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Feb 252016
 February 25, 2016  Posted by  Features, Food, Hot Deals, Recipes
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It’s a common misconception that eating healthy is expensive. That’s not true. Sure, you can spend a lot on healthy food, but it’s not necessary. I recently attended the annual meeting of the Academy of Nutrition and Dietetics, a conference at which thousands of registered dietitians from througout the country to learn about new nutrition research. It also includes an exhibit hall full of food companies anxious to hawk their wares.

My mission: Seek out foods that could be part of a delicious, nutritious and affordable eating plan. Here are seven products that can be part of a well-balanced diet and not cost a fortune, plus one bonus piece of advice on how to save money on groceries.

  • Canned peaches. Almost any canned fruits and veggies are inexpensive and healthy. Canned produce is often looked down upon as not as “good” as fresh. But, typically these foods are canned immediately after picking and therefore are preserved at their peak of both freshness and nutrition. Compare that to say a fresh peach picked in Georgia, stored for a day, loaded into a refrigerated truck, driven across country for three days and displayed at your grocery store for a day before making its way into your house, where it still may wait a day or two before being eaten. There’s nothing wrong with fresh produce. It’s fantastic. But, it can be expensive, especially out of season. To avoid excess added sugar, choose fruit canned in water or juice vs. syrup. Check out these delicious recipes from the California Cling Peach Board.
  • Corn oil. For years, we’ve heard about the benefits of olive oil. Its type of fat is actually good for our hearts. The more affordable canola oil has always been a close second. So, I have to admit that I was surprised to learn that new research showed using corn oil vs. olive oil resulted in a 7% greater reduction in LDL (or bad) cholesterol and about a 6% greater reduction in total cholesterol. This is not only exciting information for health-conscious consumers, but for budget-conscious ones, too. Corn oil usually costs about 13 or 14 cents per ounce, compared to 31 cents to 59 cents per ounce for olive oil. You can use corn oil in any recipe calling for canola, vegetable or olive oil, but if you’re looking to try something new, check out these recipes from Mazola.
  • Pasta. When it comes to meal-building, you won’t find an ingredient much cheaper than pasta. When it’s on sale for $1 or less per box, I stock up. Not only do I score a good deal, but I’m filling my pantry with quick, easy and affordable meal staples. A one-pound box of pasta can feed four to eight people. Pasta is a great source of healthy carbohydrates that can provide essential nutrients and energy. To boost the health quotient even more, choose whole grain pasta. It’s not quite as cheap as regular, but still a great deal. If your family isn’t too keen on the difference in texture, try cooking it a little longer or mixing half and half with regular pasta. The Wheat Foods Council has delicious recipes for pasta and a variety of other wheat-based foods.
  • Peanuts. Nuts are a fantastic source of protein, healthy fats, vitamins and minerals, and peanuts are the most inexpensive of all the nuts. Peanuts can be mixed into oatmeal for breakfast, snacked on during the day, sprinkled on a salad, made into a flavorful thai peanut sauce for a yummy dinner, and so much more. But because they contain fat, peanuts can turn rancid over time. If you like to stock up, consider storing some in the freezer. If you need help thinking beyond peanut butter and jelly, the Peanut Institute will soon have a brand new recipe section on its website.
  • Eggs. Right up there with pasta in affordability, eggs are a very inexpensive way to get protein into your meals. Where I live, a dozen large eggs runs about $1.20 to $1.80. If you allow for two eggs per person, that’s about six meals per dozen. The American Egg Board is a fantastic resource for all kinds of delicious recipes for breakfasts, lunches, dinners, desserts and more using the Incredible Edible Egg.
  • Canned tomatoes. Much like canned fruits and other veggies, canned tomatoes are wonderfully affordable. I can often find a big 28-ounce can of crushed tomatoes for less than $1, using it for two batches of pizza sauce. But canned tomatoes, whether crushed, diced, pureed, stewed or sauced, make a great base for countless meals. Plus, certain nutrients found in tomatoes are much more available to your body from canned than fresh tomatoes. The Tomato Wellness Council has tons of ideas for what you can do with the various kinds of canned tomatoes.
  • Frozen veggies. Frozen vegetables are sent into the deep freeze as soon as possible after harvest. That means they maintain their nutrient content and freshness. You can typically find a pound of frozen veggies for a dollar or less. That’s especially beneficial when certain vegetables are out of season. They’re nice to have in the freezer to throw together a healthy, balanced, and quick meal. Choose those that are frozen without sauces to avoid extra calories, salt and fat. Frozen vegetables can simply be heated up and served as a side dish but they can also be stirred into casseroles, soups, stews and more.
  • Aldi. Granted, this isn’t a food, but if you’re lucky enough to have an Aldi store nearby, you can really put dent in your grocery spending. Most of the products are the store brand, but they’re of good quality and they’re cheap. Here are a few I have recently found: chocolate chips for $1.49, ground cinnamon for 99 cent, brownie mix for $1.29, Hershey’s Kisses for $2.85, tortilla chips for $1.19, Greek yogurt for 75 cents. Now sure, with coupon cutting and trolling the sales, you might be able to find items at similar prices at other stores, but these are everyday prices. No clipping, no waiting for sales, just buy what you want when you want it. If you don’t have an Aldi near you, check out its locations; you may find there’s one not too far away.

