28 March 2013 The Healthy Dollar Menu

Eating healthy doesn't have to eat up your tax refund. In fact, there are numerous “super foods” that cost less than a buck a serving. Here's a list of 10 of them!

Oats — cost: $.10 per serving

Oats are great for getting fiber into your diet (3 g. per serving). Research has shown that increasing your fiber intake can lower one's LDL (bad) cholesterol.

Lentils — cost: $.15 per serving

Lentils are high in fiber and protein (8 g. and 9 g. respectively). And what's great about lentils, compared to beans, is that they cook in a half hour and don't need to be soaked overnight.

Almonds — cost: $.63 per serving

Almonds carry 37% of your daily Vitamin E in one 1-oz. serving. They also provide calcium, fiber and folate.

Kale — cost: $.60 per serving

Kale is a well-known superfood. One serving provides 10x your daily dose of Vitamin K and 3x your Vitamin A; plus it helps your vision. Go Kale!

Cabbage — cost: $.27 per serving

Cabbage, like other cruciferous-rich veggies, has been linked to lower rates of cancer. It is also a great source of Vitamins C and K; plus it's very low in calories!

Tea — cost: $.10 per serving

Tea is not only good for you; it's good for your budget! Load with antioxidants, tea also boosts your immune system and promotes general heart health. Research has shown that those who drink 12 oz. of tea daily are about half as likely to have a heart attack as non-tea drinkers.

Oranges — cost: $.34 per serving

Just think, one orange provides a day's dose of Vitamin C, plus 3 grams of fiber, for only 70 calories.

Peanut Butter — cost: $.21 per serving

Peanut butter is loaded with heart-healthy mono- and polyunsaturated fats, as well as Vitamin E and Zinc.

Tuna — cost: about $.60 per serving

Like salmon, tuna also provides omega-3s. And in canned form, it's easy to pack for lunches!

Eggs — cost: $.17 per serving

Small and inexpensive, eggs have a lot of nutrition. They offer 4 grams of protein, and the yolks offer some Vitamin D. And for only 80 calories, eggs really are incredible and edible!

Ryan Newhouse

Ryan Newhouse is the Marketing Director for MyNetDiary and writes for a variety of publications. He wants you to check out MyNetDiary on Instagram!

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Disclaimer: The information provided here does not constitute medical advice. If you are seeking medical advice, please visit your healthcare provider or medical professional.

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Foods & Recipes/Fruit & Vegetables Meal Planning & Diets/Healthy Eating Meal Planning & Diets/"Plan, Shop, Prep, and Cook"

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