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Eating Healthy on a Budget

By Sara Butler

There’s a misconception that eating healthy costs a lot of money – maybe too much money for the average family. But this is simply not the case. There are many different foods out there that aren’t highly processed and boxed but are very affordable and healthy. Here are some foods you can easily work into your grocery list that won’t break the bank.


Garlic even by itself provides you with Vitamin C and Vitamin B6, but its largest asset is the taste it adds to your food! You can use it in place of salt to add flavor to other healthy choices, taking your food to new healthy heights! Chop it up and brown it in a skillet or combine it with some extra virgin olive oil and top the dish you’re baking. It works on vegetables and meat – so feel free to go crazy with this frugal clove.

Black Beans

Canned black beans (low sodium is best) are a great addition to your pantry. They’re inexpensive and packed with protein and fiber. That means they’ll help you to feel fuller for longer and they go together with tons of things. Use them in burritos, soups, chili, on salads, in casseroles – the possibilities are endless.

Red Cabbage

You can usually find a head of red cabbage for a buck or less at your local store. It’s full of Vitamin A, iron, Vitamin C, calcium, and potassium. Throw it in a slow cooker with meat or sauté it in a pan with potatoes for a morning hash. It also adds some nutrition to salads or when paired with your favorite fruits.


You can buy a large bag of quinoa for just a few dollars that will last you for a week or more. It’s a grain that is super healthy for you, providing lasting energy and fiber to your diet. It’s a great grain to use in place of white rice in your favorite dishes – you can even top salads with it. You simply need to remember to rinse the quinoa well in cold water before you cook it, otherwise, a substance found on the outside of it can cause you some tummy troubles.


Pasta is a low-cost staple! But you can take the health quotient up a notch by buying the whole grain version. This type of pasta provides essential fiber to help keep you full and control your blood sugar. Use whole grain pasta just as you would any other kind!

As you can see, eating healthy on a budget is possible! So try these frugal foods the next time you’re at the store!

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.


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