Healthy Foods You Can Afford On A Budget

According to the 2020 State of Food Security and Nutrition in the World (SOFI) report, more than 3 billion people worldwide cannot afford a nutritious diet that meets global guidelines, while as many as 1.5 billion people can't even afford nutritional basics.

The World Health Organization explains that a healthy diet for the average adult consists of at least five servings of fruits and vegetables, less than five grams of salt, less than 50 grams of free sugars, and less than 30% of calories from fat. According to TuftsNow, meeting these requirements for a healthy diet is challenging for many families worldwide because many ingredients needed for one — like fresh fruit and veggies — are more expensive to grow and produce.

However, you might be surprised by how little you can spend at the grocery store and still end up with healthy ingredients. USDA research even shows that in general, healthy foods cost less than less healthy foods in terms of price per edible weight and price per average portion. Follow along to learn what budget-friendly foods to add to your shopping cart.

Chicken breast is a low-calorie, low-fat food that's also high in protein. One three-ounce serving of chicken breast provides just 2.69 grams of fat and a whopping 25.9 grams of protein, all for about 128 calories (via the USDA). The Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound, or about 54 grams for a 150-pound person. Just one serving of chicken breast offers could provide half or more of the RDA for some people.

Verywell Fit also notes that chicken breast has no carbs and is an excellent source of must-have nutrients, like vitamin B6 and selenium.

Look for chicken breast sold in bulk packages to keep the per-pound cost down. If you have a stringent budget, you can also opt for dark meat chicken (legs and thighs). According to Insider, dark meat chicken does have more saturated fat than chicken breast, but it also contains more unsaturated fat, which is one of the good-for-your-heart kind. No matter what kind of chicken you choose, be sure to leave the skin off to avoid the excess fat it contributes (via Healthline).

Sweet potatoes usually cost a bit more than white potatoes, but the difference probably won't upset your bank account too much. There are several reasons why sweet potatoes are typically recommended as a starch in healthy recipes over white potatoes. Some of these reasons include their carotenoid content, which carries important antioxidants into the body, rich nutrient content, and their power to lower inflammation. Sweet potatoes also have about four times the amount of vitamin A that you need daily, which supports eye health, kidney function, and the reproductive system, to name a few perks (per WebMD).

According to Verywell Health, sweet potatoes can even be important for people with diabetes to include in their diets. Although sweet potatoes do contain a lot of carbs, they're low on the glycemic index that measures the impact of food on glucose levels.

However, Healthline explains that the glycemic index value of sweet potatoes depends on how you cook them. Boiled sweet potatoes generally have a lower value than fried, baked, or roasted sweet potatoes. Furthermore, the longer you boil them, the better the chances of lowering their glycemic index.

Over the years, eggs have gotten somewhat of a bad rap due to their high cholesterol content, with just one egg providing the majority of the recommended daily intake of dietary cholesterol. However, more recent research has shown that getting cholesterol from food isn't as bad as eating a diet high in saturated fats. In other words, eggs aren't really the bad guys (per The Healthy).

In fact, eggs — which you can usually buy by the dozen for less than a morning cup of coffee — are good for you in many ways, like increasing the good cholesterol in your body, fueling you with muscle-building protein, and feeding your body antioxidants known to fight age-related eye conditions. They're also an excellent source of choline, a nutrient that supports the immune system and brain health (per Insider).

According to a 2019 scientific review in Nutrients, the egg yolk contains most of the essential vitamin content in eggs, including vitamins A, D, B6, and B12. However, reviewed data also revealed that egg whites could have tumor-inhibitory and antimicrobial properties and contain a notable amount of nutrients themselves.

Need a satisfying snack that staves off hunger through the day but doesn't put a big hole in your wallet? Try Greek yogurt. This type of yogurt is thicker than regular yogurt, which some people find more appealing. But it has other benefits as well, like having about twice the amount of protein, less sodium, and fewer carbohydrates than regular yogurt. Plus, just one serving of Greek yogurt has about the same amount of protein as a serving of most lean meats (via The University of Tennessee Medical Center).

And if you're watching your weight, this powerful yogurt can really help you reduce your appetite and keep you satisfied longer, registered dietician Katherine Brooking tells Eat This, Not That! Brooking also points to a study from Society for Endocrinology researchers that found that protein, which is plentiful in Greek yogurt, could reduce belly fat as a result of breaking down into the amino acid phenylalanine. This amino acid releases gut hormones that suppress the appetite.

When it comes to choosing between frozen and fresh vegetables, you probably consider both price and convenience. Frozen veggies can often beat out fresh in both instances, and in some cases, frozen vegetables could even be the healthier option.

Such is the case with frozen spinach, which is often more affordable than and can far outlast fresh spinach. According to AICR's nutrition advisor Karen Collins (via AICR), research has shown that as fresh spinach sits on trucks and shelves waiting to be delivered and bought, it actually loses some of its nutrient content, like folate. Meanwhile, frozen spinach preserves those nutrients in its frosty state.

Just what nutrients does spinach provide? Registered dietitian Cynthia Sass writes via Health that vitamin K, vitamin C, and vitamin A top the list. The super veggie also contains phytochemicals that can prevent disease and DNA damage, as well as nitrates that can naturally decrease blood pressure.

