10 healthy foods that are easy on the wallet - East Valley Tribune: Business

Smart shopping 10 healthy foods that are easy on the wallet

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Posted: Wednesday, March 9, 2011 5:00 am

It’s a common myth that healthy foods come with a high price tag. Here are 10 foods overflowing with nutrients that won’t bust your grocery bill.

Non-Fat, Plain Greek Yogurt: Greek yogurt has a thicker texture and tangier flavor than regular yogurt, and that’s a good thing!

Whole-Grain Pasta: Every cook has pasta in the cupboard for quick weeknight meals. Whole-grain versions have the same calories as refined “white” pasta, but more fiber, protein and vitamins.

Bananas: You can’t beat a healthy snack that costs less than 50 cents. A medium banana has about 100 calories, 3 grams of fiber as well as potassium and vitamin B6.

Brown Rice: Like whole-grain pastas, brown rice has the same calories but more nutrients than the white variety, and you can take advantage of that for only a small price difference (about $0.03 more per ounce). A little goes a long way — 1/3 cup dry rice cooks up to 1 cup.

Frozen Peas: Peas are nutrient-rich legumes. One cup has 6 grams of fiber, 7 grams of protein and more than half a day’s worth of vitamin A — all for only 100 calories.

Almonds: Nuts may have a reputation for being pricey, but as you can see, they are actually very budget-friendly, especially when you consider that 1 ounce is a proper portion for a snack (that’s about 22 almonds).

Eggs: Eggs are not only a terrific source of protein; they also contain omega-3 fats and vitamin B-12 for energy production. Whip up omelets, quiche or frittatas for easy, affordable weeknight dinners.

Sweet Potatoes: Did you know that a medium baked sweet potato has almost 40 percent of your daily vitamin C needs and more than 400 percent of your daily vitamin A?

Canned Beans: Beans are not only nutritious, they’re also affordable, convenient and last in your pantry for up to a year.

Broccoli: One cup of broccoli has only 30 calories and more vitamin C than an orange. Raw, steamed, stir-fried or roasted, broccoli takes on very different flavors.

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