber, iron, and manganese. Try a lentil burger or lentil soup the next time you are in the kitchen deciding what to make for dinner.
11. Lean Beef
Beef has been feeding America for centuries but has received a bad reputation lately. With fast food joints serving up greasy burgers, beef has become synonymous with high-fat, high-cholesterol diets and being bad for heart health. This is simply not true. Look for cuts of beef with lower fat ratios for a much healthier meal. Beef can be full of iron and protein, which are essential for a healthy diet.
12. Nuts/Seeds
Nuts are a great snack to keep on hand to fight off hunger in between meals. I like to keep a jar of almonds and cashews on my counter to deter me from snacks like potato chips and candy that are not a healthy option. Plus, nuts are full of healthy fats and proteins that can be a great part of your diet.
13. Grains/Pasta
This includes rice, quinoa, and dried pasta, which make a great meal base. Brown rice is known for having more fiber, but did you know that quinoa has more protein than other grains? It is also a gluten-free pasta alternative. This makes quinoa a no-brainer for a person wanting to try a wheat-free diet.
14. Healthy Cooking Oils
If you have a pantry packed with delicious foods, you need a way to cook them all, right? Well, investing in some healthy oils is the next step. These oils can be expensive, but they will last a long time, so the price tag is worth it. Healthy chefs agree to stick with olive, avocado, or coconut oil when cooking. Try to avoid seed oils like canola oil. These oils can also be used to make marinades and salad dressings.
15. Sweet Potatoes/Potatoes
Potatoes can have a bad rap because we often enjoy them fried or covered in cheese. However, they hold some essential nutrients, like potassium. Sweet potatoes also have potassium and beta-carotene, a nutrient that is beneficial to your heart, brain, and skin. Don’t be afraid of potatoes. They are your friends!