BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!

Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

13 Budget-Friendly Superfoods to Add to Your Grocery List

Healthy eating is typically great for you and a little tougher on your bank account. That’s not always true! Add these 13 healthy foods on a budget to your next grocery list!

13 Budget-Friendly Superfoods to Add to Your Grocery List


Think healthy eating comes with a price? Not necessarily! Add these healthy foods on a budget to your next grocery list!

13 Budget-Friendly Superfoods to Add to Your Grocery List

1. Whole-Wheat Pasta

Unlike popular belief, pasta can fit into a well-balanced diet. Whole grain noodles are not only low in price, but offer fiber and essential vitamins and minerals. Drizzle noodles with olive oil and a shake of parmesan cheese or nutrient-rich pesto and tomato sauces. If worried about carb content, it can be reduced by bulking up with veggies (zucchini and broccoli) or with a lean protein source (grilled chicken breast or shrimp).

2. Oats

Oatmeal is an excellent way to power-pack your mornings, as oats are loaded with fiber and nutrients all for a low cost. Oats can be transformed from a simple whole grain into a balanced, flavorful breakfast. Find your oatmeal inspiration here (http://www.bistromd.com/healthy-eating/why-you-should-be-making-overnight-oats)!

3. Popcorn

This whole grain is an excellent source of insoluble fiber and B vitamins. Although popcorn lacks protein, a high volume can be consumed without breaking the calorie bank. For amplified taste, use a wide variety of seasonings – cinnamon, oregano, cumin, and taco seasoning and barbeque seasoning, just to name a few – and be sure to go easy on the butter and salt if their additions are necessary.

4. Apples

A bag of apples each week keeps the wallet at peak! Apples are a budget-friendly superfood thanks to its high nutrient and fiber content. Pair apple slices with peanut butter, add into oatmeal, or simply enjoy on their own.

5. Bananas

A bunch of bananas are generally low in cost and a convenient snack. Too ripe for your liking? Don't throw away or waste! Peel, chop into chunks, and store in the freezer. Frozen bananas are a great way to offer creaminess into smoothies!

6. Broccoli

Apart of the cabbage family, broccoli is considered to be a cheap, healthy food for numerous reasons. Broccoli is packed with nutrients without packing on calories. It is loaded with vitamin K and C along with providing fiber, potassium, and folic acid. Snack on broccoli stalks on their own, steam and serve as a side, or throw into dishes to offer bulk without accelerating calorie count.

7. Carrots

Carrots are a nutritious, convenient snack to have on hand. Known for their vitamin A content, carrots also provide high amounts of fiber along with offering vitamin K. The fiber content offers digestive health while the combination of both fiber and vitamin K promotes heart health. Dip carrots sticks into peanut butter or hummus for a well-balanced snack or add into salads, soups, or other main dishes and casseroles.

8. Sweet Potatoes

Though starchy potatoes are thought to be "unhealthy," they certainly offer more than what is generally anticipated. Sweet potatoes are rich in vitamin A and fiber. They also offer a naturally-sweetened taste, making them flexible for both sweet and savory dishes.

9. Eggs

Don't fear the cholesterol or fat! Unlike popular belief, research has shown eggs can in fact fit into a well-balanced diet. But if worried about the cholesterol content, stick to the egg whites, as they are an excellent source of protein. Enjoy scrambled for breakfast or prepare hard-boiled eggs (http://www.incredibleegg.org/cooking-school/egg-cookery/hard-boil-eggs/) in bulk, as they make a convenient, protein-packed snack!

10. Canned Tuna and Salmon

Both provide ample amounts of omega-3 fatty acids, a type of "healthy" or "good" fat. The omega-3 content paired with a high amount of protein makes them both a superior healthy food on a budget. Eat straight out of the can, top onto sprouted crackers, create tuna or salmon patties or salads. When purchasing, try looking for products that are only preserved in water, rather than oils and salt water that ultimately manipulate the nutritional content.

11. Cottage Cheese

Packed with protein, cottage cheese is flexible and inexpensive. The calcium-rich dairy product compliments fresh peaches and pineapple, offers creaminess to smoothies, or pairs with salad for a well-balanced snack or meal option.

12. Beans

Canned or bagged, beans are commonly known to be budget-friendly. What individuals may not realize, though, is just how nutritious they truly are. Beans are a plant-based protein source, offering high amounts of fiber and vitamins and minerals. Throw beans into casseroles or soup, top onto salads, bulk up taco meat, or mix into a tip.

13. Lentils

Apart of the legume family, lentils are also high in protein and fiber. They are as convenient, versatile, and affordable as beans but with enhanced color – generally yellow to red-orange, green, brown and black. Add lentils to bulk up dishes or create into a side dish.

Tips to Eat Healthy and Cheap

Cheap, healthy food is not confined to the list above. There are several ways to eat healthy food on a budget including:

Making a Game Plan

Have a list and mostly stick to it. Some sort of game plan offers structure and reduces an aimless shopping trip. Additionally, shopping while hungry can increase the odds of racking up the grocery bill. Not only are you more likely to grab more food products, but more likely to be poorer food choices.

Checking for Ads and Coupons

Take advantage of the promoted advertisements and coupons. As indicated above, have a list and mostly stick to it. Divvy away from the list as you notice daily, weekly, or monthly specials. Doing so allows a great opportunity to come across cheap, healthy food!

Going Generic

Choosing generic over name brand is one of the best options for obtaining healthy food on a budget. Ultimately, don't be afraid to choose a generic product! Name brand and generic are essentially the same, but with varying costs. Choosing generic products over name brands can be extremely generous to your wallet.

Doctor-Designed, Chef-Prepared, Weight Loss Program

Standard


View ➤
  
  
Gluten Free


View ➤

Diabetic


View ➤
  
  
Menopause


View ➤


Explore Our Menu

What's My Diet Type?


Start Your Diet Today!



Reality Check - Your Free Diet Analysis

Simply answer a few questions so we can figure out your weight loss goals and provide solutions for a lighter, healthier you. Our weight loss meal plans are designed to help real people achieve real and lasting success.




as seen on...   
 

join our free newsletter

Get free support to help you lose weight and be healthy with our Weekly Dish on Health.

stay connected