Here’s the proof that eating nutritiously doesnt mean you’re gonna wanna break the bank.
When it comes to eating healthy, flexibility is key to making new habits stick long-term.
You get to choose exactly what foods to eat within those groups.
Ali Redmond (photography, food & prop styling)
What’s more, you don’t need to break the bank to follow this eating pattern.
Add these 12 foods to your shopping cart to get a nutrient boost at a lower price point.
Black-eyed peas are delicious in ourChipotle Black-Eyed Peas & Collards with Crispy Shallots.
Cannellini beans shine in aCreamy White Bean Soup.
And pinto beans are an affordable addition in recipes like theseEasy Chicken Tinga Rice Bowls.
Lentils
There are manyreasons to love lentils.
They’re even great in smoothies, like our five-starMango-Ginger Smoothierecipe.
Potatoes
What’s not to love about the humble spud?
Canned Fish
The Mediterranean diet encourages eating two servings of fish weekly due to theomega-3 fatty acidsthey contain.
Opting for canned fish is a great way to up your intake.
Try them in ourSkillet Tuna Noodle Casseroleor transform them into tastyEasy Spicy Salmon Cakesfor a 20-minute main.
In fact, cannedtomatoeseven deliver greater levels of iron and the antioxidant lycopene than fresh tomatoes do.
Onions help support healthy blood sugar levels and haveanti-inflammatory propertiesthat can benefit your heart health.
Include onions and garlic in your diet by trying dishes like ourStuffed Cabbage SoupandScallion-Ginger Beef & Broccoli.
But sometimes specialty grains can come at a higher price or may be less available where you shop.
Luckily, rice is a great budget-friendly grain that is widely available.
Frozen Berries
Another key component of the Mediterranean diet isvarying your fruits and veggiesas much as possible.
The more color you add to your plate, the greater variety of nutrients you receive.
In fact, enjoying them regularly can be a major boonfor your brain health.
But fresh berries can go bad if not eaten soon after purchase.
That’s where frozen berries come in.
Plus, they typically cost less than half what their fresh counterparts cost.
Oats
Oats are another example of afiber-rich whole grainthat can be more accessible to those on a budget.
Plus, dried oats have a great shelf life, lasting up to two years if stored properly.
A 30-ounce container of name-brand Quaker Oats retails at $5.50that’s less than 19 cents per ounce.
And store-brand options can cost even less.
Various foods, including budget-friendly options like this list, can fit into the eating pattern.
U.S. Department of Health and Human Resources.Scientific Report of the 2015 Dietary Guidelines Advisory Committee.
U.S. Department of Agriculture.
U.S. Department of Agriculture.
FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.
U.S. Department of Agriculture.
FoodData Central.Potatoes, baked, flesh and skin, without skin.
