10 Healthy Foods Under a Dollar

It is a common belief that eating healthy is expensive. A recent study conducted by the US Department of Agriculture (USDA), however, found that healthful eating can actually be inexpensive depending upon one's food choices. The fact is, if you continue to buy all the non-nutritious foods on top of the healthful foods, you will most definitely be spending more money. The key, however, is to transition you and your family to buying nutrient-dense foods that will keep you feeling full and satisfied all day long. You will therefore be eating less, feeling healthier AND saving money! 


Here is a list of ten healthy foods that cost you under a dollar:


1. Fresh Fruits and Vegetables
They are not only nutritious, but are naturally delicious. They contain a variety of vitamins, minerals, and antioxidants that provide benefits for the entire body.

According to the USDA, the average cost of fruits and vegetables is approximately 40 to 50 cents per cup. The least expensive fresh vegetables are potatoes, lettuce, eggplant, greens, summer squash, tomatillos, and carrots. For fruits, try watermelon, bananas, apples, pears, pineapple, and peaches. Shopping for produce that is in season will further reduce costs and provide the most nutrition and best flavor. Buying bags of frozen veggies and fruits (no salt or sugar added) is also a good option. Unsalted canned veggies and unsweetened canned fruits are also an economical way to go.

2. Frozen and Canned Fruits and Vegetables
Buying bags of frozen veggies and fruits (no salt or sugar added) are a great option. Unsalted canned veggies and unsweetened canned fruits are also an economical way to go. They may have the reputation of a having a lesser nutrient value, but canned fruits and vegetables can be just as healthy and economical (if not more so) as their fresh counterparts.

3. Tomato Sauces and Salsas
Tomatoes are full of the powerful antioxidant, Lycopene, and is most abundantly found in the processed tomato products such as tomato sauce. This is because processing breaks down the plant cell walls to allow for more efficient absorption into the body. Lycopene may reduce cancer, cardiovascular disease and macular degeneration. Tomato products vary in price, but can be as economical as five cents per serving.

4. Beans
This versatile food is low in fat and high in protein. It may also help lower cholesterol, reduce heart disease and cancer risk, stabilize blood sugar, relieve constipation, assist with weight management and lower blood pressure. Beans are a delicious and easy addition to almost any meal, but are also economical. Dried beans come in at just around seven cents per serving while canned beans cost about 16 cents.

5. Canned Tuna in Water
Canned tuna is one of the least expensive animal proteins costing around 75 cents per serving. Tuna is a low calorie fish which provides essential omega-3 fatty acids that may decrease triglycerides, lower blood pressure, improve arthritis symptoms, and reduce the risk of heart disease.

6. Nuts
Nuts reduce the risks for coronary heart disease, diabetes, cancer, and many other causes of mortality. All nuts contain some sort of health-promoting property. Eat a variety of them to enjoy all of the nutrition they have to offer. Here are just a few things you'll find inside them: plant-derived omega-3s fatty acids, fiber, protein, vitamin D, calcium, copper, iron, magnesium, niacin, folate, zinc, and antioxidants. Depending on the nut you choose, you can spend anywhere from a few pennies to 30 cents per serving.

7. Yogurt
This super food contains live active cultures, protein, calcium, and B vitamins. It has been shown to demonstrate anticancer properties, to lower cholesterol, and ward off unfriendly bacteria while promoting and preserving intestinal health.

Choose yogurts lower in sugar and higher in protein such as Greek and plain varieties. On average, yogurt costs around 80 cents per serving. For a more economical yogurt, make it at home.

8. Brown Rice
Brown rice contains an abundant source of nutrients and antioxidants. It is also a whole grain that has been shown to reduce diabetes risks, help maintain a healthy weight, assist in lowering and controlling blood sugar, and possibly inhibit breast and colon cancers. Brown rice costs approximately 20 cents per serving.

9. Oats
Yum! Not only are oats scrumptious, but they are nutrition superstars! They are high in fiber and protein, low in calories and provide rich sources of vitamins and minerals. Oats have also been shown to protect against chronic disease such as high cholesterol and may also help to control blood sugars. Try oats at breakfast, mixed into your smoothie in the afternoon or sprinkled over your baked apple with cinnamon. Best of all, they are inexpensive, costing only about 15 cents per serving.

10. Tea 
Tea is a beverage with zero calories and a host of healthy benefits. These include lowering blood pressure, may help in preventing cancer and reducing the risk of stroke. It is also antiviral, anti-cavity and and full of antioxidants, which can help reduce allergy symptoms. Made from a bag, tea costs approximately 12 cents per serving.