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Stephanie Nelson - CouponMom

Cut Your Grocery Bill In Half! with Stephanie Nelson, The Coupon Mom

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Best Healthy Foods to Eat on a Budget

Eating healthy doesn’t have to break the bank! Here are some nutritious foods that I eat regulary that are also affordable. Watch for sales on non-perishable items and stock up, since many of these items have a long shelf life. Find the best sales every week on CouponMom.com’s weekly deals lists for your stores:

  1. Oats: Oats are a great source of fiber, protein, and complex carbohydrates. They can be used in a variety of ways, such as oatmeal, granola, or baked goods.
  2. Brown rice: Brown rice is a great source of fiber and complex carbohydrates, as well as B vitamins and minerals such as magnesium and selenium. It can be used as a base for a variety of meals.
  3. Eggs: Eggs are a great source of protein, healthy fats, and a range of vitamins and minerals. Even though they have gone up in price, they are still a relatively inexpensive main course ingredient can be used in a variety of dishes, such as omelets, scrambles, or frittatas.
  4. Canned beans: Canned beans, such as black beans, chickpeas, and kidney beans, are a great source of plant-based protein, fiber, and minerals such as iron and potassium. They can be used in a variety of meals, such as soups, stews, salads, or burritos. An even less expensive option is to use dried beans. You can soak a bag of beans overnight, and if you’d like, freeze smaller quantities of soaked beans to use in future meals without having to allow soaking time. Try one of these $5 dinners that start with a can of beans.
  5. Frozen vegetables: Frozen vegetables are often more affordable than fresh vegetables, but still retain their nutrients and can be used in a variety of meals, such as stir-fries, soups, or roasted vegetables.
  6. Bananas: Bananas are a great source of potassium, fiber, and vitamins C and B6. They’re also very affordable and can be used as a snack or in recipes such as smoothies, banana bread, or pancakes. The average banana costs 25¢ each, as compared to the average orange at $1, or the average apple at $1 to $2 each.
  7. Canned tuna: Canned tuna is a great source of protein, omega-3 fatty acids, and several vitamins and minerals. It can be used in a variety of dishes, such as salads, sandwiches, or casseroles. Watch for sales and stock up, since canned and pouch tuna has a very long shelf life. Be imaginative and try one of these popular recipes for canned tuna.
  8. Sweet potatoes: Sweet potatoes are a great source of fiber, vitamins A and C, and several minerals. You can use them in a variety of meals, such as roasted sweet potatoes, sweet potato fries, or mashed sweet potatoes.
  9. Greek yogurt: Greek yogurt is a great source of protein, calcium, and probiotics. It’s also relatively affordable and can be used as a snack or in recipes such as smoothies, dips, or dressings.
  10. Peanut butter: Peanut butter is a great source of healthy fats, protein, and several vitamins and minerals. It’s inexpensive, and has a very long shelf life so stock up on multiple jars when your store has a good sale. It can be used as a spread or in recipes such as smoothies, sauces, or energy balls.

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