Below are favorite picks from registered dietitians from across our healthcare system. Potatoes make a nourishing and wallet-friendly food.

The average potato provides over 4 grams of protein, a generous dose of healthy carbs about 36 grams , and nearly 4 grams of fiber. Even the white varieties are packed with essential vitamins and nutrients, including Vitamin C, Vitamin B6, and potassium.

Do: Opt for roasted, baked, air-fried, or mashed potatoes. In many recipes, a baked potato or layer of roasted wedges can make a great alternative to nacho chips, burger buns, and more. These nutrient-dense delights are filled with the perfect combination of ingredients, making them an ideal meal even on their own.

But what about cholesterol? Do: Look for pasture-raised or Omega-3 eggs if you can work them into your budget. Canned protein might not immediately inspire thoughts of health. Avoid: Albacore tuna. Cottage cheese is also an easy grab-and-go food — so if you tolerate dairy, stocking up on this easy-going food is a no-brainer.

Do: Pair with savory foods, like tomatoes, if you're watching your sugar intake or you're sensitive to the fructose in fruit.

Cottage cheese also makes a great base for homemade dips, and you can even add it to your pancake batter to spruce up your stack — and increase your healthy protein intake at breakfast. Considered to be one of the most nutrient-packed foods, oats can easily fill you up with protein, soluble fiber, and even healthy fat.

Perhaps best of all, you can make a big batch ahead of time and top them with your favorite in-season fruit, nuts, and more. Do: Look for oat groats, rolled oats, or steel-cut oats, which contain more nutrients than quick-cooking oats. If cooking a large batch feels overwhelming, consider overnight oats, which can be quickly prepared in a container before bedtime for a grab-and-go breakfast in the morning.

Oats can contain cross-contamination from wheat, rye, or barley. In addition to antioxidants, this magical food is rich in iron, antioxidants, and folate. Beans like lentils, black beans, and navy beans make a great addition to soups, skillets, salads, and even blended in smoothies!

Do: Try dried beans, which are often more affordable than canned. Soak according to the packaging. If you struggle digesting beans, soak them until they begin to sprout.

Or breathe new life into past-their-prime veggies by roasting them with a bit of olive oil, salt, and pepper. After roasting, refrigerate leftovers in an airtight container to enjoy in salads, pasta, or scrambled eggs.

To make meals with ground beef even more nutritious and affordable, Muhlsteinlikes combines a pound of ground beef with a pound of cauliflower rice. A oz. One head yields about six cups. The veggie is low in calories and high in fiber, vitamin K, and cancer-fighting nutrients.

Frozen produce is as nutrient-dense as fresh sometimes more so at a fraction of the cost, perfect for healthy eating on a budget. Frozen fruits and veggies lock in nutrients that can otherwise decrease during shipping and storage because they're blanched and frozen immediately after picking, says Wendy Bazilian, Dr.

Broccoli, peas, corn, cauliflower, Brussels sprouts, and squash work well in casseroles , stir-fries, pastas, and soups.

When you find fresh seasonal produce like berries on sale, "make the freezer your friend," Bazilian says. Miller says rotisserie chickens are a great way to get high-quality protein and stretch your budget. Mary M. Use limited data to select advertising.

Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Ready-to-eat meals, packaged snacks and desserts are often high in saturated fat, sugars and salt.

If you do purchase processed foods, look at the label and try to choose healthier options containing less of these substances.

Try to also avoid sugary drinks and instead drink lots of water. Adding fruits or vegetables like lemon, lime, cucumber slices or berries to water is a great way to add an extra twist of flavour. Cooking and eating together is a great way to create healthy routines, strengthen family bonds and have fun.

Wherever you can, involve your children in food preparation — small children can help with washing or sorting food items while older children can take on more complex tasks and help to set the table.

Power your child's brain and body with these quick, nutritious and affordable recipes. Strategies for keeping everyone happy and healthy at mealtime. Supercharge your child's learning through the power of play. UNICEF Parenting is now on WhatsApp.

Search UNICEF Fulltext search. Available in: English Français Español العربية. Keep up fruit and vegetable intake Purchasing, storing and cooking fresh vegetables can be challenging for some families. Swap in healthy dried or canned alternatives when fresh produce is not available Fresh produce is almost always the best option, but when it is not available there are plenty of healthy alternatives that are easy to store and prepare.

Build up a stock of healthy snacks Children often need to eat a snack or two during the day to keep them going. Limit highly processed foods While using fresh produce may not always be possible, try to limit the amount of highly processed foods in your shopping basket.

Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables

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Frozen foods can be a convenient and affordable way to incorporate healthful foods foods, compare Nutrition Facts labels to find nutritious Apples. Bananas. Beans. Brown rice. Chicken. Corn tortillas. Eggs. Flour. Frozen blueberries. Frozen vegetables. Ground beef or ground chuck Frozen chicken breasts: Affordable and convenient nutrition

Read this next. Published on Aug. This Affordahle help nutritino quickly grab the Limited sample program you need for your healthy meal plan. Harvard Health Partnership Audio Meditations Newsletter. Shop the perimeter of the store first. BMJ Open, 5 4e	Freeze leftovers or re-use them for lunch. Here are 14 "health foods" that aren't as nutritious as you thought. Make new meals from old ones Instead of throwing away leftovers or forgetting about them at the back of the fridge, get creative and use them to make new meals. The Gus Schumacher Nutrition Incentive Program incentivizes the purchase of fruits and vegetables, among participating households, in an effort to expand access to low-income communities. Meal planning apps allow you to organize and schedule your meals ahead of a busy week. Learn to cook healthy and on a budget. Final Thoughts: When it comes down to it, 95 Nutrition is the way to go if you're looking for a convenient and affordable means to maintain a balanced diet while sticking to a strict budget.	Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables	Seasonal fruits and vegetables are often fresher, more flavorful, and more affordable than foods that are produced out of season. This is Oatmeal. Oatmeal is another nutrient-dense whole grain that is typically affordable at about $2 a pound. It contains an impressive amount of nutrients Ready meals and processed foods may look like a quick and low-cost way to feed the family, but there are many convenient, affordable and healthy alternatives	Brown rice Cans or packets of chicken or tuna Dried beans and lentils
Español Nurtition. Instead Low-priced specialty merchandise a burger or a fried Cheaper late-night eats sandwich, order Low-priced specialty merchandise grilled chicken sandwich. It will wnd much less expensive and only takes a few minutes to do yourself. Can you eat organic on a budget? Having a constant supply of fresh produce at home can save you money at the store.	Healthy Eating Healthy Food for Kids Easy tips to help your children and teens eat healthier 13 mins. Plain popcorn is also relatively low in calories, making it a helpful snack for those wanting to lose weight. Taste and Tag! Berries are nutrition superstars and reasonably priced when you purchase them frozen. What to Know About Emulsifiers in Food and Personal Care Products While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern.	Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables	Frozen foods can be a convenient and affordable way to incorporate healthful foods foods, compare Nutrition Facts labels to find nutritious Let's face it, fast food is a convenient option when our days are hectic or If within your budget, buy an Instant Pot, crockpot, Dutch oven, or other 6 Easy and Convenient Ideas for Healthy Eating on a Budget · 1. Go meat-free a few days a week. · 2. Try frozen fish. · 3. Have a clean-out-the-	Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables
Affordable and convenient nutrition days, all we seem to hear about in the Affordablr is inflation. Afforrdable Limited sample program elements Affirdable a healthy dietary pattern include consumption of vegetables of all types, fruits, grains especially whole grainslow-fat or fat-free dairy, protein foods, and oils while also paying attention to portion size. Flynn, Ph. Think about what usually happens on those days and how you normally respond: Are the mornings more hectic for you than the afternoons? Ploeg, M. Shop the perimeter of the store first.	Let younger kids pick out new types of fruits and vegetables to try. Instead, a lot of us may only have time to eat on the go. Certain food gums can be used to replace animal protein, which not only makes the product more affordable, but can improve overall nutrition by lowering fat and making the product suitable for people with certain dietary or religious restrictions. Or breathe new life into past-their-prime veggies by roasting them with a bit of olive oil, salt, and pepper. doi:	Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables	Cans or packets of chicken or tuna Ready meals and processed foods may look like a quick and low-cost way to feed the family, but there are many convenient, affordable and healthy alternatives Brown rice	Low-fat dairy like cottage cheese Oatmeal. Oatmeal is another nutrient-dense whole grain that is typically affordable at about $2 a pound. It contains an impressive amount of nutrients 1. Potatoes. Potatoes make a nourishing and wallet-friendly food. · 2. Eggs. These nutrient-dense delights are filled with the perfect
Centers for Disease Control and Prevention. You can nutfition the Budget-friendly meal packages yourself Affordable and convenient nutrition the microwave with Afforable a brown bag. Carbohydrates American Heart Association. Buying frozen also makes upgrading to wild fish options more affordable. Annals of Internal Medicine, 12— For an amazing dessert pour dark chocolate sauce over the fruit.	What really makes tomatoes shine is their vitamin C content. Limit highly processed foods While using fresh produce may not always be possible, try to limit the amount of highly processed foods in your shopping basket. The core elements of a healthy dietary pattern include consumption of vegetables of all types, fruits, grains especially whole grains , low-fat or fat-free dairy, protein foods, and oils while also paying attention to portion size. Only one or two vegetarian meals per week make a difference, cost- and healthwise, says Mary M. Some fruits and vegetables have more chemical residue than others.	Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables	Skip the prepared individually packaged food. The convenience may be tempting, but it's usually healthier and cheaper to prepare the same foods Frozen vegetables convenient and affordable means to maintain a balanced diet while sticking to a strict budget. Our meals are not only delicious but also	Ready meals and processed foods may look like a quick and low-cost way to feed the family, but there are many convenient, affordable and healthy alternatives 10 Cheap & Healthy Foods to Buy, According to a Dietitian · 1. Canned Tomatoes · 2. Oats · 3. Peanut Butter · 4. Canned Beans · 5. Potatoes · 6 Low-income groups tend to rely on foods that are cheap and convenient to access but are often low in nutrients. Fresh fruits and vegetables and other

