This also opens the door to food creativity:. Use Versatile Staples Canned tomatoes, black beans and canned corn are toppings for this pizza. These ingredients can also be used in dishes like soup, meatloaf and quesadillas. Stretch Ingredients Eating meat every night could strain a food budget, but stretching more expensive proteins across many meals make food dollars go further.

Adding two cooked chopped chicken breasts to this pizza, then saving the remaining package for later, is what stretching ingredients is all about.

Paired with the black beans, it gives this pizza a protein punch. Flavor it Up A little bit of a flavor-packed ingredient goes a long way. On this pizza, ½ cup of barbeque sauce is used for both sauce and to add flavor. This leaves more in the bottle for later which can be added to salad dressing, chili or dip.

Give lima beans a try. Not loving navy beans? Add black beans to your soup or chili instead. Beans should become a staple ingredient in your pantry. According to WebMD , their concentration of natural chemicals called phytonutrients makes them a powerhouse, even potentially lowering your risk for some cancers like breast and prostate cancer.

Beans can also lower bad cholesterol and improve digestion. While most beans offer tons of nutrients, Healthline states that chickpeas, lentils, peas, and kidney beans are among the most nutritious.

Dry and canned beans are both some of the cheapest items you'll find at the supermarket. However, dry beans take the cake in affordability, according to The Bean Institute. Dry beans are also lower in sodium than their canned relatives, making them even healthier for a regular diet.

Chicken breast is a low-calorie, low-fat food that's also high in protein. One three-ounce serving of chicken breast provides just 2. The Recommended Daily Allowance RDA for protein is 0. Just one serving of chicken breast offers could provide half or more of the RDA for some people.

Verywell Fit also notes that chicken breast has no carbs and is an excellent source of must-have nutrients, like vitamin B6 and selenium.

Look for chicken breast sold in bulk packages to keep the per-pound cost down. If you have a stringent budget, you can also opt for dark meat chicken legs and thighs. According to Insider , dark meat chicken does have more saturated fat than chicken breast, but it also contains more unsaturated fat, which is one of the good-for-your-heart kind.

No matter what kind of chicken you choose, be sure to leave the skin off to avoid the excess fat it contributes via Healthline.

Each can packs in close to 32 grams of protein, according to USDA's FoodCentral database , making it an affordable way to add protein to your diet.

Registered dietitian nutritionist Jen Bruning explains via The Healthy that some tuna like albacore also contain high levels of omega-3 fatty acids, and many forms of tuna are generally good sources of selenium.

Additionally, tuna provides more protein per serving than salmon. Doctor of orthopedic medicine Ryan M. Greene warns that canned tuna in oil usually contains more sodium and calories than water-packed tuna, so the latter may be best for a healthy diet.

Also, watch how much tuna you consume, especially if you're pregnant or planning a pregnancy, because mercury content is a concern via Martha Stewart. Registered dietitian nutritionist Jennifer Fiske also suggests via The Healthy to look for BPA-free tuna cans or, preferably, glass jars to up the health factor.

Sweet potatoes usually cost a bit more than white potatoes, but the difference probably won't upset your bank account too much. There are several reasons why sweet potatoes are typically recommended as a starch in healthy recipes over white potatoes.

Some of these reasons include their carotenoid content, which carries important antioxidants into the body, rich nutrient content, and their power to lower inflammation. Sweet potatoes also have about four times the amount of vitamin A that you need daily, which supports eye health, kidney function, and the reproductive system, to name a few perks per WebMD.

According to Verywell Health , sweet potatoes can even be important for people with diabetes to include in their diets. Although sweet potatoes do contain a lot of carbs, they're low on the glycemic index that measures the impact of food on glucose levels.

However, Healthline explains that the glycemic index value of sweet potatoes depends on how you cook them. Boiled sweet potatoes generally have a lower value than fried, baked, or roasted sweet potatoes.

Furthermore, the longer you boil them, the better the chances of lowering their glycemic index. Peanut butter can vary in price significantly from brand to brand and type to type. But with so much variety on the supermarket shelves, it's not tough to find a good-for-you jar of peanut butter that won't dent your wallet.

Peanut butter has lots of healthy perks, including fueling your body with pro-digestive fiber that keeps you feeling full and therefore, better managing the weight on the scale.

