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!Have questions or comments about this post? Please feel free to comment on MyNetDiary's Community Forum or Facebook page – We would love to hear from you. And consider visiting our new Pinterest page!
Tags:Foods & Recipes/Fruit & Vegetables Meal Planning & Diets/Healthy Eating Meal Planning & Diets/"Plan, Shop, Prep, and Cook"
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