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High in Nutrition, Easy on Your Wallet.

By Tiffany Glenn, M.S., R.D.,L.D. Registered Dietitian


I hear it all the time, “I can’t afford to eat healthy”.  My answer?  “I don’t buy that excuse!”  Just compare the cost of the common junk food to some of these healthy foods below and you’ll see that it can fit in your budget.

  1. Whole grain pasta:  Quick and has the same calories as “white” pasta, but more fiber, protein and vitamins.
  2. Bananas:  Wow!  These are 44 cents a pound right now.  A medium bnana has about 100 calories, 3 grams of fiber (the same as a slice of wheat bread), as well as potassium and vitamin B-6.
  3. Brown rice:  More nutrients as the white variety for only about 3 cents more per ounce more.
  4. Frozen peas:  one cup has 6 grams fiber, 7 grams protein and more than ½ of a day’s worth of vitamin A – all for 100 calories.
  5. Almonds:  Nuts may have a reputation for being pricey, but that’s because people eat way more than the portion size!  One ounce is a proper portion, that’s about 22 almonds.
  6. Eggs:  Terrific source of high quality protein and very budget friendly.  They also contain omega 3 fats and vitamin B 12 for energy.
  7. Sweet potatoes:  A medium sweet potato has 40% of your daily vitamin C and 400% of your daily vitamin A.
  8. Canned beans:  Affordable, convenient, packed with nutrition and store in your pantry for a year!
  9. Cantaloupe:  When is season, these are very affordable, fat free and low in calories.  Contain 120% of daily vitamin C in one cup.
  10. Strawberries:  When bought in season can be a modest price.  Just ½ cup contains 149% of daily vitamin C.
  11. Tuna:  Good source of omega 3 fatty acids and protein.
  12. Whole grain tortillas:  One tortilla contains 8 grams protein and 7 grams fiber.
  13. Oatmeal:  Packed with fiber and whole grains.

Portions of this article were taken from www.northjersey.com/food_dining and www.mastersinhealthcare.com/blog.

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By Tiffany Glenn, M.S., R.D.,L.D. Registered Dietitian
Categories:  Kid's Health & Safety

About the Author

Tiffany Glenn, M.S., R.D.,L.D. Registered Dietitian

Tiffany Glenn, M.S., R.D.,L.D. Registered Dietitian

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