Nutritious food can be expensive. And it can be difficult to eat a balanced diet that includes fruits and vegetables when you’re on a tight budget. Here are 9 Healthiest Foods For A Tight Budget.
The good news is, there are many ways you can save money and still eat whole foods. In fact, here are 10 tips that can help you eat healthier when you’re on a budget.
When we eat healthy foods, we feel good, have lots of energy, and we’re generally happier people. It’s possible to eat healthy, filling meals on a budget.
Eating healthy on a budget is quite easy when you have the right items in the kitchen. Though Eating healthy on a tight budget can be challenging.
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Many nutrient-dense foods are quite expensive, which is why some people opt for cheap junk foods instead.
However, there are plenty of affordable foods you can purchase that are healthy and easy to add to your diet.
When you’re on a budget and shopping for one, it can feel nearly impossible to stock up on healthy foods. Fear not: We did the work for you. Check out our list of 10 tasty and healthy foods that’ll cost you less than a buck per serving. 10 Healthiest Foods For A Tight Budget
Here are some of my favorite items that I personally use at home:
Favorite Kitchen Tools To Save Money and Cook Healthy Food at Home
Ninja Air FryerCheck Amazon |
Slow Cooker/Rice CookerCheck Amazon |
Vitamix Blender
Check Amazon |
Favorite Healthy Budget Cookbooks: On 10 Healthiest Foods For A Tight Budget
Budget Bytes: 100 Easy, Delicious Recipes Check Amazon
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Plant-Based On A Budget: Vegan Recipes Under $30 A Week (highly recommend!)
Check Amazon
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Alright! Let’s get started! Here are the best tips to help you save money on healthy foods at Home.
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9 Best Healthy Foods For A Tight Budget
1. Fruits
- Bananas
- Oranges
- Frozen Berries
- Apples
- Cantaloupe
- Kiwi
As one of the cheapest fruits around, bananas are generally sold for about $0.60 a pound, and they have a variety of health benefits.
Oranges are very healthy and cheap, typically sold for about $1 a pound.
Berries are nutrition superstars and reasonably priced when you purchase them frozen. A pound of frozen, mixed berries costs about $3.50.
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Apples are very healthy and generally cheap, averaging $1.60 a pound. Cantaloupe is a nutrient-dense and affordable fruit, typically costing around $0.50 a pound.
On average, kiwis cost only $2 a pound, and they have some powerful health benefits.
2. Fish, Meat and Eggs: Some of Healthiest Foods For A Tight Budget
- Canned Fish
- Pork
- Eggs
- Chicken Breast
Canned fish has many health benefits and is significantly cheaper than fresh seafood. In general, a 6-ounce (170-gram) can of tuna or salmon costs between $2–3.
Pork is quite cheap compared to other types of meat, generally costing $3–4 a pound, and it’s one of the best sources of dietary protein.
Eggs are one of the most nutritious foods on the planet, and they are very affordable at an average price of $2 a dozen.
At $3–4 a pound, chicken breast is an excellent healthy and protein-rich food to eat when you’re on a budget.
3. Dairy: Common Healthiest Foods For A Tight Budget
- Cottage Cheese
- Yogurt
- Milk
A 16-ounce container of cottage cheese typically costs less than $2, so it’s affordable and a very healthy food to include in your diet.
Yogurt is nutritious, budget friendly and found in most stores for $2–3 for a 32-ounce (1 kg) container.
Milk is very healthy and affordable, costing a little over $2 per gallon.
4. In Season Produce (Fruits and Vegetables)
The In season produce will be a lot cheaper since farmers are mass producing these foods. In season produce is also fresher, sweeter, and generally more nutritious.
Benefits of Eating Vegetables & Fruits:
- Zero cholesterol
- May lower blood pressure
- Low in sodium, fat, calories
- May reduce heart disease and stroke
- High in essential nutrients like vitamin C, potassium, fiber, folate
- May lower the risk of developing kidney stones and help to decrease bone loss
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The Most Affordable Vegetables & Fruits:
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Tips For Cooking With Vegetables & Fruits:
- Add in oat meals, smoothies, Protein Shakes
- Make banana ice cream (3 frozen bananas + fruit of your choice)
- Grill certain fruits like pineapples, apples
Months Where Fruit Is In-Season: Healthiest Foods For A Tight Budget
January:
Broccoli | Brussels sprouts | Cabbage | Kale | Lemons | Parsnips | Leeks | Oranges | Tangerines | Rutabagas (my fav!) |
Cauliflower | Grapefruit |
February:
Broccoli | Brussels sprouts | Cauliflower | Grapefruit | Kale | Cabbage | Leeks | Lemons | Oranges | Parsnips |
Rutabagas | Turnips |
March:
Artichokes, broccoli, Brussels sprouts, cauliflower, leeks, lettuce, mushrooms, parsnips, pineapples, radishes, rutabagas, and turnips.
