Does grocery shopping with health in mind overwhelm you? Maybe you have difficulty coming up with nutritious meal ideas, or maybe healthy foods seem to be out of your budget. However, building balanced meals for the whole family doesn’t have to be complicated or pricey.
The following list of foods are nutrient-packed items that your body and wallet will appreciate:
Beans. Beans are rich in fiber and protein. They are considered a staple ingredient in most Mediterranean meals as a protein source. In fact, occasionally substituting meat for beans could save you hundreds in groceries over a year. Plus, beans are versatile. You can add black beans to a burrito bowl, use kidney beans in your favorite chili soup, or roast garbanzo beans to toss in a salad. To top it off, beans are only $0.23 per serving.
Potatoes. Potatoes get a bad rap for being high in starch, but this natural, complex carb is nothing to fear. Starch from plants is an excellent fuel source when paired with lean protein and unsaturated fats. Potatoes are healthiest when prepared with less oil such as baked, roasted, or air-fried. Did I mention how versatile they are? The options are endless!
Bananas and apples. These two super fruits can be eaten as a snack, tossed in your bag for later, or added to baked goods. Bananas and apples are high in fiber, vitamins, and minerals.
Whole grains: brown rice, oatmeal, and pasta. Did you know that carbs are your body and brain’s #1 fuel source? This is why the USDA recommends that half of your diet be carbs. This is best achieved from a mixture of vegetables, fruits, and whole grains. Options like brown rice and pasta are fantastic bases for lunch and dinner while oatmeal can be a great start as part of a balanced breakfast!
Frozen vegetables. The freezer aisle is key to convenience, and it is handy to stock up on frozen produce that can be ready in minutes. Research has proven time and time again that a plant-based diet is the most important factor in maintaining a healthy lifestyle. When purchased in bulk, store-brand frozen vegetables can be as low as $0.23 per serving.
Canned salmon. This protein-packed pantry essential is satiable and high in omega-3 fatty acids. This protein option is great in sandwiches, salads, or pasta dishes. It is shelf-stable and is only $0.75 per serving.
Other items to consider adding to your shopping list are cottage cheese, peanut butter, canned tomatoes, and ground turkey.
Who says eating healthy has to be expensive? Many whole food, nutrient-dense options are available at your nearest grocery store. Building meals from this list of affordable kitchen staples can be simple. First, choose at least one vegetable or fruit. Next, aim to fill a fourth of your plate with whole grains. Finally, choose a lean protein and healthy fat for a wholesome meal that won’t break the bank.
Karissa Winkel is the family and community wellness agent with K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 orkrwinkel@ksu.edu.