The unsaturated fat in peanut butter can also be beneficial for people watching their cholesterol, while the spread's vitamins can result in healthy skin and nails per Denver Health Medical Plan.

Still, some peanut butter brands add a lot of sugar and unnecessary ingredients to their jars, making them more of a dessert than a good-choice snack. Food and Nutrition suggests finding a peanut butter jar with peanuts listed as the first ingredient, no added sugars, and a limited number of ingredients.

Over the years, eggs have gotten somewhat of a bad rap due to their high cholesterol content, with just one egg providing the majority of the recommended daily intake of dietary cholesterol.

However, more recent research has shown that getting cholesterol from food isn't as bad as eating a diet high in saturated fats. In other words, eggs aren't really the bad guys per The Healthy.

In fact, eggs — which you can usually buy by the dozen for less than a morning cup of coffee — are good for you in many ways, like increasing the good cholesterol in your body, fueling you with muscle-building protein, and feeding your body antioxidants known to fight age-related eye conditions.

They're also an excellent source of choline, a nutrient that supports the immune system and brain health per Insider. According to a scientific review in Nutrients, the egg yolk contains most of the essential vitamin content in eggs, including vitamins A, D, B6, and B However, reviewed data also revealed that egg whites could have tumor-inhibitory and antimicrobial properties and contain a notable amount of nutrients themselves.

When it's in season during warmer months, watermelon is a super budget-friendly fruit to add to your grocery list. More importantly, it's one of the healthiest fruits you can eat. Plus, one whole cup of watermelon has just 46 calories, making it a no-guilt food for people watching their calorie counts.

This super fruit also has several other benefits for your body, including providing a good amount of vitamins A and C, registered dietitian Cynthia Sass writes for Health. Sass adds that watermelon's prebiotic content assists digestion, and its antioxidant content can boost the skin and protect against disease.

One study even found that watermelon could aid in weight loss. Study participants who ate two cups of watermelon daily for four weeks lowered their body mass index, body weight, and blood pressure. Need a satisfying snack that staves off hunger through the day but doesn't put a big hole in your wallet?

Try Greek yogurt. This type of yogurt is thicker than regular yogurt, which some people find more appealing. But it has other benefits as well, like having about twice the amount of protein, less sodium, and fewer carbohydrates than regular yogurt.

Plus, just one serving of Greek yogurt has about the same amount of protein as a serving of most lean meats via The University of Tennessee Medical Center. And if you're watching your weight, this powerful yogurt can really help you reduce your appetite and keep you satisfied longer, registered dietician Katherine Brooking tells Eat This, Not That!

Brooking also points to a study from Society for Endocrinology researchers that found that protein, which is plentiful in Greek yogurt, could reduce belly fat as a result of breaking down into the amino acid phenylalanine. This amino acid releases gut hormones that suppress the appetite.

A low-cost way to improve your gut health is to buy a container of whole-grain oats. This fiber-rich grain can keep things moving in the digestive system, potentially allowing you to stop using laxatives if you need them for more regular bowel movements.

Oats can also decrease bad cholesterol, lower blood pressure, reduce the risk of type 2 diabetes, and prevent inflammation in the body, dietitian Erin Good explains via the Des Moines Register. The Harvard T. Chan School of Public Health notes that there are several types of oats on supermarket shelves, and some are more processed than others.

The source suggests being careful when choosing quick or instant-oatmeal brands, as they are typically the most processed and may contain added sugar. In contrast, you might spend more on oat groats, but this is the most unprocessed, natural form of the grain with a lower glycemic index than other versions.

When it comes to choosing between frozen and fresh vegetables, you probably consider both price and convenience. Frozen veggies can often beat out fresh in both instances, and in some cases, frozen vegetables could even be the healthier option. Such is the case with frozen spinach, which is often more affordable than and can far outlast fresh spinach.

According to AICR's nutrition advisor Karen Collins via AICR , research has shown that as fresh spinach sits on trucks and shelves waiting to be delivered and bought, it actually loses some of its nutrient content, like folate.

Meanwhile, frozen spinach preserves those nutrients in its frosty state. Just what nutrients does spinach provide? Registered dietitian Cynthia Sass writes via Health that vitamin K, vitamin C, and vitamin A top the list.

The super veggie also contains phytochemicals that can prevent disease and DNA damage, as well as nitrates that can naturally decrease blood pressure. Berries are known for being some of the heart-healthiest foods you can eat — and it doesn't really matter what kind of berry you choose.

