“I am going to make better food choices this year” – me, January 2020.
Five years ago I decided that in addition to improving my mental and spiritual health, I wanted to also incorporate healthier foods into everyday meals. I kept reading about how if you eat well, you feel well. But, to be honest. I was initially worried about the cost of nutritious foods. I often heard that eating well meant buying expensive organic produce or specialty items. However, through research and price comparisons, I discovered that I could make affordable and healthy meals by choosing cost-effective staples like beans, lentils, brown rice, frozen vegetables, and chicken thighs instead of pricier cuts of meat. I began planning meals for the week, shopping sales, and buying in bulk when possible (Thank you, Costco!) With a little creativity and preparation, I came to realize that it was, in fact, possible to nourish my body while adhering to a reasonable budget.
Here’s a healthy grocery list designed to stay under $50 (prices may vary by location, so adjust as needed):
PRODUCE (FRESH & FROZEN)
Bananas (5-7) – ~$2
Bananas are a powerhouse of quick energy and nutrients. Rich in potassium, they help regulate blood pressure, support muscle function, and prevent cramping. Their natural sugars and fiber make them an ideal snack to stabilize blood sugar levels and aid digestion.
Spinach (1 bag or bunch) – ~$3
Spinach is a leafy green packed with iron, essential for oxygen transport in the blood. It’s also high in vitamins A, C, and K, as well as folate, which supports brain health and reduces inflammation. Spinach is particularly valuable for its antioxidant content, which protects cells from damage.
Carrots (1 lb) – ~$2
Carrots are famous for their beta-carotene, which converts to vitamin A in the body and promotes eye health. They’re also a good source of fiber, helping with digestion, and contain antioxidants that support a strong immune system.
Sweet Potatoes (2-3 medium) – ~$3
Sweet potatoes are a nutrient-dense carbohydrate, rich in vitamin A, which supports skin, vision, and immune health. They are also high in fiber and potassium, aiding in digestion and electrolyte balance.
Apples (3-4) – ~$4
Apples are high in fiber, especially pectin, which supports gut health and reduces cholesterol levels. They’re also rich in antioxidants like quercetin, which promotes heart health and reduces inflammation.
Broccoli (1 head or frozen bag) – ~$3
Broccoli is a cruciferous vegetable packed with vitamin C, folate, and fiber. It contains sulforaphane, a compound known to help detoxify the body and reduce cancer risk. It’s also excellent for bone health due to its vitamin K and calcium content.
PROTEINS
Eggs (dozen) – ~$4
Eggs are a complete protein source, containing all nine essential amino acids. They’re rich in choline, vital for brain health, and provide vitamin D, which supports bone health and immunity. Despite past misconceptions, moderate egg consumption does not adversely affect heart health for most people.
Canned Tuna or Salmon (2 cans) – ~$4
Tuna and salmon are excellent sources of omega-3 fatty acids, which promote heart and brain health. These fish are also rich in protein, vitamin D, and selenium, making them ideal for muscle repair and immune support.
Dry or Canned Beans – ~$2
Beans like black beans and chickpeas are packed with plant-based protein and fiber, which support digestion and help regulate blood sugar. They’re also rich in iron, magnesium, and folate, making them essential for energy production and heart health.
Greek Yogurt (plain, small tub) – ~$4
Greek yogurt is a high-protein, probiotic-rich food that supports gut health. It’s also an excellent source of calcium and vitamin B12, which are vital for bone health and energy metabolism. Opt for plain versions to avoid added sugars.
Chicken Thighs (1 pound) – ~$4
Chicken thighs are an excellent source of protein, which is essential for muscle growth, repair, and overall body function. They also contain essential vitamins and minerals, including: B Vitamins (especially B6 and niacin), iron, zinc, and phosphorus. These micronutrients support energy production, brain function, red blood cell formation, while also supporting immune and bone health.
WHOLE GRAINS
Oats (quick or rolled) – ~$3
Oats are a whole grain loaded with soluble fiber, particularly beta-glucan, which lowers cholesterol and supports heart health. They provide sustained energy and are rich in magnesium and antioxidants that reduce inflammation.
Brown Rice(1 lb) – ~$2
Brown rice is a whole grain that retains its nutrient-dense bran and germ layers. It’s high in fiber, which supports digestion, and contains B vitamins and magnesium, which are essential for energy production and nervous system function.
HEALTHY FATS
All Natural Peanut Butter – ~$4
Peanut butter is a protein-rich spread that provides healthy fats, particularly monounsaturated fats, which promote heart health. It’s also a good source of vitamin E, magnesium, and niacin, which support brain and muscle function. Opt for natural versions with minimal additives.
Avocado (1-2) – ~$3
Avocados are rich in heart-healthy monounsaturated fats that help lower bad cholesterol levels. They’re also packed with potassium, vitamin E, and fiber, which support heart health, skin health, and digestion.
You don’t have to break the bank to eat healthier. By making deliberate, nutritious choices you are making an investment into your physical and mental health. This list provides a variety of nutrients while keeping costs low. Shop sales and buy generic brands to save even more money!
