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Monday, May 27, 2024

Here Are Ten Healthy Eats When You’re On A Budget

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Running out of money or being broke should never be an excuse to eating unhealthy food items. You can still maintain good health by establishing a diet plan that includes nutritious, but inexpensive food items.

When you’re broke, it becomes more important that you take good care of your health. Apart from eating healthy, regular exercise will play a crucial role in keeping your at your peak even when you’re suffering through financial struggles.

Here are top ten food items for those with budget constraints:


  1. Bananas

Bananas are in abundance all year round. Due to its high production, the price of bananas is very affordable wherever you go.

Important functions of bananas are:

  • Rich in potassium, an electrolyte responsible for keeping water balance in check and regulates blood pressure
  • Important mineral that promotes strength, normal functioning of the nerves, healthy digestive processes, and proper functioning of the kidneys
  • Increased intake of potassium is related to reduced cases of stroke
  • Excellent source of Vitamins A, C, and E


  1. Canned Tuna

People who consider themselves broke can resort to the consumption of canned tuna to ensure that they get all the nutrients they need to function properly. Eating canned tuna is cheap, but features many nutrients and is quite delicious too.

Important benefits that you can derive from canned tuna are:

  • Rich source of Omega-3 fatty acids. It is responsible for keeping the heart healthy
  • Supports brain health and proper growth and development
  • Canned tuna contains niacin- a nutrient that prevents the production of bad cholesterol and prevents the accumulation of plaque along arterial walls
  • Excellent source of healthy, lean protein that is considered crucial for cell growth, optimal functioning of the immune system, and maintain strong tissue and muscle integrity
  • Rich in potassium, magnesium, iron, and selenium
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  1. Spinach

Prepackaged peanuts cost less than $2. This dark leafy green vegetable is not only inexpensive but highly nutritious too.

Healthy benefits of eating spinach:

  • Rich in vitamins and minerals including Vitamins A & K, potassium, and calcium
  • High Vitamin K concentration ensures stronger bones.
  • High levels if Vitamin A on the other hand guarantee healthy skin, nails, and hair
  • High fiber and water content guarantees fully-functioning digestive system
  • Contains nitric oxide which facilitates the relaxation of blood vessels, resulting in lower blood pressure levels
  • Contains zeaxanthin and lutein that prevents the spread and production of more free radicals; compounds that speed up aging


  1. Eggs

Eggs are most assuredly one of the most nutritious food items. With this in mind, it is important to include them as part of your daily diet if you’re broke.

The health benefits of eggs are as follows:

  • Contains up to nine essential amino acids, phosphorus, iron, and selenium
  • Vitamins include A, B12, B2, and B5
  • Excellent source of choline, a nutrient that plays a key role in metabolism and is integral in the formation of cell structure
  • Contain carotenoids, zeaxanthin, and lutein- all of which re essential to prevent eye conditions


  1. Oats

Oats are excellent breakfast items as they are filled with nutrients and won’t break the bank.

Nutritional value and health advantages of oats:

  • High in fiber and low in fat, you can sure get rid of bad cholesterol simply by eating oats
  • Regular consumption of oatmeal can mean lowered risk of blood pressure and lower incidence of type 2 diabetes mellitus
  • Oats contain beta-glucan compounds that slow the rate of absorption of carbohydrate by the body.
  • You feel fuller with consumption of oatmeal, thus it is effective in controlling appetite and increases sense of satiety as well
  • It is enriched with manganese, magnesium, thiamin, and phosphorus
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  1. Greek Yogurt

A small tub of yogurt will only costs you $2 at most. It is a cheap but nutritious food for those a budget. It contains a variety of nutrients that support good health.

The health benefits derived from yogurt:

  • It is saturated with more proteins than normal yogurt. It is also an excellent souce of calcium and Vitamin D
  • It supports the growth of good bacteria, thus fostering gut health
  • Regular consumption can eradicate chronic inflammation as it enhances the body’s immune responses
  • Regulates appetite
  • People who have higher doses of probiotics experience enhanced cognitive responsiveness
  • Greek yogurt reduces the risk of developing type 2 diabetes


  1. Apples

For less than a dollar, you get a big load of vitamins and minerals from one piece of apple.

One piece of apple contains the following nutrients:

  • Apples are saturated with antioxidants, dietary fibers, and flavonoids
  • As apples have low sugar content with high soluble fiber count, it can be used to quickly normalize blood sugar levels
  • According to studies, eating 2 apples a day can reduce your risk of developing diabetes, cancer, and asthma attacks
  • Based on numerous studies, eating apples can help in decreasing one’s risk of developing a chronic, debilitating disease.
  • The antioxidant content also assists in reducing lipid and DNA oxidative processes.


  1. Sweet Potatoes

You can get a pound of sweet potatoes for less than 2 dollars. They are excellent sources of health carbohydrates. Other benefits of eating sweet potatoes are as follows:

  • A small piece of sweet potato contains high amounts of Vitamins A and C. These root crops are also loaded with iron, calcium, and potassium.
  • It contains antioxidants that help in protecting the skin and other organ systems from free radicals.
  • The high carotenoid content of sweet potatoes also mean that eating them will be beneficial to vision and long-term protection from sun damage
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  1. Brown Rice

To keep you full and nourished with healthy form of carbohydrates, we highly recommend for you to buy brown rice instead of plain one. It will only cost you at least $2 per pound.

  • Its high fiber content is good for gut health and will make you feel fuller too
  • Boasts blood glucose-lowering effects among people suffering from diabetes
  • Contains high levels of phytic acid, polyphenols, and dietary fibers
  • Lowers your risk of diabetes mellitus type 2


  1. Beans

Remind yourself to buy those cans of beans the next time you visit the grocery. It will only cost you up to $2.50 to serve your family with something nutritious and filling too!

Half a cup of beans can deliver as much protein as an ounce of meat sans saturated fat.

  • Packed with iron, folate, magnesium, and potassium
  • The high fiber content ensures that you feel full longer, thus you can reduce your intake for the rest of the day
  • Contains zero fat and zero cholesterol as plant-based protein sources can significantly reduce cholesterol and triglyceride levels

Good source of micronutrients that can have a host of health benefits

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