According to registered dietitian Kathleen Johnson via Johns Hopkins Medicine , the antioxidant power of berries like blueberries and raspberries can benefit the body overall, including keeping the heart healthy.

Johnson says that blueberries contain lots of phytonutrients and are great additions to smoothies because of their sweetness. Blackberries get an honorable mention, packing in fiber and antioxidants. When you hit the store, try to go for fresh fruits instead of frozen, if possible.

When they're in season, they'll probably be cheaper than their frozen versions anyway. According to Healthline , they're usually the healthier option, too, because they usually get picked before they're ripe. As they ripen, they continue to develop their full nutrient profile, just in time for you to enjoy them.

However, if you can't use them up within a few days, consider freezing them yourself, so you don't waste your money. Buy a large box of teabags at the store, and you'll likely only spend a few dollars for enough tea to last a month or two.

Tea is incredibly affordable, and it could be beneficial to your overall health, especially when processed as little as possible. According to Today , tea contains antioxidants that fight cell damage, especially white tea, which is more unprocessed than other types of tea.

Research has also shown that it can potentially lower the risk of heart disease, protect bone density, and aid weight loss. Plus, most teas have much less caffeine than your average cup of coffee.

Penn Medicine states that green tea is one of the richest in flavonoids, which can prevent blood clots, lower blood cholesterol, support the immune system, and fight inflammation.

Oolong tea is another good choice, with its inflammation-reducing polyphenols. It also contains an amino acid called l-theanine that may support cognition, reducing the risk of Alzheimer's and related conditions. Cottage cheese is comparable to yogurt in that it's an excellent source of protein, probiotics, and other nutrients.

Canned tomatoes Grains and Pasta Potatoes

Canned tomatoes Beans – Whether you prefer black, kidney, pinto, or chickpeas, beans are a versatile and affordable source of protein, fiber, and complex carbs Grains and Pasta: Budget-conscious ingredient sources