Buy a large box of teabags at the store, and you'll likely only spend a few dollars for enough tea to last a month or two. Tea is incredibly affordable, and it could be beneficial to your overall health, especially when processed as little as possible. According to Today, tea contains antioxidants that fight cell damage, especially white tea, which is more unprocessed than other types of tea. Research has also shown that it can potentially lower the risk of heart disease, protect bone density, and aid weight loss. Plus, most teas have much less caffeine than your average cup of coffee. 

Penn Medicine states that green tea is one of the richest in flavonoids, which can prevent blood clots, lower blood cholesterol, support the immune system, and fight inflammation. Oolong tea is another good choice, with its inflammation-reducing polyphenols. It also contains an amino acid called l-theanine that may support cognition, reducing the risk of Alzheimer's and related conditions.

With a large bunch of bananas usually costing no more than a few dollars — even for the organic variety — it's always a good idea to add some to your grocery list. Bananas are one of the most potassium-rich foods you'll find, with one banana offering about 375 mg of potassium (via USDA FoodData Central). According to the National Institutes of Health, potassium is essential for normal cell function, and the average adult needs between 2,600-3,400 mg of it each day.

Of course, its potassium content isn't the only reason to enjoy a banana. Registered dietitian Cassie Bjork tells Eat This, Not That! that bananas also have the power to regulate our fight-or-flight response to lower anxiety and boost our mood. Plus, the tryptophan in a banana could even help you sleep better. Bjork adds that vitamin B6 in bananas is essential to overall health, supporting the nervous, digestive, immune, and heart systems.

You might pay slightly more for a bag of brown rice compared to white rice, but it's still an affordable pantry staple to have on hand. Plus, the nutritional value you'll get from it could outweigh the price difference. Registered dietitian Beth Czerwony tells Cleveland Clinic, "Hands down, brown rice brings more to the table [than white rice]." That's because brown rice contains all three parts of a whole grain: the germ, bran, and endosperm. With white rice, you only get the endosperm leftover from processing, which also packs the lowest nutritional value of the three parts.

Czerwony adds that brown rice is also the better pick for must-have nutrients like vitamin B6, magnesium, and dietary fiber. As a bonus, it'll keep you feeling more satisfied for longer after eating because it's a complex carb rather than a refined one.

If you have a week with a little wiggle room in your budget, try black or wild rice for some variety. They're a bit pricier, but they're also high on the health food list (per Healthline).

A vegan diet could be a little pricier than a non-vegan diet, according to PETA. However, if you're smart about what you buy and opt for fresh ingredients rather than prepared foods and meals, you may not see much of a difference in your grocery bill.

One staple that won't dent your budget? Hummus. This vegan-friendly food is made from chickpeas, a legume that's low in unhealthy fat, rich in fiber, and loaded with nutrients. Dietician Patricia Bridget Lane tells Cleveland Clinic that chickpeas can prevent constipation, regulate weight, and control blood sugar.

Hummus packs in similar benefits of chickpeas but doubling as a versatile ingredient. The key to buying hummus is to read its nutrition label carefully. Registered dietitian Jerlyn Jones (via Prevention) suggests buying "hummus with as few ingredients as possible, mostly whole foods." Additionally, registered dietitian Jim White tells Eat This, Not That!, "An ideal product will provide more protein, fiber, iron, potassium, and less sodium, sugar, and saturated fat."

Who says snacks can't be healthy? Popcorn is actually one of the best snacks you can grab — if you're careful about the kind you buy and how you prepare it, of course. The American Heart Association suggests air-popping your own kernels at home to reap the benefits of this heart-healthy food, which is also the budget-friendliest way to buy it. Popcorn is a whole grain, making it high in fiber that's linked to heart health.

According to Popcorn.org, there's about 30 calories in one cup of air-popped popcorn, and adding a light amount of butter to it adds only another 50 calories. That's just 80 calories for a yummy treat. Plus, it's sugar-free, low in fat, and has no artificial preservatives or additives when you pop your own kernels.

Registered dietitian Kim Pierpont (via Insider) suggests that adding your own healthy toppings to popcorn can be a great way to get a little more flavor without all the unnecessary calories, fat, and sugar. For instance, sprinkle cayenne pepper, cocoa powder, or cinnamon on your air-popped popcorn for a flavor boost.

Everyone needs vitamin C in their diets. According to the National Institutes of Health, most adults need between 75 and 90 milligrams each day. The nutrient assists with metabolism, wound healing, and protein transport, to name a few important processes. It's also linked to delaying or preventing some types of cancer and cardiovascular disease.

Among the National Institutes of Health's vitamin C-containing foods chart, red peppers rank the highest with 95 milligrams of vitamin C in just half a cup — more than what most people even need for a full day. Green peppers are number six on the list with 60 milligrams per ½ cup, falling just behind orange juice, oranges, grapefruit juice, and kiwi. Healthline adds that bell peppers also give you lots of other nutrients, like potassium, vitamin A, and vitamin B6.

While red peppers contain the most vitamin C, green bell peppers are still excellent sources of the nutrient, providing most of what you'll need each day. And, they could be better for your budget. Marketplace reports that they're often the cheaper pepper to choose because they're basically unripened colored peppers, so their production costs aren't as high.