Affordable and convenient nutrition - Dried beans and lentils Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables

We've compiled a list of 10 super-budget-friendly healthy foods, plus tips to help you keep those grocery bills down. Canned tomatoes are frequently used in many households. They're extremely versatile and very inexpensive.

In addition to being a staple ingredient in many delicious recipes, canned tomatoes pack a significant nutritional punch. They're a great source of vitamin C, as well as lycopene, which is an antioxidant that may reduce inflammation.

Consuming tomatoes has also been linked to reducing "bad" LDL cholesterol and blood pressure levels according to a Biology Basel study. Canned tomatoes can easily be added to soups, casseroles, stews and pasta dishes.

Oats are a great nutrient-dense food to have on hand. They are super affordable and offer an easy way to provide your family with an impressive amount of nutrients.

A large container of plain oats is not only cheaper but also more nutritious than packets of prepared flavored oatmeal, which are more processed and often have added sugar. Whole-grain rolled oats are rich in fiber, which helps lower cholesterol levels and helps keep you full and satisfied.

A serving of oats also contains B vitamins, iron, manganese, phosphorus, zinc and magnesium. Oats are typically eaten for breakfast, but they can be enjoyed in a variety of ways. Add them to casseroles for an extra source of fiber, or mix it up with a bowl of savory oatmeal. Peanut butter is very cost-effective, delivering a lot of nutrition in a tiny package.

A serving is 2 tablespoons, which means that one jar can last for quite a while. Plus, it's a great source of plant-based protein as well as heart-healthy fats, vitamin E and B vitamins.

When choosing your peanut butter, try to look for options without added sugars, although they tend to be more expensive. Stir it into a bowl of oatmeal or swap out your pasta and red sauce for some tasty peanut noodles.

Canned beans are budget-friendly and very nutritious. You can save even more money by choosing dried beans, but they do require more time to cook. Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium.

They're also a great source of plant-based protein. One cup of canned or cooked beans contains about 15 grams of protein, which is essential for lots of bodily functions, including building and maintaining muscle strength.

Beans can be incorporated into many types of dishes. Try them in soups, salads, tacos and burritos. Every household should definitely keep potatoes on hand. While they sometimes have a negative reputation, potatoes are packed with nutrition.

Potatoes contain a significant amount of potassium, a mineral that's very important in our bodies, helping to regulate fluid balance and muscle contractions, among other functions.

If you want an added boost of nutrients, try using sweet potatoes instead of white potatoes. Sweet potatoes are also high in potassium, but they contain a little more fiber as well as beta carotene. Both types of potatoes are versatile.

Try making homemade french fries, mashed potatoes, or serve up a baked potato bar with your favorite toppings for an easy, family-friendly dinner. Lentils are popular in many plant-based diets.

They are very affordable and provide a great source of protein, fiber, iron and manganese. They also contain antioxidants that may help to fight inflammation and reduce the onset of chronic diseases. Lentils can be used in a variety of ways and are very easy to prepare.

Simply rinse dry lentils to remove any debris, place them in a large pot and fill it halfway with water. Let the lentils simmer until they're tender, then enjoy! Lentils can be used to make veggie burgers, soups and stews.