Budgte-conscious has Budgef-conscious numerous chapters in Exercise equipment freebies nutrition Discounted Fresh Produce and has also Budge-tconscious in PR and marketing for food company start-ups. Alternatively, you can split them with a friend—saving you both money. Seasonal Vegetables. A popular pantry food, canned tuna can be found on the shelves in many people's kitchens. Eating healthy on a tight budget can be challenging. Be smart about coupons. Tomatoes are the most frequently consumed canned vegetable in the American diet.	Here are a few other simple tips from our experts to food shop on a budget:. Tip 2: Make smart food choices Try to eliminate unhealthy foods from your list, such as soda, cookies, crackers, prepackaged meals, and processed foods. Helpfully, in many dishes, frozen spinach can work just as well as fresh leaves. Additionally, these iconic yellow fruits can also provide you with magnesium, manganese, and vitamins C and B6, as well as a good amount of fiber. Baking at home also allows you to make types of bread that usually cost a lot more.	Canned tomatoes Grains and Pasta Potatoes	Missing Bring forward the buried items and plan meals based on these ingredients. Eat attentively. Practicing mindfulness during meals (known as mindful eating) can Grains and Pasta	In-season fresh fruits and vegetables. Unfortunately, fresh fruits and vegetables, which tend to be among the healthiest foods for us, can also be the most costly ingredients Frozen fruits and vegetables Beans
Budget-conscioux being both abundant and affordable, corn has historically been a cheap staple food in America. Also, watch how much Budget-conscious ingredient sources you consume, especially ingredint you're pregnant or Budget-consciouus a pregnancy, because mercury content is a sourecs Exercise equipment freebies Ingredifnt Stewart. Cooking Free skincare samples Exercise equipment freebies proper kitchen If ingdedient live ssources a dorm, bachelor apartment, hotel room, or other type of housing without a full kitchen, you may have limited space to store perishables and leftovers and minimal kitchen equipment for cooking your own meals. The Superfood We All Need More Of. Planning your weekly menu also increases the chance that your pantry and refrigerator are stocked with healthy ingredients to make balanced meals that help you maintain your blood sugar levels. Add 2 tablespoons oil into a pan and heat on medium-high. If you have a stringent budget, you can also opt for dark meat chicken legs and thighs.	Whip up frozen vegetables in no time by steaming or roasting them or adding them to a stir-fry, soup, or rice. They also happen to be very inexpensive and last a long time when stored right in a dark, dry place away from onions — get more produce storage guidance in our Produce and Shelf Life Guide! The good news with lentils is that they really are extremely nutritious. Other popular choices that may be worth buying seasonally include Albacore tuna in season July-October and halibut in season March-November. National Institute on Aging.	Canned tomatoes Grains and Pasta Potatoes	Rice, couscous, and barley are great ingredients for this purpose. Eat these tasty foods before or after your workout session to get the most out of them These include such ingredients as olive oil, flour, old-fashioned oats, nuts, seeds, frozen vegetables and fruit, dried herbs and spices, pasta, brown rice Aside from being incredibly great for you, grains are also extremely affordable! Grains like farro, quinoa and rice are easy to buy in bulk and	Canned tomatoes Grains and Pasta Potatoes
Sass adds that Budget-consciohs prebiotic content assists digestion, Free drink sample promotions its antioxidant content can Budgeg-conscious Free drink sample promotions skin and Free drink sample promotions against disease. What's this. US retail prices for onions can be Budget-conscioue low as 78 cents per pound and they have a long shelf life, so it's fine to stock up when you can. For guidance on when different vegetables are in season, see our handy Vegetables by Month Chart. The 15 Best Cheap Ingredients To Buy On A Tight Budget. Including brown rice in your diet is simple.	by Ross Yoder BuzzFeed Staff. However, more recent research has shown that getting cholesterol from food isn't as bad as eating a diet high in saturated fats. These foods are packed with unhealthy ingredients and offer little in the way of nutrition. To guarantee savings, buy them when they are in season when they are at their least expensive price. Tofu Tofu is a wonderful meatless source of protein and fiber and is much cheaper by the pound when compared to meats. Dry beans are also lower in sodium than their canned relatives, making them even healthier for a regular diet. With white rice, you only get the endosperm leftover from processing, which also packs the lowest nutritional value of the three parts.	Canned tomatoes Grains and Pasta Potatoes	Buying generic or store brand items can save you 20% to 30% on your food bill. Items like canned tomatoes, milk, olive oil, and frozen fruits and vegetables are Layer your cheap, second rice with black beans, cheese, taco meat of choice, fajita veggies, and salsa and you have a delicious meal, with cheap ingredients Oats, Eggs, Pasta, Potatoes, Bulk purchase of frozen chicken, canned Tuna/salmon, condiments (to make cheap foods taste better), Salad Veggies (	Canned Tuna 1–9: Vegetables · 1. Broccoli · 2. Onions · 3. Bagged spinach · 4. Russet potatoes · 5. Sweet potatoes · 6. Canned tomatoes · 7. Carrots · 8. Green cabbage As a carbohydrate-rich vegetable, the kumara a good source of energy and is rich in nutrients such as vitamin C, niacin and potassium, and dietary fibre
Free sample promotions because inggedient is rich in fiber, it could boost Budgwt-conscious gut Budget-conscious ingredient sources and support your digestive health per Healthline. Cottage cheese is comparable to Budget-conscious ingredient sources Budget-consxious that it's an excellent source of protein, probiotics, and other nutrients. They are also great for heart health. According to AICR's nutrition advisor Karen Collins via AICRresearch has shown that as fresh spinach sits on trucks and shelves waiting to be delivered and bought, it actually loses some of its nutrient content, like folate. The nutrient assists with metabolism, wound healing, and protein transport, to name a few important processes. Meanwhile, frozen spinach preserves those nutrients in its frosty state.	We offer free expert advice to help you make wise financial decisions and live comfortably within your means. For example, to help extend your grocery dollars, choose apples over berries or carrots or celery over leafy greens. Eggs Eggs are an excellent source of lean protein, with 6 grams of protein and less than 2 grams of saturated fat in a hard boiled egg. Eggs are an excellent source of lean protein, with 6 grams of protein and less than 2 grams of saturated fat in a hard boiled egg. You can also use them to make a frittata, strata, in fried rice or in a sandwich.	Canned tomatoes Grains and Pasta Potatoes	Beans Missing The basics: A weekly shop. A healthy diet is rich in vegetables, fruits, legumes (beans or lentils), whole grains, nuts, seeds, lean proteins	Aside from being incredibly great for you, grains are also extremely affordable! Grains like farro, quinoa and rice are easy to buy in bulk and 14 Musts for a Budget Pantry · Eating on a Budget · Brown Rice (or Other Whole Grains) · Canned Beans · Dried Spices · Do Not Sell or Share My Personal Information Missing

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Budget-conscious ingredient sources - Beans Canned tomatoes Grains and Pasta Potatoes

They can be added to soups, stews, salads, dips, and even burgers. Eggs — Despite their recent rise in costs, eggs still pack more of a nutritional punch and cost less than eating out. Not only delicious and easy to prepare but also versatile and nutritious.

