Friday, April 5, 2013

Healthy Foods for Under a Dollar.. Holla!

Forget that 99 cent bag of Chips. Choose feel-good foods that are great for the body and even better for your budget. Here's our list of 44 tasty, healthy(!) foods, all for under a buck per serving. *Prices may vary depending on location and store.


Black beans, $0.30 cents per ½ cup serving, about $1 per can
Ton of fiber and have a solid amount of calcium, fiber, potassium, and folic acid. Pro-tip: Buy the dry beans for an even better nutritious and money deal — boiling beans at home may preserve more of their cancer-fighting antioxidants. Cook up some black bean soup YUM!

Eggs, $0.19 per egg, about $2 per dozen
Good source of a quick and easy protein

Almonds, $0.60 for a 1oz serving (20-25 nuts), about $5 per 8oz bag
Rich in monounsaturated fat and fiber, these super-nuts could reduce the risk of diabetes and decrease body weight. (just do not over indulge they are high in calories)

Peanuts, $0.50 for a 1oz serving (25-30 nuts), about $4 per 8oz bag
These legumes are a healthy treat. When eating in moderation, peanuts supply a dose of healthy fats and can reduce the risk of heart disease.

 Garbanzo beans, $0.30 per ½ cup serving, about $1 per can
A lot fiber and you can make your own hummus.

 Lentils, $0.12 per ½ cup serving, about $1 per pound (dry, in bulk)
With more protein per pound than beef, lentils are a filling food rich with antioxidants.

 Oats, $0.13 per serving, about $1 per pound (in bulk)
Oats are high in fiber, low in fat, and may even help lower cholesterol

Pinto beans, $0.30 cents per ½ cup serving, about $1 per can
These beans are full of protein and fiber.

 Tofu, $0.50 cents per a 4 oz serving, about $2 per pound
High in protein and low in fat.

 Pumpkin seeds, $0.50 per 1oz serving, about $5 per pound
Filled with essential vitamins and minerals, along with protein and iron.

Chicken breasts, $0.75 per 4 oz serving, about $2.99 per pound
Good source of  protein.

 Canned salmon, $0.75 per serving, about $1.50 per can
 Omega-3-packed  protein power.

 Canned tuna, $0.75 cents, about $1.50 per can
Omega-3 packed protein

 Whey protein, $0.75 cents per scoop, about $40 per 3 lb container. I love Isopure Carb free! 210 calories to 50 grams of protein!


Grapes, $0.75 per 1 cup serving, about $1.50 per pound
These sweet little treats are high in antioxidants, which may help reduce cholesterol.

 Apples, about $0.50 to $0.75 per apple (depending on variety)
Vitamin C and cancer-fighting antioxidants.

 Bananas, $0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch
 Filled with fiber and potassium.

 Kiwi, about $0.40 per kiwi
Fun fact: Kiwi’s are actually berries and are filled with vitamin C and fiber.

Cantaloupe, $0.50 per ½ cup serving, about $3 per small melon

Watermelon, $0.30 per 1 cup serving, $5 per melon
Filled with vitamin C — a cancer-fighting antioxidant that helps strengthen immunity and promote bone health.

Pears, $0.85 each, about $1.75 per pound (depending on variety)
They’re also full o’ fiber and may help prevent strokes.

Oranges, $0.50 each, about $1 per pound (in family-sized pack)
Oranges aren't just about their vitamin C. This citrus fruit is also filled with fiber, folate, and potassium.


Sweet potatoes, $0.50 each, about $1 per pound

These have high levels of vitamin A, contains beta-carotene (which may help prevent cancer and protect us from the sun) and also helps keep that skin silky smooth.

Garlic, about $0.30 per bulb
It’s full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s.

Canned pumpkin, $0.75 per ½ cup serving, about $2.50 per 15oz can
Has powerful antioxidant properties

Canned tomatoes (Diced), $0.50 per ½ cup serving, about $1.80 per 14.8 oz can
To really get a bang for that buck, go the canned route. Canned tomatoes are perfect for homemade sauces and stews. Tomatoes also contain exceptional amounts of the antioxidant lycopene that remains in the flesh even after cooking and canning. Just keep on the lookout for cans with no sodium added.

Onions, $0.18 each, about $0.59 per pound
Onions have a hefty dose of antioxidants

Winter squash (acorn, butternut, etc.), $0.50 per ½ cup serving, about $1.50 a pound
Squash is filled with vitamins, fiber, and potassium.

 Kale, $0.50 per cup (raw, chopped), about $2 per bunch
Kale is the antioxidant king among all fruits and veggies, and contains vitamins A, C, and K, fiber, calcium, iron, and potassium  Plus... kale chips. YUM!

Broccoli, $0.50 per ½ cup serving, $2 per bunch
 Broccoli has remarkably high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease.

 Edamame, $0.50 per ½ cup serving, $3 per 10oz package (frozen)
Fiber and protein

Spinach, $0.50 per cup (raw), about $2 per bunch
They’re nutrient dense with vitamin A, K, and calcium.

 Carrots, $0.50 each, about $2 per pound
 Carrots are filled of vitamin A.

 Beets, $0.35 each, about $1 per pound
There are filled with betalains, which may help prevent cancer and other degenerative diseases. They are also packed with folate, fiber, and vitamins.


Wholegrain pasta, $0.37 cents per ½ cup serving, about $3 per box Move over, white stuff; the whole wheat version of pasta is full of fiber, antioxidants, and protein, and may help lower risk of heart disease

 Brown rice, $0.18 per ¼ cup serving, about $2 per pound
The whole-grain version is full o’ fiber.

 Popcorn, $0.30 per ½ cup serving, about $1 per pound for plain kernels

Quinoa, $0.60 per ¼ cup serving, about $4 per box It may be hard to pronounce (that’s keen-wah), but it’s filled with protein and fiber, this super food also contains nine essential amino acids our bodies can’t produce on their own.


Low-fat milk, $0.25 cents per cup, about $4 per gallon

Low-fat yogurt, about $1 per 6 oz cup

Low-fat cottage cheese, $0.88 per 1/2 cup serving, about $3.50 per 16 oz container

DRINKS (no sodas)

Water, free. (Well, kind of.)
Head to the nearest faucet — our bodies depend on it. Water keeps us hydrated, flushes out toxins in the body, and helps when trying to lose a few pesky pounds.

  Tea, $0.10 per tea bag, about $5 a box (varies based on type)
Has antioxidant powers to helping maintain a healthy weight.

Coffee, $0.40 per 16 oz cup (brewed), about $10 per pound
Contains antioxidants to help protect the heart, and is a great pre-workout fuel to help increase endurance.

Have a very fit day!

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