Budget-Friendly Foods: Top 5 Healthy Picks

These days, who’s not watching their wallets along with their waistlines?
1) Eggs
Instead of expensive chicken, fish or beef for dinner, why not cook up a veggie omelet or frittata (my new favorite way to cook eggs!)? An egg-cellent source of protein and the antioxidant lutein (for healthy eyes, skin, and heart), one large egg contains 75 calories and 6 grams of protein. Boil up a few and store them in the fridge for a quick grab-and-go snack. A dozen large eggs range from $2 to $3.20. If you buy them in 1.5 dozen packs or larger you’ll pay even less per egg.
2) Oranges
Add affordable fruits to your weekly shopping list — oranges, apples, and bananas. In season now are vitamin C-rich oranges, so you’ll find them at the best price (about 50 cents each). In the fall, fill your cart up with fresh apples. You’ll find bananas at a great price year-round. Frozen bananas also make a tasty addition to healthy fruit smoothies.
3) Oats
The large canisters of plain rolled oats — not those single-serving, sugary ones — will give you the most for your dollar. One serving of oatmeal (made from a half-cup of dry oats) contains 150 calories, 5 grams of protein and 4 grams of cholesterol-friendly fiber — al that for a mere 30 cents. Dress up your oatmeal with those budget-friendly fruits listed above or mix in a tablespoon of peanut butter (another food that deserves honorable mention for being budget-friendly). Add rolled oats to your smoothie or cookies for a little extra fiber.
4) Canned Tomatoes
This time of year, fresh tomatoes will cost you a pretty penny. But you can still get plenty of the antioxidants vitamin C and lycopene from the canned varieties. The larger the can, the more you’ll save. A 48-ounce can of crushed tomatoes costs around $1.50 (that’s 5 cents per ounce!). Add crushed tomatoes to soups, stews, chili and pasta dishes. Read up on more ways to cook with canned tomatoes.
5) Non-Fat Yogurt
Full of calcium and a good protein source, this creamy treat is an easy breakfast or on-the-go snack. But the real superstars in yogurt are those healthy, live bacteria called probiotics. They help your body fight off bad bacteria and keep your digestive system in tip-top shape. Choose yogurt made with skim milk and without sugar substitutes. The generic brands cost less, especially if you find them in large 32-ounce tubs. They will save you 20% for the same amount in single-serve containers. If you’re looking to eat less sugar, choose plain yogurt and top with your favorite add-ins — raisins, chunks of fruit or a few tablespoons of granola.