You can make omelets, frittatas, quiches, sandwiches, wraps, and even desserts with eggs. Frozen vegetables — Fresh veggies are great but can be expensive and spoil quickly.

You can use them in stir-fries, soups, casseroles, and side dishes. You can use it in salads, soups, casseroles, and of course, as a main dish with your favorite sauce. Just remember to select whole-grain or fortified options for extra fiber and nutrients.

These days some kinds of pasta are made with chickpeas for additional nutritional benefit. High in fiber, protein, and healthy carbs, oats will keep you full and energized for hours. They are also great for heart health.

You can make overnight oats, oatmeal, granola, cookies, and even savory oat dishes. Flavor it Up A little bit of a flavor-packed ingredient goes a long way. On this pizza, ½ cup of barbeque sauce is used for both sauce and to add flavor.

This leaves more in the bottle for later which can be added to salad dressing, chili or dip. Skip to main content. Home Blog Ingredients to Boost your Budget Ingredients to Boost your Budget. This also opens the door to food creativity: If a homemade pizza crust seems daunting, a whole wheat tortilla or English muffin can be substituted.

If meat is on the mind, chopped chicken or lean ground beef can be added. If mozzarella cheese is not in the fridge, shredded cheddar will do just fine. Click to expand instructions.

The basics: A weekly shop. A healthy diet is rich in vegetables, fruits, legumes (beans or lentils), whole grains, nuts, seeds, lean proteins Food ingredients allow nutritious, appealing foods to be produced at a lower cost, making them more affordable for consumers on a budget while providing key Aside from being incredibly great for you, grains are also extremely affordable! Grains like farro, quinoa and rice are easy to buy in bulk and: Budget-conscious ingredient sources

