Cheap and healthy food: Post 1
This article is my own personal research and should not be taken over advice from a medical professional.
Eating these foods whilst not making other lifestyle changes will not magically transform your health however they are great sources of a wide variety of nutrients. I have chosen affordable foods because many of the so-called “superfoods” that are on the market cost ridiculous amounts of money which is why people often use the excuse “I can’t afford to eat healthily”. This list of foods should make the financial aspect of healthy eating a little more practical to you, also keep an eye out as soon I will be releasing a post about how to get healthy foods at a lower price as well as posts about inexpensive, healthy foods from other food groups.
Note that I have used UK prices at Tesco, however these vegetables are likely to be cheap staples in other countries (especially the US and Europe) and you could probably get them cheaper if you shop around.
1. Sweet potatoes
Sweet potatoes are a great food to include in your diet. They make a great lower-glycemic alternative to traditional white potatoes. In the UK, sweet potatoes cost £1/kg making them a great, cheap source of iodine, fibre, vitamin A, carotenoids as well as many of the B vitamins.
2. Canned tomatoes
A 400g can of chopped tomatoes costs just 35p. These are extremely low in calories (half of a can contains just 50kcal) and tomatoes are a great source of lycopene, Vitamin K, Vitamin C, folate and many other important micronutrients.
3. Frozen peas
1kg of frozen garden peas costs just £1.30. Vitamins A, C and K, Thiamin and Manganese are found in abundance in peas. Also, they are a great food to get kids to eat.
Broccoli is probably one of the healthiest vegetables that there is, it is a great source of nutrients varying from dietary fibre to Vitamin A to Selenium. Also one loose head of broccoli costs 60p. You can even buy frozen florets (900g for £1.10) which are significantly cheaper however they may be less nutrient dense and not as nice tasting.
Carrots are a great source of many nutrients such as Vitamin A & K, biotin and potassium. They can also be used as an alternative to pasta in low-carb recipes. 1kg costs just 47p as well.
There are many other types of vegetables that are cheap such as onions (which are a great source of the prebiotic fibre inulin) and swede. Also look out for vegetables that are in season as these will be cheaper and often more nutritious as well as veg that has been reduced.
Frozen vegetables probably aren’t as good as fresh as they don’t contain the same phytonutrient level, however they are picked at peak ripeness which could make them higher in certain nutrients.