Here at Greatist, we joke about how to deal with snack attacks and sudden hankerings for chocolate. But for millions of kids and adults across the U.S., cravings are hardly a laughing matter. Every day, people throughout the country deal with persistent hunger and live without access to nutritious, affordably priced eats. What’s worse, SNAP, our nation’s food stamp program, is potentially facing huge budget cuts that would directly impact the millions of families that rely on food stamps.
This year Greatist is participating in the Food Bloggers Against Hunger campaign, an initiative to help end hunger across the country. The campaign was inspired by the documentary film “A Place at the Table,” which follows three families struggling with food insecurity. We’re asking our readers to take part, too, by signing this petition asking Congress to protect federal nutrition programs for children and checking out the documentary in your city or on iTunes or Amazon.
We also want to help dispel the myth that healthy eating always means emptying our wallets. Below is a list of 44 nutritious (and delicious) foods that cost less than $1 per serving, from edamame to pumpkin to cottage cheese. So get cooking, start talking, and help raise awareness about this important issue that affects everyone living in the U.S. today. Forget that 99 cent bag of Fritos or dirty water dog. Stroll smart down the grocery aisle and choose feel-good foods that are great for the body and even better for our budget. Here’s our list of 44 tasty, healthy(!) foods, all for under a buck per serving. *Prices may vary depending on location and store; we averaged price based on multiple sources.
1. Black beans, $0.30 cents per ½ cup serving, about $1 per can These unassuming beans pack a ton of fiber and have a solid amount of calcium, fiber, potassium, and folic acid. Pro-tip: Buy the dry beans for an even better nutritious and money deal — boiling beans at home may preserve more of their cancer-fighting antioxidants. Cook up some black bean soup, or make a healthy black-bean dip.
2. Eggs, $0.19 per egg, about $2 per dozen When in need of some protein, eggs are a quick, delicious fix. Scramble with veggies for a filling breakfast, add to homemade fried brown rice, or make a frittata!
3. Almonds, $0.60 for a 1oz serving (20-25 nuts), about $5 per 8oz bag Rich in monounsaturated fat and fiber, these super-nuts could reduce the risk of diabetes and decrease body weight. (Sorry, Almond Joys don’t count.) Munch on ‘em during the day, or add to a bowl of cereal or oatmeal for extra healthy fats and protein.
4. Peanuts, $0.50 for a 1oz serving (25-30 nuts), about $4 per 8oz bag Take me out to the ball game on the cheap. Sure, peanut butter might be a dangerfood, but in their natural form, these legumes are a healthy treat. When eating in moderation, peanuts supply a dose of healthy fats and can reduce the risk of heart disease. When in any chicken and veggie dish, they add a great Asian-inspired flare!
6. Lentils, $0.12 per ½ cup serving, about $1 per pound (dry, in bulk) With more protein per pound than beef, lentils are a filling food rich with antioxidants (and quite tasty, too). Here are seven ways to make lentil soup, along with a killer recipe for vegetarian lentil tacos!
7. Oats, $0.13 per serving, about $1 per pound (in bulk) Take a tip from Mr. Ed. Oats are high in fiber, low in fat, and may even help lower cholesterol. What’s not to love? Enjoy a bowl of oatmeal, substitute for flour in cookies, or even use as breadcrumbs.
8. Pinto beans, $0.30 cents per ½ cup serving, about $1 per can The health factor of refried beans at a Mexican restaurant may be questionable, so mash them up at home. These beans are full of protein and fiber and are a delicious addition to any homemade burrito — breakfast, lunch, or dinner!
9. Tofu, $0.50 cents per a 4 oz serving, about $2 per pound High in protein and low in fat, tofu is a delicious source of protein for vegetarians and meat-eaters alike. Plus, soy in moderation may help reduce cholesterol and the risk of breast cancer. Pan-fry tofu with veggies in the next stir-fry, or even add the silken variety to a fruit smoothie.
10. Pumpkin seeds, $0.50 per 1oz serving, about $5 per pound Move over birds, these seeds are for us humans (and not just on Halloween)! Filled with essential vitamins and minerals, along with protein and iron, sprinkle these in a salad or roast with spices for a healthy, crunchy treat.
11. Chicken breasts, $0.75 per 4 oz serving, about $2.99 per pound Forgo the McChicken on the dollar menu — fresh chicken breasts are about two quarters and are filled with protein. Grill ‘em, bake ‘em, or enjoy sliced in a whole-wheat wrap with veggies.
12. Canned salmon, $0.75 per serving, about $1.50 per can No need to splurge on a salmon filet to enjoy this Omega-3-packed seafood. Grab the canned version for some protein power without dishing out the big bucks. Whip up some homemade salmon burgers or chowder with a twist.
13. Canned tuna, $0.75 cents, about $1.50 per can Not only is tuna fish cheap, but it’s an easy way to get Omega-3’s (which could make us brilliant). Mix with Greek yogurt and chopped veggies for a healthier tuna salad.
15. Low-fat yogurt, about $1 per 6 oz cup Skip the bagel and pick up a quick treat that’s filled with protein and calcium! Enjoy for breakfast with some granola, or as a post-workout snack. Just beware of flavors loaded with extra sugar. Extra points for choosing superfood Greek yogurt — though it can be more expensive, so waiting for it to go on sale is a smart move!
16. Low-fat milk, $0.25 cents per cup, about $4 per gallon Got milk? One calcium-filled glass can help keep teeth strong and even help keep off those excess pounds. Add a splash to a fruit smoothie, or enjoy in a bowl of oats or cereal.
17. Low-fat cottage cheese, $0.88 per 1/2 cup serving, about $3.50 per 16 oz container It’s time to put looks aside. This clumpy, mild cheese is surprisingly high in protein, and tastes great in both sweet and savory dishes. Top with sliced pineapple and berries for a sweet protein-packed treat, or make it savory in a low-fat creamy pasta sauce.
18. Wholegrain pasta, $0.37 cents per ½ cup serving, about $3 per box Move over, white stuff; the whole wheat version of pasta is full of fiber, antioxidants, and protein, and may help lower risk of heart disease. Enjoy its nutty flavor with stir-fried veggies and hearty marinara sauce.
19. Brown rice, $0.18 per ¼ cup serving, about $2 per pound Listen to our manifesto: Choose brown rice over white (especially at Chipotle). The whole-grain version is full o’ fiber and may cut the risk of diabetes.
20. Popcorn, $0.30 per ½ cup serving, about $1 per pound for plain kernels Snack attack? Pick a low-calorie snack that’s also a good source of fiber.Pop kernels in the kitchen and add spices. Movie theater popcorn ain’t got nothin’ on this!
21. Quinoa, $0.60 per ¼ cup serving, about $4 per box It may be hard to pronounce (that’s keen-wah), but it’s easy to prepare and packs a nutritious punch. Filled with protein and fiber, this superfood also contains nine essential amino acids our bodies can’t produce on their own.
Continue reading Greatist’s full list here.
Powered by Facebook Comments