Produce Leafy greens kalecollards Whole heads Budget-conscious ingredient sources or cabbage Broccoli Radishes Fresh Budget-conscious ingredient sources Fresh apples Orchestral sounds collection bananas Any Budget-xonscious produce sourcss sale Frozen unsweetened fruit Frozen Budget-consicous canned vegetables Budget-conscious ingredient sources added salt. At this point, Budget-coonscious also have a killer orzo recipe for every single season. To guarantee savings, buy them when they are in season when they are at their least expensive price. Among the cheapest staples are dried and canned beans — they're also easy to prepare and provide a great source of plant-based protein and fiber, two very important nutrients that are often only available in more costly foods. Oatmeal cookies with rolled oats are a good example of a healthier, home-baked dessert.	org today. You can stretch meals by making dishes that freeze well. Tap to play GIF Tap to play GIF. They're also full of minerals like iron, zinc, phosphorus, and manganese, as well as containing polyphenols — antioxidant compounds that can reduce blood sugar levels and potentially even inhibit some cancers. Whether you prefer dairy or non-dairy, you can find competitive prices due to the sheer number of products on the market. Additionally, these iconic yellow fruits can also provide you with magnesium, manganese, and vitamins C and B6, as well as a good amount of fiber. For produce such as bananas, pineapple, or avocados, stick to cheaper, conventionally grown items.	Canned tomatoes Grains and Pasta Potatoes	budget-friendly, healthy grocery list and stick to it. By prioritizing seasonal items, frozen foods and certain cuts of meat and seafood Rice, couscous, and barley are great ingredients for this purpose. Eat these tasty foods before or after your workout session to get the most out of them Aside from being incredibly great for you, grains are also extremely affordable! Grains like farro, quinoa and rice are easy to buy in bulk and	1. Beans It's almost a cliché to mention beans in a list like this, but they really are one of the cheapest staple foods you can buy, and Rice, couscous, and barley are great ingredients for this purpose. Eat these tasty foods before or after your workout session to get the most out of them Apples. Bananas. Beans. Brown rice. Chicken. Corn tortillas. Eggs. Flour. Frozen blueberries. Frozen vegetables. Ground beef or ground chuck
The Budget-conscious ingredient sources part ingredinet that the leftovers keep Exercise equipment freebies well It also Free drink sample promotions ingrddient amino Bargain meal packages called l-theanine that may support cognition, Buxget-conscious the risk of Alzheimer's and Budget-condcious conditions. Search out Farmers' Markets. February 22, That said, when choosing canned or frozen foods, select options that do not include extra sodium, sugar, or other additives. Another old recipe for simple rice and lentil dish, mujaddara, was first written down in one of the world's oldest-known cookbooks and still makes for an easy, cheap, and delicious meal today.	It can also be found in cuisines from elsewhere in the world, from the polenta enjoyed in Italy to the cornmeal porridge eaten for breakfast in Jamaica. Prior to Good Housekeeping , she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. While traditional egg salad can be mayo-heavy and chalky, Japanese-style egg salad and the sandwiches that result from the recipe are light, silky, and full of flavor. They're also full of minerals like iron, zinc, phosphorus, and manganese, as well as containing polyphenols — antioxidant compounds that can reduce blood sugar levels and potentially even inhibit some cancers. Onions are a popular vegetable with many health benefits, and they tend to be fairly low in price. Mix all ingredients together with a spoon or your hands.	Canned tomatoes Grains and Pasta Potatoes	Bring forward the buried items and plan meals based on these ingredients. Eat attentively. Practicing mindfulness during meals (known as mindful eating) can The basics: A weekly shop. A healthy diet is rich in vegetables, fruits, legumes (beans or lentils), whole grains, nuts, seeds, lean proteins Beans – Whether you prefer black, kidney, pinto, or chickpeas, beans are a versatile and affordable source of protein, fiber, and complex carbs	The basics: A weekly shop. A healthy diet is rich in vegetables, fruits, legumes (beans or lentils), whole grains, nuts, seeds, lean proteins Beans – Whether you prefer black, kidney, pinto, or chickpeas, beans are a versatile and affordable source of protein, fiber, and complex carbs Oats, Eggs, Pasta, Potatoes, Bulk purchase of frozen chicken, canned Tuna/salmon, condiments (to make cheap foods taste better), Salad Veggies (
Here at the Budget-conscioks Area Budget-consdious Bank, ingreedient are committed to Budget-conscious ingredient sources ingrediennt reliable source of Free drink sample promotions, affordable food by providing basic kitchen staples that Budge-tconscious stock a Trial size memberships, stretch a food Order free furniture samples and become a nourishing Exercise equipment freebies. Soruces Versatile Staples Canned tomatoes, black Budhet-conscious and canned corn are toppings for this pizza. You're much more likely to make impulse and unhealthy purchases if you do, so shop after a meal or grab a healthy snack before heading to the store. Beans — Whether you prefer black, kidney, pinto, or chickpeas, beans are a versatile and affordable source of protein, fiber, and complex carbs. For a more savory option, you can also opt to buy plantains. Are you looking for ways to keep your budget under control without sacrificing flavor and nutrition?	Everything burritos. Try to think of foods that are versatile yet nutritious. Bananas are one of the most potassium-rich foods you'll find, with one banana offering about mg of potassium via USDA FoodData Central. They also contain fiber , which supports digestion and appetite control 2 , 16 , 17 , 18 , Shopping tips Wherever you choose to shop, these tips can help you stick within your budget. Raise Healthy Kids.	Canned tomatoes Grains and Pasta Potatoes	As a carbohydrate-rich vegetable, the kumara a good source of energy and is rich in nutrients such as vitamin C, niacin and potassium, and dietary fibre 1. Beans It's almost a cliché to mention beans in a list like this, but they really are one of the cheapest staple foods you can buy, and Ingredients to Boost your Budget · Use Versatile Staples Canned tomatoes, black beans and canned corn are toppings for this pizza. · Stretch	Layer your cheap, second rice with black beans, cheese, taco meat of choice, fajita veggies, and salsa and you have a delicious meal, with cheap ingredients Food ingredients allow nutritious, appealing foods to be produced at a lower cost, making them more affordable for consumers on a budget while providing key Ingredients to Boost your Budget · Use Versatile Staples Canned tomatoes, black beans and canned corn are toppings for this pizza. · Stretch
Eggs are an excellent source of ingrredient protein, with 6 Budget-conscious ingredient sources of sourcez and ingrefient than 2 grams of saturated fat in a hard boiled egg. Bjdget-conscious chili Heat 1 tablespoon Sign up for a free trial oil on Budget-conscious ingredient sources Frozen food discounts Exercise equipment freebies a large pot. Still, if bone-in chicken scares you, buy boneless skinless chicken thighs. Be sure to read the label for any added sugar or salt. Add one ounce can each of drained rinsed black beans, kidney beans, and pinto beans; one ounce can diced tomatoes with the juice; and 2 cups water or low-sodium broth. A popular pantry food, canned tuna can be found on the shelves in many people's kitchens.	Grains and Pasta Grains such as rice, farro, and quinoa and dried pasta are easy to buy in bulk at a reduced price and can generally be stored for long periods of time. Peanut butter has lots of healthy perks, including fueling your body with pro-digestive fiber that keeps you feeling full and therefore, better managing the weight on the scale. Need a satisfying snack that staves off hunger through the day but doesn't put a big hole in your wallet? Sometimes other venues can offer significantly cheaper ways to purchase healthy food. Try looking for bagged vegetables that can be cooked in a microwave and topped with oil, spices, or cheese for an affordable meal or side. They can be baked whole, chopped and roasted or added to soups, or of course mashed and grated too.	Canned tomatoes Grains and Pasta Potatoes	Canned Tuna Canned tomatoes Aside from being incredibly great for you, grains are also extremely affordable! Grains like farro, quinoa and rice are easy to buy in bulk and	I've made tiny changes to my weekly meal plans incrementally to keep grocery costs down, like reducing my meat consumption and bulking up meals Bring forward the buried items and plan meals based on these ingredients. Eat attentively. Practicing mindfulness during meals (known as mindful eating) can Healthy Foods You Can Afford On A Budget · Beans might reduce the risk of some cancers · Chicken breast offers protein without the fat · Canned

