Healthy Foods Do Not Always Mean an Empty Wallet

By: Brad Stewart
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High cholesterol, high blood sugar, low energy, obesity; as a whole, the United States is slowly eating itself into disease, and unfortunately this epidemic does not look like it will be going away any time soon. The food choices we make can greatly contribute to the status of our health. Incorporating healthy foods into our diet can help increase our physical wellbeing and encumber the development of some of these health concerns. Obesity, for example, is now approaching tobacco as the most preventable cause of death. Unfortunately, many Americans have the misconception that all healthy foods are very expensive, and we can't financially afford to make the dietary changes necessary to make a difference in our health. Fortunately for us, that is simply not true. Here is a quick overview of healthy foods that are good for the body as well as our wallets:

1. Asparagus: This excellent low-calorie source of folate and potassium = 97 cents per fresh bunch.

2. Beans: Even green peas, are legumes and count in this category = $1 for 16 oz. frozen peas.

3. Blueberries: A nutritional powerhouse. Blueberries are high in antioxidants = $3.99 for 6 oz. fresh; $2.99 for 16 oz. of frozen blueberries.

4. Broccoli: Fresh broccoli is bursting with iron, calcium and Vitamin K = 69 cents per pound.

5. Chilies: An excellent source of beta carotene and Vitamin C. Chilies (hot peppers) are more nutritious than sweet peppers = $1.49 per pound for fresh Jalapenos.

6. Grapefruits: Pink and red varieties contain both beta carotene and lycopene, which are potent antioxidants = 5 pounds for $1.99.

7. Kiwifruits: A great source of potassium and fiber = 33 cents each.

8. Mushrooms: Fat-free and very low in calories, mushrooms are rich in minerals and selenium. Fresh white mushrooms = $2.29 for 8 oz.

9. Oats: Low in calories, high in fiber, zinc, copper and other minerals = $3.19 for 18 oz.

10. Oranges: High in Vitamin C, pectin and flavonoids = 4 pounds for $3.19.

11. Pumpkin: Pumpkin is healthy enough for you that some doctors have said you should eat ½ cup of canned pumpkin a day. Bake it as you would pumpkin pie filling, just without the pastry = $1.69 per 15 oz. can.
12. Salmon: High in omega-3 fatty acids, B Vitamins, Vitamin D, potassium and protein = $6.99 pound fresh.

13. Sweet Potatoes: Naturally sweet and high in fiber, these contain plant sterols that help to lower cholesterol = 93 cents each.

14. Tea (Green or Black): Packed with flavonoids and fluorides, tea reduces cancer risk. Black tea = $2.50 for 100 tea bags.

15. Tomatoes: Fresh, processed, in sauce or on pizza- tomatoes in all forms retain their super power to promote health thanks to lycopene = 89 cents per pound, fresh.

16. Turkey: Skinless turkey breast is an excellent low-fat, high-protein food and good for you heart = $3.99 per pound.

17. Walnuts: Plant derived omega-3 fatty acid and packed with essential vitamins and minerals = $5.49 for 16 oz.