Healthy Eating For Less Than A Buck

20. Popcorn, $0.30 per ½ cup serving, about $1 per pound for plain kernels  Snack attack? Pick a low-calorie snack that’s also a good source of fiber.Pop kernels in the kitchen and add spices. Movie theater popcorn ain’t got nothin’ on this!

21. Quinoa, $0.60 per ¼ cup serving, about $4 per box It may be hard to pronounce (that’s keen-wah), but it’s easy to prepare and packs a nutritious punch. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own.

Fruit

24. Bananas, $0.20 to $0.50 per banana, about $0.60 per pound or $2 per bunch It’s time to go bananas for… bananas. Filled with fiber and potassium, these 100-calorie “snack-packs” may even help with that hangover. Enjoy sliced with peanut butter, or impress friends with banana ice cream! 

25. Kiwi, about $0.40 per kiwi Fun fact: Kiwi’s are actually berries and are filled with vitamin C and fiber. Slice it up in that next fruit salad or enjoy straight up with a spoon.

26. Cantaloupe, $0.50 per ½ cup serving, about $3 per small melon C is for cantaloupe and vitamin C.Filled with antioxidants, cantaloupe is cheap and makes a perfect spring or summer treat! Feeling creative? Freeze chunks of this sweet fruit for an extra-special warm weather snack.

27. Watermelon, $0.30 per 1 cup serving, $5 per melon This feisty superfood may have Viagra-like effects, but it’s also guaranteed to be filled with vitamin C — a cancer-fighting antioxidant that helps strengthen immunity and promote bone health. Slice ‘em up and enjoy (or make a watermelon daquiri).

28. Pears, $0.85 each, about $1.75 per pound (depending on variety) It’s not just an apple a day that may keep the doc away; white fleshy pears may help prevent strokes. They’re also full o’ fiber. Keep things mixed up and try the Barlett, Bosc, and Anjou varieties.

29. 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. Skip the glass and go with the whole fruit to surpass the excess sugar and get a healthy dose of antioxidants.

Veggies

30. Garlic, about $0.30 per bulb It doesn’t only put a stink to our breath. Garlic has some smarty-pants benefits, helping enhance memory. It’s also full of antioxidants to promote heart health and reduce the risk of cancer and Alzheimer’s. Add to a pan of veggies or tomato sauce to spice up the flavor, or roast it in the oven for a sweeter flavor.

31. Canned pumpkin, $0.75 per ½ cup serving, about $2.50 per 15oz can No need to go pickin’ to reap the benefits of the pumpkin patch. A pumpkin’s orange color is thanks to carotenoids, a plant pigment with powerful antioxidant properties. Head to the kitchen and whip up some pumpkin pasta sauce or even pumpkin hummus.

32. 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.

33. Onions, $0.18 each, about $0.59 per pound Quit crying — onions pack a surprising nutritious punch, including a hefty dose of antioxidants [19]. Sautée and add to an omelet, or stack on a sandwich for extra flavor.

34. Sweet potatoes, $0.50 each, about $1 per pound The white ones may be a danger food, but this time around, the sweet stuff is the way to go. It tips the scale with its 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.

35. Winter squash (acorn, butternut, etc.), $0.50 per ½ cup serving, about $1.50 a pound Squash isn’t only an awesome racquet sport. It’s also a versatile veggie filled with vitamins, fiber, and potassium. Skip the bowl and roast a squash and fill with other hearty goodness!

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

37. Broccoli, $0.50 per ½ cup serving, $2 per bunch Need another reason to go green? Broccoli has remarkably high levels of folate and vitamin C, which may help reduce the risk of certain cancers and heart disease.

38. Beets, $0.35 each, about $1 per pound These purple gems are filled with betalains, which may help prevent cancer and other degenerative diseases. They are also packed with folate, fiber, and vitamins galore, making them one of the best health bargains around. Chop ‘em, roast ‘em, or add to a berry smoothie!

39. Spinach, $0.50 per cup (raw), about $2 per bunch These unassuming greens are unbeleafable.They’re nutrient dense with vitamin A, K, and calcium. Try sautéing them with mushrooms or subbing for iceberg in the next lunchtime salad. 

40. Carrots, $0.50 each, about $2 per pound Those rabbits are on to something. Carrots provide a nutritious crunch with their fill of vitamin A. They’re perfect for dipping into hummus, or taste great roasted with other root veggies and a drizzle of olive oil. 

41. Edamame, $0.50 per ½ cup serving, $3 per 10oz package (frozen) This star legume is filled with fiber and protein and makes a great afternoon snack. Skip the chips and enjoy with a touch of salt for a quick, nutritious treat.

Drinks

42. Coffee, $0.40 per 16 oz cup (brewed), about $10 per pound Not only is it amazing for you, but brewing coffee at home can save some real dolla dolla bills. This morning pick-me-up also contains antioxidants to help protect the heart, and is a great pre-workout fuel to help increase endurance. Not thirsty? This kitchen staple doubles as the key ingredient for variety of other household chores, too!

43. Tea, $0.10 per tea bag, about $5 a box (varies based on type) The varying health benefits of tea are a-plenty, ranging from their antioxidant powers to helping maintain a healthy weight. Skip the sugary stuff and try brewing iced tea at home, and opt for green if looking to maximize antioxidant intake.

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

44 Healthy Foods For Less Than A $1 - Page 2  was originally published on blackdoctor.org