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A Broke Girl’s Guide to Healthy Eating

A Broke Girl’s Guide to Healthy Eating

by Mallory Miles on

Just because your bank account’s punished, it doesn’t mean you have to do the same to your body. Grocery stores are full of inexpensive foods that keep your body happy. The trick is knowing what to look for and how to put your healthy foods to use once you get them back to your kitchen.

Use our broke girl’s guide to launch yourself into affordable, healthy eating!

Lentils

At $1 per pound (or about $0.12 per serving), you won’t have to empty your wallet to get your fill of lentils!

These little guys have two major health benefits going for them. They are packed with antioxidants, which neutralize free radicals, the villains responsible for aging and, potentially, cancer. Lentils are also an amazing source of protein. Pound for pound, they contain even more protein than beef!

Combine pureed lentils with bread crumbs, then press into patties, to create a meat alternative for delicious veggie meals. Sandwich a lentil patty between two buns, along with avocado, onion, Monterey jack, and spicy mustard, to make a delicious veggie burger.

Canned Salmon

Canned foods are a staple for those on a tight budget. Canned salmon ($1.50 per can) is unique among canned foods in being packed with health benefits as well as savings!

Not only is salmon a great source of protein, it is loaded with omega-3 fatty acids. Omega-3 reduces the triglycerides in your cholesterol, leading to overall improvement in cardiovascular health.

To wow dinner guests, cook up a pot of salmon chowder with canned salmon, chicken broth, instant mash potatoes, carrots, and cauliflower.

Kiwi

You will feel as bright on the inside as a kiwi itself when you see their price, just $0.40 per fruit!

Kiwis are big on flavor and even bigger on health benefits. They are rich in vitamin C, your immune system’s favorite vitamin. They are also full of fiber, which, as everyone knows, helps your digestive system get down to business.

Toss kiwi into a fruit salad with some other healthy, inexpensive fruits (grapes, apples, bananas, oranges, pears).  Your body and your taste buds will thank you!

You will feel as bright on the inside as a kiwi itself when you see their price, just $0.40 per fruit!

Beets

When it comes to saving money on veggies, you can’t beat beets! A pound of these handsome fellows can be purchased for just $1.

Beets contain a recently-classified substance called betalain, which has been linked to the prevention of cancer and neurodegenerative diseases. They are also chock full folate, which is good for cardiovascular, colon, and reproductive health. And to top it all off, they contain fiber and a host of vitamins.

Try adding beets to a berry smoothie to jumpstart your morning routine. Their flavor blends well with the yummy berries, and your smoothie’s gorgeous hue will be the envy of your whole morning commute.

Kiwis are big on flavor and even bigger on health benefits. They are rich in vitamin C, your immune system’s favorite vitamin. They are also full of fiber, which, as everyone knows, helps your digestive system get down to business.

Toss kiwi into a fruit salad with some other healthy, inexpensive fruits (grapes, apples, bananas, oranges, pears).  Your body and your taste buds will thank you!

Kale

Save some green on your greens when you buy kale. It’s about $2 per bunch!

Kale is a well-known “super food,” containing off-the-chart levels of antioxidants, vitamins galore, fiber, calcium, iron, and potassium. That’s everything you would find in a women’s daily supplement, and kale goes down a lot easier!

Add kale to your salad base to ratchet up the health benefits of your salad. Or, if you prefer to venture off the beaten path, try making kale chips. Simply sprinkle kale with salt, drizzle it in a little olive oil, and bake it at 350 degrees for 15 minutes!

 


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