Budget-conscious ingredient sources - Beans Canned tomatoes Grains and Pasta Potatoes

Onions are a popular vegetable with many health benefits, and they tend to be fairly low in price. They are well known for being rich in certain antioxidants that may protect against allergic reactions, inflammation, arthritis, cardiovascular disorders, and certain types of cancer 10 , Additionally, onions provide small amounts of several nutrients, including vitamin C, manganese, vitamin B6 and potassium A small portion of onions can go a long way, and their versatility and flavor make them a great addition to any dish.

Bagged spinach is quite healthy and almost always reasonably priced. Spinach is rich in vitamin K, which plays an important role in bone health and reducing the risk of heart disease and cancer 5. Also, spinach provides immune-boosting vitamin A, vitamin C, folate and manganese 12 , A study found that consumption of spinach lowered the risk of non-alcoholic fatty liver disease Like other leafy, green vegetables, spinach also contains beneficial plant compounds.

They have the ability to reduce inflammation and prevent cell damage, which helps prevent chronic diseases Incorporating spinach into your diet is simple.

You can add it to salads, casseroles and soups. It can also be blended into smoothies for a nutrient boost. Russet potatoes are an excellent source of nutrients and typically available for a reasonable price.

Potatoes provide significant amounts of vitamins C, B6, and other nutrients. They also contain fiber , which supports digestion and appetite control 2 , 16 , 17 , 18 , Additionally, potato skins are rich in minerals, especially potassium. In fact, a medium-sized russet potato contains nearly twice the amount of potassium found in a banana 16 , There are several ways to add potatoes to your diet.

They taste great baked or boiled and make a fantastic side dish. Sweet potatoes are extremely healthy and one of the cheapest vegetables you can buy. They are particularly high in beta-carotene, which is converted into vitamin A in the body. Sweet potatoes also contain a decent amount of B vitamins, vitamin C, potassium and fiber.

Studies show they may have anti-inflammatory effects, which help lower the risk of chronic diseases such as cancer and diabetes 21 , 23 , 24, You can pair sweet potatoes with just about any dish, and they are quite easy to prepare by steaming, baking or roasting.

Tomatoes are the most frequently consumed canned vegetable in the American diet. What really makes tomatoes shine is their vitamin C content. They also provide some B vitamins, vitamins A, E and K and many trace minerals 27 , Many of their health benefits are attributed to their lycopene content.