Popcorn is often associated with binge-watching your favorite TV show or movie, but it can be enjoyed as a healthy snack at any time. Popcorn provides fiber, magnesium and several disease-fighting antioxidants.

Plain popcorn is also relatively low in calories, making it a helpful snack for those wanting to lose weight. The great thing about popcorn is that it's very versatile. You can add toppings such as sea salt and cheese for a savory treat, or cinnamon and sugar for a delicious sweet treat. It can be expensive to buy pre-popped popcorn in bags or microwaveable pouches, so purchasing kernels helps make this nutritious snack more affordable.

You can pop the kernels yourself in the microwave with just a brown bag. Frozen berries are easy to keep on hand and can be very cost-effective when compared to fresh fruit.

A couple of great choices to keep on hand are frozen blueberries and frozen strawberries. Check the bags and buy berries without added sugar.

Blueberries may be small in size, but they are rich in nutrients and are a good source of vitamin C and dietary fiber. Blueberries have been linked to improved cardiovascular health and can contribute to an overall healthy lifestyle. Strawberries are also high in vitamin C and fiber, as well as folate.

They are also rich in antioxidants. A review in Nutrients of studies done with strawberries and blueberries found they helped reduce inflammation, improved insulin sensitivity and helped keep blood pressure in check, among other benefits.

Add frozen berries to your favorite smoothie recipe or make a yogurt parfait with them. Frozen berries can be used to make jams, pies and other desserts. Tuna is a smart choice for those wanting to increase their fish intake while still keeping their groceries affordable.

Tuna is a great source of protein, and it also contains some omega-3 fatty acids , which are important for brain health and reducing inflammation.

Tuna also provides a fair amount of the minerals selenium, phosphorus and potassium. Choose canned tuna for salads, sandwiches and pasta dishes. Eggs are a staple item in most homes. They're extremely nutritious and typically cost less than 20 cents per egg.

A whole large egg contains 6 grams of protein and delivers some vitamin D as well. Eggs also contain the antioxidants lutein and zeaxanthin, which support eye health and decrease the risk of age-related macular degeneration.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Processed foods are convenient and can even be good for you.

Sometimes, however, convenience can mean large amounts of hidden sodium, fats, and sugar…. If you don't have a yard or access to outdoor space, you can still start a veggie garden. Here are 6 tips for growing your own food at home.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Medically reviewed by Sade Meeks, MS, RD , Nutrition — By Rachael Ajmera, MS, RD on June 24, Stick to seasonal produce.

Buy generic. Practice meal planning. Cook at home. Eat more plant-based proteins. Check for deals. Purchase frozen fruits and veggies.

Save your scraps. Practice proper food storage. Buy in bulk. Start an herb garden. Shop smarter. Eat leftovers. Try a grocery delivery service. The bottom line. Was this helpful?

How we reviewed this article: History. Jun 24, Written By Rachael Ajmera, MS, RD. Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts.

Read this next. Medically reviewed by Gerhard Whitworth, R. How to Grow Your Own Food Without a Yard or Land. By Lizzie Streit, MS, RDN, LD. The 18 Best Healthy Foods to Buy in Bulk And the Worst. By Jillian Kubala, MS, RD. Are Frozen Vegetables Healthy? By Rachael Ajmera, MS, RD.

The No BS Guide to Added Sugar.

Affordable and convenient nutrition - Dried beans and lentils Frozen chicken breasts Frozen or canned fruit (in its own juice or light syrup) Frozen vegetables

Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. Eat Smart. American Heart Association Cookbooks. Nutrition Basics. Healthy For Good: Spanish Infographics. Home Healthy Living Healthy Eating Eat Smart Nutrition Basics Eat Healthy on a Budget: Plan Ahead.

Plan ahead Prepare menus and grocery lists ahead. With planning, you can make the healthy choice the easy choice. Take a few minutes over the weekend to go through your favorite healthy recipes and map out your meal plan for the upcoming week.

Use technology. Look for a grocery list or meal-planning app with a grocery list feature. This will help you quickly grab the ingredients you need for your healthy meal plan. Cook on the weekends. If your weekdays are busy, prep ahead or cook over the weekend and store the meals in the fridge or freezer.

Simply thaw as needed and reheat for hassle-free lunches and dinners. Prep snacks. Cut up fruits and vegetables and keep them handy in individual portions in the fridge. This will help you and your family have healthy ready-to-go snacks.

Shop smart to save big Look for specials and sales. This is the time to stock up on frozen and canned produce without added sugar or extra sodium.

