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Welcome toThrifty. A weekly column where assistant nutrition editor and registered dietitian, Jessica Ball, keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make earth-friendly choices without overhauling your entire life.
In the wake of the holidays and another year coming to a close, it is natural to feel motivated for a fresh start. As for me, I have little interest in shelling out tons of money on the latest detox or fad diet. I’d much rather focus on getting lots of fruits, vegetables and whole foods, thank you. After the holidays, I’m usually looking to make sure both my spending habits and my healthy eating habits are on track. These are some foods I will be restocking and pretty much always have in my kitchen as a dietitian on a budget.
10 Healthy, Budget-Friendly Foods a Dietitian Always Has in Her Kitchen
These foods are great go-to’s for healthy meals and snacks. They are super affordable and nutritious, and many can even be stored at room temperature. These are the 10 foods I always have in my kitchen.
1. Canned Fish
I love canned fish in pretty much all shapes and forms. From tuna and salmon to sardines and anchovies. But I understand many people are not as adventurous with canned seafood as I am. However, it packs some serious nutrition, likeprotein and omega-3s, and deserves a spot in your pantry. Canned fish is much less expensive than fresh fish. If you are newer to the world of canned fish, start with something mild like tuna for aTuna & Olive Spinach Salador salmon for ourEasy Spicy Salmon Cakes.
2. Oats
3. Eggs
Eggs are one of the most affordable foods proteins in the grocery store, so they are a no-brainer to add to your cart if you eat animal products. They are packed withprotein, vitamin B12 and cholineand cook quickly to round out a balanced meal in minutes. Take them beyond breakfast with ourSpinach, Feta & Rice CasseroleandEgg Drop Soup with Instant Noodles, Spinach & Scallions.Shakshukais also one of my go-to healthy dinners when I am short on time and groceries. If you have vegetables that are on their way out, saute them up and make it an egg scramble or omelet.
4. Peanut Butter
For some of you, this may be off limits due to allergies in your household, but if it’s not, peanut butter is a great addition to your kitchen inventory. Spread it on toast, dip apple slices in it or stir it into oatmeal for some added protein, fiber and healthy fat. Peanut butter can be used for much more than sweet recipes likePeanut Butter Cookies. Give it a savory spin withThai Spaghetti Squash with Peanut SauceandSweet Potato-Peanut Bisque. This is one of the most nutritious and budget-friendly foods around. It is much cheaper than other nut butters like almond or cashew butter as well.
5. Diced Tomatoes
I wish I could say I always use fresh tomatoes that I grew in my garden for everything I make, but that’s just not possible. Instead, I keep a few cans of no-salt-added diced tomatoes on hand for when I need a cheap and easy vegetable to add to dinner. Sure, they are great for pastas likeOne-Pot Tomato Basil PastaandPasta Puttanesca with Beef. But don’t sleep on using them for other dishes likeCumin Chicken & Chickpea SteworAmerican Goulash. Pairing a can of tomatoes with eggs and any leftover veggies asShakshuka with Roasted Tomatoeswill always be high on my list of quick meals.
6. Beans
Beans are near the top of my favorite foods list, and there’s good reason for this. They come in a variety of shapes, sizes and flavors, but they all are super affordable and packed with nutrition. They are full of fiber, protein,potassium, calcium and folate. Some experts even say they may be thekey to longevity. Add them toTuscan White Bean Soupor swap them in for meat inRoasted Vegetable & Black Bean Tacos. Legumes are so versatile, the possibilities range fromcurrytosmoothies.
7. Onions & Garlic
Many types of cuisine call for onions and garlic, and this is for good reason. This fragrant duo makes pretty much every recipe better. Not to mention, these alliums are full of good-for-you sulfide compounds which canreduce your risk of certain cancers. Having these foods at-the-ready makes cooking recipes likeEasy Eggplant Stir FryandOne-Pot Lemon-Broccoli Pasta with Parmesana breeze.
8. Potatoes
I’m talking about sweet and white potatoes here, folks. They both have distinct, delicious flavors and tout some impressive health benefits.White potatoesare full of nutrients like fiber, vitamin B6 and potassium.Sweet potatoesare powerhouses for fiber, calcium, potassium, vitamin C and vitamin A. They are great if you are on a budget. Plus, is there anything more comforting thanMelting PotatoesorSweet Potato Carbonara with Kale?
9. Frozen Berries
Berries are delicious and nutritious, but they can be really expensive if you buy them fresh. Plus, they have a short shelf life so you run the risk of them going bad and being wasted. One way to beat the system is to buy frozen berries for a fraction of the price that stay good in your freezer forup to 10 months. They are perfect forsmoothies, cobblers and jam.
10. Rice
Rice is one of the most versatile foods of them all. I could eat it for breakfast (don’t knock it till you try ourCrispy Rice Bowls with Fried Eggs, lunch and dinner. While rice may not be the first thing you think of for a healthy food, it pairs perfectly with vegetables and proteins to make an easy, cheap and balanced meal. It is also an inexpensive grain compared to other specialty grains like quinoa or amaranth. Opt for brown rice or wild rice, to get an added boost of fiber, protein and potassium. It lasts up tosix monthsin your cupboard and is super affordable for a side in a pinch. Recipes likeTurkey & Brown Rice Chili,Easy Brown Rice PIlaf with Spring VegetablesandOne-Pot Lentils & Rice with Spinachwill make you a rice fiend.
The Bottom Line
This new year, you may be trying to get back on track with healthy eating after a long holiday season. Luckily, there are ways to do that without breaking the bank. These are a few of my favorite budget-friendly foods that I always keep on hand. They help me make healthy meals and snacks with whatever I have in the fridge. This new year, focus on adding these wallet-friendly whole foods to your shopping list to help you kickstart a healthy year.
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