One of the best
ways to reduce your food bills is to cut back on packaged and processed
foods and substitute in more fresh and healthier foods. Sure, some organically grown foods may cost more in your supermarket, and many times, they're quite worth the extra money. But there are just as many opportunities to shave a little off your grocery bill bottom dollar, especially in the Summer months. Here's a pretty comprehensive list I found from TipHero.com, and it makes so much sense! Think about it: packaged and
processed foods typically contain more sugar and sodium. They're also much more expensive. Most of these 17 healthy foods can
be had for less than a dollar per serving, based on prices
listed here from a supermarket in Portland, Oregon.
Rice - Rice is the most consumed staple in the world with nearly
half of the developing worlds caloric intake coming from rice. The
processing of rice removes much of its nutritional value. Brown rice
retains the most nutritional value and white rice loses the most. Many
rice producers enrich white rice with vitamins to add back in some of
the nutritional value lost in the processing of rice. When you go to
the supermarket many rice products will say "enriched" on the
packaging. Even after enrichment whole brown rice is still more
nutritional.
Cost: Rice can be stored up to two years so it makes a good deal
of economic sense to buy in bulk. If you buy 20 pounds or more you can
find rice for less than 50 cents per pound. It is one of the most
economical foods on the planet with a 100 calories of cooked rice
costing roughly 3-4 cents.
Oatmeal - We've heard so much in recent years about the health benefits of oatmeal. It's rich in dietary fiber and has been shown
to lower cholesterol and improve cardiovascular health. So how about its dollars and cents benefits?
Cost: Old fashioned oatmeal can be had for as little as 42 cents a
pound. Try a cup of oatmeal with some cinnamon mixed in
for breakfast costing roughly 20 cents.
Potatoes - As long as potatoes are prepared without loading them
up with butter or sour cream they can be an extremely nutritious low
calorie staple that's high in fiber and other vitamins.
Cost: There are several types of potatoes but you can typically find most types of potatoes for between 40 and 60 cents per pound.
Eggs - A great source of affordable low calorie protein. One egg contains just over 5 grams of protein.
Cost: 20 cents or less per egg with a typical breakfast containing two eggs.
Popcorn - Popcorn is high in dietary fiber and low in calories
and fat as long as you don't load it up with salt and butter. According
to Wikipedia popcorn became a popular snack food during the Great
Depression. Popcorn can be one of the most
inexpensive snack foods around, especially if you pop your own.
Cost: Loose kernels cost around 75 cents per pound. A typically
microwave packet contains 2.8 ounces of dry popcorn kernels which comes
out to roughly 13 cents if you pop it yourself.
Dried Garbanzo Beans - As with most beans garbanzo beans also known as
chickpeas are rich in dietary fiber and are a great source of protein.
A cup of garbanzo beans contains more than a quarter of daily
recommended protein. Studies have also shown that garbanzo beans lower
LDL, the bad cholesterol.
Cost: You can pick up garbanzo beans for a $1 per pound.
Dried Pinto Beans - Like garbanzo beans, pinto beans are packed with
dietary fiber that helps reduce the bad cholesterol and is a great
source of protein. Pinto beans are among the most affordable beans
available.
Cost: 77 cents per pound.
Dried Lentils - Lentils are a protein powerhouse, and one cup of cooked
lentils contains more than a third of recommended daily value of
protein. Lentils, like most legumes, are also packed with cholesterol
lowering dietary fiber.
Cost: 90 cents per pound.
Bananas - Sort of like natures candy bar bananas are a delicious
creamy fruit which is rich in potassium and delivers a burst of energy.
Cost: 40-60 cents per pound.
Kiwis –Packed with vitamin C, this sweet tasting low calorie fruit makes an excellent out of the ordinary snack.
Cost: You can often find kiwis on sale three for a dollar.
Apples - An apple a day keeps the doctor away, and it's easy to see why. Apples are loaded
with dietary fiber and antioxidants. Nearly all apples are under a
dollar per apple in the supermarkets produce sections.
Cost: Apples like all fruits are considerably cheaper during
peak harvest seasons; typically the Fall in many areas of the country. Jonagold and Golden Delicious apples run between
70-80 cents per pound, Red Delicious typically run around 90 cents per
pound and Fuji apples $1.20 per pound.
Cantaloupe – Cantaloupe is rich in Vitamin A and C, and
potassium. This sweet, cool fruit is also low in calories. Like most
fruit Cantaloupe prices vary greatly throughout the year.
Cost: In-season you can find it for low as 19 cents per pound and out-of-season it can run you up to 60 cents per pound.
Carrots - Have garnered a reputation for improving eyesight
because of the beta-carotene they contain. Carrots are low in calories
and packed with essential vitamins and minerals. They are easy to pack
and make a great healthy snack.
Cost: Carrots typically cost 50 cents per pound for the large variety and $1.25 per pound for baby carrots.
Watermelon - Watermelon is a great summertime thirst quencher.
It's very filling and low in calories due to the amount of water it
holds. It's also packed with a number of antioxidants and vitamins. It
also contains amino acids such as citrulline and arginine which promote
cardiovascular health.
Cost: You can typically find watermelon for around 40 cents a pound, and cheaper during growing season.
Grapefruit – Is a fruit so low in calories it even has a diet
named after it. Grapefruit is packed with Vitamin C and extremely low
in calories. It has a tart taste which helps to quench people's hunger.
Cost: 50 cents per pound.
Nuts – Nuts such as almonds and walnuts are packed with
monounsaturated fats which are considered healthy fats. Several studies
have shown that nut consumption lowers your risk of heart disease. Nuts
make a great snack that’s easy to pack up and take anywhere. They can be powerhouse on the calorie level too, though, so eat them sparingly.
Cost: Almonds $2.98 pound, Walnuts $2.88 a pound.
Water - Water is one of the key building blocks of health.
Replacing soft drinks and high calorie, sugary drinks is one of the
best things you can do for your health. Drinking plenty of water also
cuts down on hungar and food consumption.
Cost: Practically free, when you use refillable bottles, which is also a cheap way to go green for the environment!
Hit your local farmers' market when possible, and look for roadside stands offering locally grown produce for sale. Try carving a little time for a bulk foods store near you to find many of these foods, and watch how your dollars stretch!
John
Email John: johnsblog@teshmedia.com
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