Fresh, organic, locally grown…these are all good attributes to take into consideration when making food choices. However, most people believe – mistakenly – that eating healthy means spending a lot of money. But, it doesn’t have to be; a healthy diet can be a fiscally responsible one as well.

The first thing you can do to ensure your food purchases are smart ones is to make a shopping list and force yourself to stick with it. Before you even step one foot into your local market you should already know what would be in your cart at checkout. Being prepared you will help you resist temptation and stay within your budget, plus you’ll be much more efficient and get through your shopping much quicker – always a bonus for a harried woman.

The good news is that many foods that are good for you are also economical. The following is a list of the top healthy, inexpensive foods you can find in your grocery store. Granted, some of these will be easier to find at different times of the year and may be more expensive off-season, but regardless they are the rock stars of low-priced nourishing food: these items should also have a prominent, permanent spot on your shopping list.


Apples
You’ve got to love apples, they are easy to find, there’s always at least one variety in season, they come in their own portion-controlled packaging and they taste great. Apples are a good source of pectin—a fibre that may help reduce cholesterol—and they have the antioxidant Vitamin C, which keeps your blood vessels healthy.

Bananas
Also coming in a convenient portion-controlled packaging, bananas are high in potassium and fibre (9 grams for one). And while it sounds kind of strange, a frozen banana can be a super yummy treat.

Beans
Beans are probably the best bang for your buck. Not only are they a great source of protein and fibre, they are also high in fibre, iron, folate, and manganese, and may help reduce cholesterol levels. And if you don’t like one type, try another—black, lima, garbanzo, the varieties are endless. Though they require soaking and cooking, the most inexpensive way to purchase beans is in dried form.

Carrots
If you don’t mind doing your own peeling and cutting you can get a ton of carrots for relatively little money. Carrots are great when you’re craving something crunchy plus they are chock full of fibre, beta-carotene, potassium and vitamin C and B6.

Eggs
Eggs are one of the cheapest and most versatile sources of protein. They are also a good source of the antioxidants lutein and zeaxanthin, which may ward off age-related eye problems.

Lentils (dry)
Not to be confused with beans, lentils come in a variety of colours and flavours and don’t require soak time before cooking. They are very inexpensive and if kept in an airtight container can last for a long time. They are quite versatile and can be used a plethora of recipes.

Spinach
Spinach is perhaps one of the best green leafy vegetables available—it has tons of Vitamin C, iron, and trace minerals. Plus, you can usually find it year round for cheap.

Tofu
Tofu is an inexpensive protein source that can be used in both savoury and sweet recipes. It’s high in B vitamins and iron, but low in fat and sodium, making it a healthful addition to many dishes.

Wild Rice
It will cost a little more than white rice but it is so much better for you. Wild rice is low in fat and high in protein and fibre, this gluten-free rice is a great source of complex carbohydrates. It packs a powerful potassium punch and is loaded with B vitamins. Plus, it has a nutty, robust flavour.

These are just a few of the many low-cost, high-nutrient foods out there. Healthy eating does not have to mean costly food bills. If you keep your eyes open to what’s in season, read food labels, comparison shop and keep the above staples in your kitchen you just may find yourself rich in more ways than one.

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