Budget-Friendly Superfoods
Tuesday, February 21, 2012

Healthy Eating on a Budget
Pricey health food stores and upscale food markets are a luxury, not a necessity, for healthy eating. Many of the most nutritious foods on the planet are in your regular grocery store. Try adding the following foods to your grocery cart for maximum nutrition without spending big bucks:

Beans- Packed with protein and fiber, beans keep you feeling full and satisfied. Their folate, potassium, iron and magnesium pack big nutrition into each tiny bean. Add them to soups, casseroles, and burritos. Combine them with corn and salsa for a tasty side dish.

Kale – This dark leafy green vegetable is loaded with protective antioxidants and bone-building calcium. At only 35 calories per cup, this high-fiber choice can help keep your waistline trim. Saute chopped kale with garlic and olive oil or add it to soups and stews.

Eggs –Here’s an easy versatile source of high-quality protein. Egg yolks contain vitamin D, which many Americans lack during winter months. The yolks are also a top source of choline, a critical nutrient that aids fetal brain and memory development. This makes eggs a nutrition “All-Star” during pregnancy. To prevent cholesterol from creeping up, stick to an average of just one egg daily.

Sweet potatoes – With their bright orange color, sweet potatoes are packed with antioxidants like vitamin C and beta carotene, a form of vitamin A. Just one sweet potato provides two thirds of your daily vitamin C and more than a day’s worth of vitamin A. Cut them into strips, toss lightly with olive oil, and bake them to make fries.

Oats – Starting the day with a simple bowl of oatmeal fills you with soluble fiber, which helps lower LDL (bad) cholesterol and helps keep blood sugar from rising too quickly. Oats are also rich in flavonoids, nutrients found in whole grains that help fight inflammation. Good news – even quick oats contain whole grain benefits!

With a little planning, you can cut your food expenses without sacrificing good nutrition. Stock up on these healthy staples and you will be well-equipped to resist the temptation of dining out.