Superfoods on a Budget

For starters, what is a superfood? Health.com defines superfoods as nutrient packed food that contains large doses of antioxidants, vitamins and minerals. Eating superfoods may reduce the risk of chronic disease and prolong life. It is hard to find cheap healthy foods and many superfoods come with a large price tag but with help from Women, Infants and Children (WIC) from our NCHS San Marcos Health Center, here is a list of inexpensive superfoods that pack a punch and are budget-friendly.

oatmeal

Oatmeal

Oatmeal is a source of fiber which can help lower cholesterol and is available at most supermarkets. To cut down on the cost of oatmeal try to buy it in bulk.

greek yogurt

Greek Yogurt

Greek yogurt contains calcium and probiotics that aid in digestion. Greek yogurt contains half the amount of sugar as regular yogurt and twice the protein, making it a healthier choice compared to other yogurts.

avocado

Avocado

Avocado is high in monounsaturated fats and high in fiber. Avocados are considered a good fat to keep in your diet. As with everything, eat avocado in moderation!

salmon

Salmon

Salmon is a source of heart-healthy omega-3 fatty acids, as well as, vitamin D and B12. This beneficial low-fat protein is widely available fresh or canned.  Canned salmon is a cheaper alternative to buying it fresh at the supermarket.

dark leafy greens

Dark Leafy Greens

Dark leafy greens like kale, collards, or spinach are loaded with vitamins A, C, K and folate! Here in Southern California it is widely available during the summer months, so be sure to load up! Having a hard time getting the kids to eat it? Try blending small amounts into a fruit smoothie.

dried beans

Dried Beans

Not only are beans loaded with protein, fiber, iron and folate but they are a powerful ally in the fight against cancer and heart disease. Dried beans have a longer shelf life and you can cut down on cost buy purchasing them in bulk.

eggs

Eggs

Eggs provide a relatively low-calories source of protein. Some eggs are fortified with omega-3 fatty acids.

broccoli

Broccoli

Broccoli is a vegetable that packs a huge punch in the nutrient department. Broccoli is a source of iron, vitamin A and fiber.

sweet potatoes

Sweet Potatoes

Sweet potatoes are high in fiber, potassium and vitamin A. And not to mention they are delicious!

blueberries

Blueberries

Blueberries and all berries (including strawberries, raspberries and blackberries) are high in antioxidants and recent studies suggest they may help promote heart health and improve memory.  Purchasing fruit that is in season will help cut down on cost. If blueberries are out of season frozen blueberries are another option.

tomatoes

Tomatoes

Tomatoes are the biggest dietary source of antioxidants linked to a lower risk of cancer and anti-inflammatory functions.

 
Need some suggestions on how to incorporate these superfoods into your family’s everyday diet? Stay tuned to our blog for cheap healthy recipes and our recipe of the month!

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