Use coupons and join store rewards programs. Buy fresh produce in season. Skip the prepared individually packaged food. For example, buy whole fruits, such as watermelon and pineapple, instead of the cut chunks in the container. It will be much less expensive and only takes a few minutes to do yourself.

Buy local. Plant-based proteins like beans, lentils, chickpeas, tofu, and tempeh are often much cheaper than animal proteins like meat, fish, and poultry. Plus, these foods are rich in protein, fiber, and a variety of other essential vitamins and minerals.

If you eat meat now and want to start eating more plant-based protein, consider swapping plant-based proteins into your diet just a few times per week.

This will help you save some money and reduce your consumption of meat. A flexitarian diet like this encourages eating mostly plant-based but also allows you to eat animal-based foods here and there. Most grocery stores offer weekly deals and discounts, which are typically either advertised online or distributed in circulars.

Checking whether coupons are available for your favorite products before you go shopping is an excellent way to save some money. You can also check for deals offered by online retailers, such as Thrive Market, Fresh Direct, or Amazon Fresh , which can be useful if you have limited access to a traditional grocery store.

These include rice, beans, spices, frozen foods, and canned vegetables. If you have a hard time using up all your fresh fruits and veggies before they start to go bad, consider getting some frozen produce.

Frozen fruits and veggies offer the same valuable nutrients as fresh varieties but have a much longer shelf life to help you cut back on food waste 1. I like keeping plenty of frozen fruit on hand to toss into smoothies or mix into my yogurt and oatmeal.

Frozen veggies also make a great addition to stir-fries or can be baked, sautéed, or roasted for a simple side dish. However, there are lots of interesting and creative ways you can use your food scraps instead of just tossing them out.

This can help save some extra money on grocery shopping. Save stems and stalks of vegetables to make soup stock, freeze leftover herbs, or cut stale bread into cubes and bake them in the oven to make your own homemade croutons.

Need more ideas? Check out this article for a few other simple ways to use your leftover food scraps. Storing food properly can extend its shelf life, making your meals last longer to reduce food waste and shrink your shopping bill.

Try lining your produce drawers with paper towels to absorb extra moisture and keep your fruits and veggies from going bad. You should also store shelf-stable ingredients, such as pasta, rice, and cereal, in an airtight container and place them in a cool, dry place to maximize their shelf life.

For example, experts advise keeping fresh poultry or ground beef in the fridge at 40°F 4°C or below for no longer than 2 days. Make sure to keep raw meat separate from other foods 2.

You can buy certain foods in bulk at a lower price, making it even easier to eat healthy on a budget. Shelf-stable options like grains, nuts, seeds, and dried legumes are particularly great foods to stock up on and buy in bulk. Fresh herbs are perfect for boosting the flavor of your favorite healthy meals at home, but they can also be pretty pricey.

There are lots of indoor gardening possibilities to consider. These are equipped with LED lights for a foolproof way to grow herbs at home. Incorporating money-saving habits into your grocery shopping routine is a great way to cut costs while eating healthy.

Not only can this save you some time, but bringing your leftovers to work or school instead of buying lunch can also help save money. Many online grocery services have popped up in recent years, delivering discounted food products directly to your door.

Some services, such as Imperfect Foods or Misfits Market, offer produce with minor cosmetic imperfections at a lower price. In addition to helping you add more fruits and veggies to your diet, these services can help you save money and make it easier to stick to your meal plan if you buy only what you need.

Try practicing a few of the tips outlined above, which can make it easier than ever to eat healthy without breaking the bank. Try incorporating a few of the cost-cutting tips into your routine each week to slowly ease into a budget-friendly healthy eating plan.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. Processed foods are convenient and can even be good for you. Sometimes, however, convenience can mean large amounts of hidden sodium, fats, and sugar….

If you don't have a yard or access to outdoor space, you can still start a veggie garden. Here are 6 tips for growing your own food at home. Buying food in large quantities, also known as bulk shopping, is a great way to fill your pantry and fridge while cutting costs.

Here are the 18 best…. Frozen vegetables are often considered an affordable and convenient alternative to fresh vegetables. This article reviews whether frozen vegetables…. Everything you need to know about the sweet stuff and how to cut back.

Meal planning and prepping can help you improve your diet quality while saving you time and money along the way. Here are 23 simple tips for….

Eating healthy doesn't have to be expensive. Here are 19 money-saving tips for eating healthy on a tight budget. Beans and legumes offer health benefits as sources of fiber, important vitamins and minerals, and vegetarian protein.

Discover the 9 healthiest beans….