NUTRITIOUS TABLE

Linda Farr RD/LD  210-735-2402

Serving San Antonio and South Texas
with personalized nutrition counseling,
customized for health, nutrition and fitness needs.

Linda's Hot Topics 15 Healthy Foods for Less. Make Your Dollar Work Harder!

With the daily costs of living on the rise, finding low cost healthy foods can be more difficult than ever. One of the best ways to lower your grocery bill is to cut back on packaged and processed foods and substitute in more fresh and naturally healthy foods. Packaged and processed foods are typically more expensive because of labor, packaging materials and transportation expenses. They can be less nutritious because they contain more sugar, sodium and preservatives.

Many of the foods listed below are pretty common for a healthy eater, but it's a good reminder that despite the increased prices and poor economy, there are still plenty of healthy and inexpensive foods available.

1. Oatmeal: Rich in fiber and complex carbohydrates. Oatmeal has been shown to lower cholesterol and improve cardiovascular health.
2. Eggs: A great source of a low calorie, high quality protein, vitamins, and minerals including choline, folate, iron, zinc and carotenoids.
3. Beans: High in fiber and protein and can be used in a variety of ways. Use dried beans and soak them overnight, or used canned beans which costs slightly more.
4. Bananas: Rich in potassium and fiber. Travel friendly and delivers a burst of energy.
5. Nuts: Packed with monounsaturated fats (healthy fats), vitamin E, and protein. Several studies have shown that nut consumption lowers your risk of heart disease.
6. Low-Fat Milk: Rich in protein, vitamins A and D, potassium and niacin. One of the easiest ways to get bone-strengthening calcium as well.
7. Potatoes: Carbohydrate energy. Eat the skin as well for a good source of fiber, vitamin C and potassium. Choose sweet potatoes or yams for an added serving of beta carotene.
8. Yogurt: Provides bone building calcium and protein. Probiotics in some yogurt may aid the health of your intestinal tract.
9. Apples: These portion control snacks are available all year round and are a good source of dietary fiber and antioxidants.
10. Broccoli: An inexpensive vegetable that provides nutrients such as calcium, vitamins A and C, potassium, folate, and fiber. May be used in a variety of ways.
11. Kale: This dark green, leafy vegetable is full of fiber, vitamin C, carotenoids and calcium. Try it in soup or on sandwiches.
12. Whole grain pasta: A better choice than enriched white pasta. It has the same amount of calories as regular pasta but gives a nutritional boost with the added fiber, protein and B vitamins.
13. Sardines: This fish doesn't accumulate mercury because it is small and low on the food chain, yet packs tons of nutrition including omega 3s, calcium, protein, iron, magnesium, zinc, and B vitamins.
14. Spinach: One of the best green leafy vegetables found year round. Rich in vitamins C, A, and K, folate and trace minerals such as magnesium and iron.
15. Water: Replacing soft drinks and high calorie, sugary drinks with tap water is one of the best things you can do for your health. Drinking plenty of tap water cuts down on hunger, hydrates your body and saves the plastics from going into the landfill.

Article written March 2009