Economical Healthy Foods

You can include healthy food in your diet without spending a lot of money. Try preparing meals at home and using the inexpensive ingredients listed below.

Brown Rice- a 1/4 cup of brown rice costs about 18 cents per serving. You can buy a lb bag for around $1.80 and this size contains 10 servings. When they process brown rice they remove only the hull of the kernel and this is less damaging to the nutritional value of the grain. Brown rice is a good source of selenium, manganese, niacin, fiber and many vitamins. According to an American Journal of Clinical Nutrition study, it is important for women to consume whole grains in order to maintain a healthy body weight.

Nonfat Greek Yogurt- an 8 ounce container of this creamy yogurt usually costs less than $1.00. It has a high amount of protein and about 150 calories. This type of yogurt is low in carbohydrates and the straining process removes lactose and milk sugar. If you are lactose intolerant you can eat it without worrying about experiencing intestinal problems. Other benefits are it is low in sodium and contains 30 percent of the Recommended Dietary Allowance for calcium.

Fresh Bagged Spinach- not all fresh vegetables are expensive. You can buy a 9 ounce bag of spinach leaves for about $2.00. It is roughly 66 cents for 4 cups. Fresh spinach is available in grocery stores year-round and it is rich in flavonoids, vitamin K, iron, folate and fiber. You can eat it raw or take 30 seconds to sauté it.

Dried Lentils- a serving of lentils usually costs only 10 cents and a 16-ounce bag is about $1.30. These beans are easy to prepare and contain a high amount of folate, phosphorous and protein. They are tasty with rice or in a soup. Lentils give your body energy and stabilize blood sugar.