April:
Artichokes, asparagus, broccoli, cauliflower, green beans, honeydew, leeks, lettuce, mushrooms, pineapples, radishes, and spring peas.
May:
Apricots, artichokes, asparagus, cherries, green beans, honeydew, lettuce, mangoes, okra, pineapples, radishes, spring peas, strawberries, swiss chard, and zucchini.
June:
Apricots, blueberries, cantaloupe, cherries, corn, kiwi, lettuce, mangoes, peaches, strawberries, swiss chard, watermelon, and zucchini.
July:
Apricots, blackberries, blueberries, cantaloupe, corn, cucumbers, green beans, kiwi, lettuce, mangoes, peaches, peppers, plums, raspberries, strawberries, summer squash, tomatoes, watermelon, and zucchini.
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August:
Apples, apricots, blueberries, corn, cucumbers, eggplant, figs, green beans, kiwi, lettuce, mangoes, peaches, peppers, plums, raspberries, strawberries, summer squash, swiss chard, tomatoes, watermelon, winter squash, and zucchini.
September:
Acorn squash, apples, beets, butternut squash, cantaloupe, cauliflower, eggplant, figs, grapes, green beans, lettuce, mangoes, mushrooms, peppers, persimmons, pomegranates, pumpkins, spinach, sweet potatoes, swiss chard, and tomatoes.
October:
Acorn squash, apples, beets, broccoli, Brussels sprouts, butternut squash, cabbage, cauliflower, cranberries, grapes, leeks, lettuce, mushrooms, parsnips, persimmons, pomegranates, pumpkins, rutabagas, spinach, sweet potatoes, swiss chard, turnips, and winter squash.
November:
Beets, broccoli, Brussels sprouts, cabbage, cauliflower, cranberries (surprised? LOL), leeks, mushrooms, oranges, parsnips, pears, persimmons, pomegranates, pumpkins, rutabagas, spinach, sweet potatoes, tangerines, turnips, and winter squash.
December:
Broccoli, Brussels sprouts, cabbage, cauliflower, grapefruit, kale, leeks, mushrooms, oranges, papayas, parsnips, pears, pomegranates, rutabagas, sweet potatoes, tangerines, and turnips.
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5. Whole Grains: One of Healthiest Foods For A Tight Budget
Whole grains are a satisfying, filling, and cheap way to eat healthy foods and stay on a budget.
Benefits Of Eating Whole Grains:
- Supports healthy digestion
- Reduces chronic inflammation and cancer
- Contains high amounts of nutrients and fiber
- Lowers risks of heart disease, stroke, obesity, type 2 diabetes
The Most Affordable Whole Grains Are:
- Rice
- Oats
- Bulgar
- Wheat
- Quinoa
- Wild rice
- Buckwheat
Tips To Cook With Whole Grains:
- opt for whole grain pasta and bread instead of white
- Look for cereals made with whole grains and low or no sugar added
- Add cooked wheat to soups
- Made a recipe out of this handy Whole Grain Recipe Book
- Replace 1/3 of flour for quick oats
- Make big batches of food when cooking whole grains (ex. cooking enough quinoa or rice for a few days)
6. Potatoes
Potatoes are often overlooked in the health and nutrition world when they are in fact one of the healthiest foods in the world.
They’re also in-season all year long.
Benefits of Eating Potatoes:
- low in sodium, fat-free
- numerous vitamins and minerals
- high in vitamin C and potassium
- a ton of fiber to keep you full and satisfied
- may help reduce constipation and inflammation
The Most Affordable Potatoes Are:
- potatoes are all affordable. sweet potatoes and
Tips For Eating Potatoes
- Use spiralizer to make fries (no oil necessary!)
- Make a potato salad recipe
- many other tips here
7. Beans: Common Healthiest Foods For A Tight Budget
Beans are cheap in the can, but even cheaper when they’re dry in a bag.
Dried beans are 1/2 cheaper than canned beans but take longer to prepare.