A healthy diet is made up of a variety of fruits, veggies, whole grains, lean proteins and healthy fats. Fortunately, you can find all of them at an affordable price. There’s no need to spend a fortune to eat healthy.

Heidi McIndoo

is a registered dietitian, freelance writer, author, and bargain hunter. She loves saving money and finding great deals, and can’t help but share the wealth when she does. She also loves all things food: baking, cooking, buying, eating, and more. She’s written about nutrition and healthy eating for Parents, Woman’s Day, All You, Prevention, and more. She enjoys teaching people how to eat both nutritiously and deliciously. And, in her two latest books she does just that — When to Eat What and The Complete Idiot’s Guide to 200-300-400 Calorie Meals. She lives with her family in the Metro Boston area.

  8 Responses to “How to eat healthy on a budget”

  1. hi..enjoy your articles ..keep it up!

  2. I especially agree with you about Aldi’s. I am shopping for more and more there. My doctor wants me to eat as gluten free as possible and they have a “G-Free” selection that is less costly than other stores. Gluten free products are not always as tasty as non-Gluten free, but my stomach is a whole lot happier. Aldi’s does not carry as much as larger grocery stores, but I go there first and what I cannot find there, I find elsewhere. I found that it’s good stock up on their “special buys” as they are not necessarily there again after the first week or two. (They may testing the response because some things that started out as special buys are now standard. You also have to pay for bags for the groceries and pack it yourself, but I prefer reusable cloth bags anyway and I like to pack my own groceries. I believe that they are only located in states east of the Mississippi (so far), but that may change as time goes on. I hope they expand their choices, but you can get most of the basics at a good price and of good quality. I’m moving to another state in a few months and when I checked out local shops, I found two Aldi’s locations that are very convenient. YAY!

  3. You’re leaving out the most important information about your list.
    1. Canned food if it’s not organic use BPA to seal their cans.
    2. Corn Oil is probably GMO and highly processed. The majority of corn in this country is GMO. If it’s not organic it probably won’t be good for you.
    3. Even though peanuts are nutritious, they are the least nutritious of all nuts, considering the fat, it’s better to do other nuts.
    4. Canned fruits and veggies, look at the BPA and look at the sodium. Most canned tomatoes will have a high sodium content.

  4. Heidi,
    My gastroenterologist gave me a list of foods I need to eat to prevent my diverticulosis from becoming diverticulitis. What you just wrote is 99% forbidden by my gastroenterologist. He said…NO oil except olive. He said NO food item which contains fructose. He said NO grains from any source. No tomoto’s. No gas producing food item…so Heidi, be so kind and get back to me and spell out just zakly what I can have and still not spend more that 2 bux a day, which is what I get by on.

  5. Hello, Thank you for responding. The above article is meant for the general, healthy population. For specific medical conditions your best bet would be to contact a registered dietitian. You can find one near you at Good luck

  6. “Greek yogurt for 75 cents.” I’m pretty sure you are meaning the single serving size here. If you really want to see savings on yogurt buy the larger and mix in whatever berry is on sale. The fruit in single serving yogurt isn’t enough to count as a fruit serving anyway, so this gives you more nutrition for less.

  7. Not sure how you add canned ANYTHING to your list – Most canned fruits veggies etc contain wayyyyy more sugar – sodium or BOTH than the natural or frozen counterparts – And even wheat pasta is not that great – If someone where to take the above mentioned list it would not provide very many healthy meals. Aldi though I agree on. I try to buy in season and fresh as possible. But even w stores like Aldi – eating healthy is just not ever going to be a cheap option – cheaper than heart surgery – but most people who truly can not afford healthy and fresh dont have the option or luxury of thinking that far ahead.

  8. Thank you for commenting. Yes, some canned fruits and vegetables have added sugar and/or salt, however, most stores sell fruit canned in juice and no-salt-added vegetables. Both of those are terrific, affordable options, especially if the alternative is not being able to buy fruits or vegetables at all. Next time you head to the store, check out those items, I’m sure you’ll be able to find the healthier versions.

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