10 cheap and healthy foods

1. Beans

Whether you buy them canned or dried, all three dietitians say beans are an excellent, low-cost pantry staple — they’re filling and loaded with protein and minerals, like iron and zinc. 

2. Whole grains

Whole grains, including quinoa, brown rice, wheat berries and farro, are economical pantry mainstays that are simple to cook and create a meal around, say English and Allonen.

3. Oats

It’s unanimous: All three experts say oats are a super affordable source of protein, minerals and belly-filling fiber.

Because they're frozen at full ripeness, English argues frozen fruits and vegetables are just as nutritious as fresh.

4. Frozen fruits

5. Eggs

Dietitians say eggs are considered a perfect protein because they contain essential amino acids and choline, which is great for brain health. 

6. Potatoes

Amidor praises potatoes. She claims one medium potato with the skin on delivers 30% of the daily necessary vitamin C, carbs, fibre, vitamin B6, and potassium.

7. Canned tomatoes

Whether you like them crushed, diced or whole, canned tomatoes are a cheap nutritional addition to your shopping list.

8. Nuts

Nuts are an affordable, bulk bin staple that fill you up with healthy fats, protein, and minerals. 

9. Rotisserie chicken

Amidor says a tiny store rotisserie chicken costs $4 to $6. Chicken has protein, B vitamins, and iron. She recommends peeling before eating to reduce saturated fat.

10. Herbs and spices

It doesn't cost much to stock up on a few spices to alter up taste profiles and take benefit of herbs like rosemary and oregano's antioxidant, antibacterial, and anti-inflammatory effects.

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