Benefits of Eating Beans:
- Helps keep full and satisfied
- Packed with fiber and protein
- High in potassium and other vitamins
- May reduce cancer and other diseases
The Most Affordable Beans Are:
- Soybeans
- Black beans
- Garbanzo beans
- Red kidney beans
- All beans are affordable and delicious ☺️
Tips for eating beans:
- Always buy No-Salt-added Canned Beans
- Prepare in tacos, soups, pasta
- Cook this bean recipe
8. Pasta
You can get 1 pound of veggie pasta for under $1.50, tomato sauce for under $3, and add mushrooms, spinach, and other vegetables to create a cheap meal that is both fillings and has a lot of nutrients.
Making pasta is one of my favorite meals to make because it takes less than 10 minutes to prepare, and only a handful of ingredients.
Benefits of Eating Pasta:
- Low in sodium and fat
- Keeps you fuller longer
- Simple and easy to make
- Whole grains have many health benefits
- Affordable (pasta is incredibly cheap and satisfying
The Most Affordable Pastas Are:
- Stick to whole grain pasta
- No need to buy gluten-free unless you have celiac disease or issues with gluten
- Red lentil and chickpea pasta is great, but can be expensive $$$
Tips To Cook With Pasta:
- Always measure noodles before cooking pasta
- Add vegetables like fresh tomatoes, spinach, and onions to pasta
- Always use whole grain pasta (or chickpea/red lentil pasta assortment)
- Cook lasagna with whole grain pasta
9. Nuts
The Nuts can be very cheap and packed with vital nutrients that our bodies need.
Benefits of Eating Nuts:
- Packed with “good fats”, such as monosaturated and polyunsaturated fats
- High omega-3 fatty acids
- High in fiber, vitamin E, and other nutrients
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The Most Affordable Nuts Are:
- Cashews
- Peanuts (technically a legume, but we are counting it as a nut here)
Tips For Eating Nuts:
- Create your own peanut butter at home with this recipe
- Do not buy peanut butter with high fructose corn syrup
- Buy nuts in bulk at health stores
- Add into smoothies, oatmeal, or eat as quick snack
- Do not buy or eat nuts that are covered in chocolate, salt, etc.
10. Bonus: Vegetable Stir Fry
Stir Fry is one of the easiest, quickest, and tastiest meals you can make at home if you’re on a budget.
If you’re in a time crunch, mix in frozen pre-cut vegetables.
My Favorite Vegetable Stir Fry recipes:
Dirty Dozen List (foods that you should try to buy organic)
- pears
- celery
- apples
- grapes
- spinach
- cherries
- peaches
- potatoes
- tomatoes
- strawberries
- hot peppers
- sweet bell peppers
Foods That You Don’t Necessarily Need To Buy Organic:
- kiwi
- onions
- papayas
- avocado
- cabbage
- eggplant
- mangoes
- grapefruit
- asparagus
- sweet corn
- honeydew
- cauliflower
- pineapples
- cantaloupe
- frozen peas
Here are some of my favorite items and services for eating healthy on a budget:
Favorite Healthy Budget Cookbooks
- Budget Bytes: 100 Easy, Delicious Recipes
- Plant-Based On A Budget: Vegan Recipes Under $30 A Week (highly recommend!)
Favorite kitchen tools to save money and cook healthy
- Ninja Air Fryer (I use this almost daily)
- Hamilton Elite Blender
- Slow Cooker/Rice Cooker
If you like this post? Pin it! What other foods are inexpensive and healthy? Comment below
The Bottom Line: 10 Healthiest Foods For A Tight Budget at Home
A healthy diet doesn’t have to be expensive.
There are plenty of affordable, nutrient-dense foods you can purchase without breaking the bank.
In fact, some healthy foods are cheaper than processed junk foods.
You don’t have to break the bank to eat well. In fact, there are many ways to eat nutrient-rich foods even on a very tight budget.
These include planning your meals, cooking at home, and making smart choices at the grocery store.
Also keep in mind that highly processed foods cost you twice.
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This is because eating lots of foods high in sodium or sugar could lead to various health conditions.
These come with costs for care or medication and may mean you’re not able to work as much as you did previously.
Even if eating nutrient-rich foods was more expensive — though it doesn’t have to be — it would still be worth it down the line. You really can’t put a price on your health.
When it comes to healthy snacking, there’s no reason to overspend. Stocking up on healthy, whole food favorites will keep you full and your wallet unharmed. There you have it, 10 Healthiest Foods For A Tight Budget
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