There is a misconception that healthy foods are expensive. It really need not be. There are some products out there that cost a pretty penny, but you don’t need to invest in them unless you need/want some extra support. Here’s my tips on healthy foods on a budget. First, you do not have to spend a lot on fruits and vegetables if you pick out local, and right now I personally cannot always buy organic so I cut myself some slack. If you do have some concerns, the Environmental Working Group comes up with a list of produce which are the worst offenders in pesticide use right up to the cleanest. The top of the list are the “dirtiest” while bottom of the list are the cleanest and the good news is, numbers 30-51 are the more affordable produce locally. How awesome is that?
When it comes to grains, introduce whole grains in your diet, this means switching out white rice for brown rice. Brown rice really only costs a little bit more, you end up eating less because it’s so much more filling and won’t mess with your blood sugar the way white rice does, avoiding all sorts of health problems in the future. We have gluten free noodle options here, namely rice noodles, and look for brown rice noodles if you can. Again, these are not that much more expensive. Gluten-free bread would unfortunately be more difficult to find and also is unlikely to be whole grain, so if you do come across it, take it in moderation.
Here below are some really good-for-you fruits, vegetables and protein that are wallet-friendly and are easy to incorporate into your daily diet. These are foods that I include in my diet on a daily basis, and eating this way makes me feel great. Slowly introduce them into your diet if you haven’t already, along with your favourite fruits, vegetables and lean meats, and you’re on your way to better eating and better health. I’ve also included a simple guide on their health benefits and how I cook them after the photo.
Note 1: Salmon may not necessarily be cheap if you buy from the supermarket, but it’s usually one of the cheaper sushi/sashimi/teriyaki cuts at Japanese restaurants here so it’s my go-to fish when I eat out.
Note 2: Dark chocolate is meant to be a treat, and the darker the better.
Note 3: Seaweed comes in many forms, dried (as pictured), but also the wakame, arame and kombu varieties. All are good for you, but aim for organic for this product where possible.