Can Healthy Eating Be Affordable? Yes!

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Planning meals on a tight budget can feel stressful.

And walking down the “health food” aisle to see all the special or fancy foods, superfoods, or trendy foods you see on social media doesn’t help.

I’m Dr. Kimberly Dawdy, a naturopathic doctor in Ottawa.

And if you’re feeling the squeeze on your dollar, you’re not alone.

But the truth is, healthy eating can be simple and affordable.

Creating a meal plan full of nutritious, easily accessible foods is possible, even with limited funds.

There are many common, cost effective foods that can make up a satisfying diet, full of nutrients.

Let’s take a look at them.

Is It Possible To Eat Healthy For Cheap?

Yes!

There are many foods that are both affordable and chock full of nutrients.

Let’s discuss some great, affordable food options when you’re meal planning on a budget.

1. Eggs

Eggs are thought of largely as a breakfast food, but they can be eaten with any meal, and are frequently used in baking, as well.

One of the most versatile foods, eggs can be prepared in so many different ways, everyone is sure to find a preparation that they love.

Usually purchased by the dozen, eggs are an affordable and satisfying source of protein, and antioxidants.

Eggs also contain most of the essential vitamins and nutrients we need in a day, including choline, which is important for brain function, and is found in very few other food sources.

You’ll also find vitamin A, vitamin C, vitamin D, vitamin E, vitamin B12, calcium, iron, and several others.

2. Apples

We all know the saying about “an apple a day,” and that saying exists for a reason.

Apples are nutrient dense, full of fibre, vitamins and minerals, and antioxidants.

Fibre is useful for weight control, and can also help to maintain healthy blood sugar levels.

Antioxidants may help to lower the risk of chronic disease by reducing inflammation in the body.

Apples are relatively inexpensive, and can be eaten raw, or used in cooking and baking.

There are various kinds of apples, ranging from tart to sweet – there’s a flavour for everybody.

They are also easy to toss in a bag and take with you when you’re on the go.

3. Potatoes

Arguably one of the most versatile foods in the world, potatoes can be purchased in bulk for a low price.

They can be prepared in endless ways, from baked to fried, boiled to sauteed.

Eating potatoes with the skin adds valuable extra nutrients, including vitamins B and C, which may benefit your immune system and your brain, and fibre, which is necessary for healthy digestion.

Potato skin is also high in potassium – it contains even more than bananas.

Potatoes are an amazing addition to every meal, or even as a snack.

4. Sweet Potatoes

Like potatoes, sweet potatoes can be prepared any way you can imagine.

They taste great roasted, baked, boiled, or mashed.

Unlike potatoes, sweet potatoes can even be used in dessert.

Including sweet potatoes in your diet is a cheap and easy way to boost the nutritional impact of your meals.

Sweet potatoes are high in beta carotene, which is integral to eye health.

Beta carotene is converted into vitamin A inside your body; one sweet potato contains a huge amount of the stuff.

Sweet potatoes contain vitamins B and C, fibre, and potassium.

There’s some evidence they also provide anti inflammatory benefits, which may help to reduce the risk of cancer, and other chronic illnesses.

5. Lentils

Lentils can be purchased either dried or canned.

Dried lentils are sold in bulk, and are very affordable.

Easily incorporated into soups, stews, or salads, lentils are a great alternative to meat and provide a significant amount of protein.

A single cup also contains most of the folate, iron, copper, and magnesium that you need each day.

Lentils provide antioxidants and a good amount of fibre, and they are quite filling, which makes them great for weight control.

There is evidence that eating lentils can help control blood pressure and cholesterol levels, making them a valuable addition to any diet.

Mix lentils with rice, and you get a complete protein as well – that is, all the amino acids your body needs.

6. Oatmeal

Oatmeal is typically eaten at breakfast, but it’s a great option for any meal or snack.

Adding fruit, nuts, or yogurt to your oatmeal can help add nutrients to an already nutrient dense food, and makes it an even more filling meal.

An affordable whole grain, oatmeal is full of fibre, which helps maintain a full feeling, and is good for digestive health.

It also contains a number of the B complex vitamins, and multiple minerals, including iron, zinc, and magnesium.

There is evidence that eating oatmeal regularly can help to prevent diabetes, and heart disease.

RELATED: Eating A Type 1 Diabetes Diet

7. Spinach

Spinach is an extremely versatile leafy green vegetable, perfect for putting on sandwiches, adding to salads or smoothies, or tossing into any cooked dish, from omelettes to ramen to pasta.

It can usually be purchased in large bags for a reasonable price, and it goes a long way.

And it is a nutritional powerhouse.

Spinach contains folate and manganese, and vitamins A, C, and K, which may reduce the risk of cancer and heart disease.

It also supports bone health, and may reduce your risk of osteoporosis.

8. Onions

Onions are a kitchen staple, often used to add flavour to dishes.

Versatile and delicious, onions can be served cooked, or added raw to sandwiches, salads, or even salsas.

They can typically be purchased in a bag, for a low price point per pound.

They tend to have a fairly long shelf life as well.

It’s less well known, though, that onions contain various nutrients, including potassium, magnesium, and vitamins C and B6.

They are also a good source of antioxidants, which may help protect against heart disease, diabetes, and certain cancers.

9. Rice

An essential component of cuisines around the world, rice is an easy and inexpensive ingredient that can be added to any meal.

There are different kinds of rice, and while all of them are tasty and filling, brown rice is the most nutritious.

High in carbohydrates and fibre, brown rice also contains vitamin B, manganese, magnesium, and phosphorous.

Brown rice may help to reduce the risk of heart disease and diabetes.

10. Oranges

Possibly one of the most popular fruits around, oranges are an easy way to boost your nutrients at any time of day.

Packed with vitamin C – essential to supporting function of the immune system – oranges also contain vitamin B, potassium, and calcium.

They are a good source of antioxidants, which help reduce inflammation in the body, and also offer fibre, which supports healthy digestion.

Oranges can be added to smoothies, salads, or just eaten on their own.

Book Your Appointment With Dr. Kimberly Dawdy, ND, Today

Trying to feed your household on a strict budget can feel challenging and stressful, and can take the enjoyment out of food.

But with the right guidance, you can put together a healthy diet that doesn’t break the bank.

You deserve to love what you eat.

For more nutritional advice, I’m Dr. Kimberly Dawdy, a naturopathic doctor in Ottawa, and I can help.

Book your appointment with me, Dr. Kimberly Dawdy, ND, today

Yours in Health,

Dr. Kimberly Dawdy, ND
Dawdy Naturopathic Clinic
6899 Sunset Blvd,
Greely, ON K4P 1C5
-https://g.page/dawdynaturopathicclinic

Dawdy Naturopathic Clinic offers a variety of naturopathic health solutions for individuals and families in Ottawa and the surrounding area.