Eating Healthy on a Budget- 10 foods for under $40
Some friends of mine asked me:"Is organic the only way for me to be healthy?" How can I eat really healthy without going bankrupt?" For those of you who think this isn't possible, you're wrong!I want to show you a simple shopping list for under $40.00.This can definately help college students who want to have better eating habits and not spend too much of their money. Here is a list of ten nutritional foods that will give you the most bang for your buck.
This is a great vegetable because it is loaded with antioxidants and vitamins including K, A, and folate. Some other nutrients in spinach help to reduce inflammation and repair the immune system. Also, it contain two muscle building compounds: beta-ecdysterone, which causes an increase in the size and strength of your muscles; and octacosanol, which is a strengthening agent. Your muscles will not get the big jolt of energy like Popeye, but over time they will get stronger. Spinach is actually very cheap and can be prepared in many ways. Read this article for healthy facts about spinach.
A 10oz bag of prewashed spinach can cost about $2.50 and maybe even cheaper if you go to local farmers market. 2 bags of spinach can last a week = $5.00
Boneless, Skinless Chicken Breast
There was no way to make a list without this! What makes chicken so great is that you can do so much with it; the options are endless. Chicken is also packed with protein roughly 32g of protein for 4oz.- The ultimate muscle builder. Try grilling your chicken and adding it to salads, pasta, sandwiches. Try this recipe for a spinach chicken salad . You can get a pound of fresh chicken breast for anywhere between $2.00-$5.00 per lb. So buy about 3lbs next week for about $15.00.
Whole Wheat Pasta
Pasta is a very versatile food and the whole wheat variety is high in fiber and protein. Make sure the label says 100 percent whole wheat before you buy it. Try cooking your pasta with sauteed onions, peppers, garlic, broccoli, and chicken. Here are some healthy pasta recipes. You can find pasta for under $2.00 per lb, or even cheaper when on sale. $2.00 per week will yield enough pasta for one person.
All types of rice contains a lot of vitamins, minerals, and fiber. Rice can be added to any meal and is very easy to prepare. Just remember this rule 1 cup of raw rice + 2 two cups of water or broth = 3 cups of cooked rice. Try cooking your rice with 2 cups of chicken broth for a great flavor. Put the liquid in a medium sized pot and bring it to a boil. Allow liquid to continue boiling then add in 1 cup of rice. Let rice boil uncovered for 5 minutes, then cover and simmer on low heat for 20-25 minutes. A 1-lb box of rice is about $2.00.
Tuna is a great and quick high protein meal. It also contains many omega-3 oils which help decrease inflammation. Buy tuna packed in water for less calories and lower fat content. You can eat it right out of the can with some garlic, mayo, salt and 2 slices of bread. Or you can try my sautéed tuna fajita recipe here. A can of tuna is anywhere between $.75- $1.00 which is very cheap. Buy 3 cans of tuna for the week which makes a great snack. This will run you about $3.00 a week.