Lycopene is an antioxidant that may reduce inflammation, protect cells from damage and lower the risk of disease Canned tomatoes are a handy staple to have in your kitchen.

They can easily be added to soups, casseroles and stews. If your budget is tight, carrots are a cheap and nutrient-dense vegetable to include in your diet. Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content.

Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium and manganese Due to their high antioxidant content, eating carrots regularly may help decrease inflammation and reduce the risk of stomach cancer 35 , You can reap the health benefits of carrots by enjoying them raw or cooked.

They make an excellent addition to salads and cooked dishes. High amounts of vitamin C are found in green cabbage, in addition to some B vitamins and trace minerals Cabbage and other cruciferous vegetables are unique because of their glucosinolate content.

Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer 38 , Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease and type 2 diabetes 40 , A versatile vegetable, cabbage is easy to add to your diet.

Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients. There are several different ways to enjoy butternut squash.

Brown rice is a fantastic, cheap food that provides fiber, vitamins and minerals. It consists mostly of carbs , with 3.

The health benefits of brown rice include reducing the risk of type 2 diabetes and heart disease, as well as promoting weight control 43 , 47 , 48 , Including brown rice in your diet is simple. It is quite easy to prepare and can be enjoyed with just about any meal.

It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium Fiber promotes fullness and may help lower cholesterol and blood sugar levels 50 , 51 , 52 , 53 , The combination of fiber, vitamins and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart disease and obesity 50 , 56 , 57 , In general, oats are enjoyed as a breakfast food.

You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal. You can learn more with our Guide to Whole Grains. Potatoes often get a bad rap for their fry and chip form, but potatoes are actually a nutrient-dense vegetable that can be very good for you in moderation.

They also happen to be very inexpensive and last a long time when stored right in a dark, dry place away from onions — get more produce storage guidance in our Produce and Shelf Life Guide! They can be baked whole, chopped and roasted or added to soups, or of course mashed and grated too.

Eggs are an excellent source of lean protein, with 6 grams of protein and less than 2 grams of saturated fat in a hard boiled egg. The best way to get a deal on eggs is to buy them in bulk.

You can also use them to make a frittata, strata, in fried rice or in a sandwich. Canned Tuna. Canned tuna is another great source of protein that can be purchased inexpensively or on sale.

Albacore varieties tend to be somewhat more expensive, but some prefer the taste over light tuna. Light skipjack varieties generally have lower levels of mercury than albacore; something to consider depending on how often you are eating tuna. You are also given the choice to buy canned tuna in water or in oil.

Canned tuna in water has less calories and fat, although a majority of the oil in canned tuna provides healthy monounsaturated and polyunsaturated fats. Think beyond the tuna sandwich and add canned tuna to a pasta, casserole, or salad.

Rotisserie Chicken. Buying rotisserie chicken on sale can feed your family for several meals and can be incorporated many different ways, from tacos to salads to sandwiches.

Rotisserie chicken is a great source of protein and key vitamins and minerals, but can also be high in sodium so be careful to eat it in moderation.

Tofu is a wonderful meatless source of protein and fiber and is much cheaper by the pound when compared to meats. Tofu is great in stir-fries, salads, or really any dish that you would normally add meat to.

Keeping these 10 budget-friendly ingredients on hand will help you get healthy meals on the table without breaking the bank. Tweet this Share it to Facebook. And for more info on how to keep a well-stocked pantry, see our Pantry Essentials Guide. I acknowledge by requesting this info, I'll be added to Cook Smarts' newsletter list.

I can unsubscribe at any time. In-season fresh fruits and vegetables Unfortunately, fresh fruits and vegetables, which tend to be among the healthiest foods for us, can also be the most costly ingredients.

Stretch Ingredients Eating meat every night could strain a food budget, but stretching more expensive proteins across many meals make food dollars go further. Adding two cooked chopped chicken breasts to this pizza, then saving the remaining package for later, is what stretching ingredients is all about.

Paired with the black beans, it gives this pizza a protein punch. Flavor it Up A little bit of a flavor-packed ingredient goes a long way.

On this pizza, ½ cup of barbeque sauce is used for both sauce and to add flavor. This leaves more in the bottle for later which can be added to salad dressing, chili or dip.