Dr. Sasse Recommends Nine Healthy Foods on a Budget

The Roman poet, Virgil, once said, “The greatest wealth is health.” Most of us would heartily agree with Virgil. We try to eat healthy foods, but it can be challenging with limited resources.

Nevada doctor, Kent Sasse, is the author of numerous books and publications and is a nationally-featured speaker in the field of weight reduction, baratric medicine and surgery. Dr. Sasse, says even though “healthy eating” often insinuates spending a lot of money and eating organically, there are several ways to make the most of a limited budget. He shared his thoughts with me on what your food priorities should be when you’re short on cash.

First Things First

You should cut out or strictly limit restaurant eating, which typically leads to higher caloric intake and costs more than making a meal at home. Take leftovers for lunch, eliminating the desire to grab a quick meal elsewhere. Look for sales and deals when grocery shopping and buy in bulk, when possible.

Focus on nine cheap, healthy items, advises Dr. Sasse.

Whole-Grain Pasta

Whole-grain pasta offers fiber and B vitamins. It is an alternative to wheat flour pasta. It is delicious with garlic and olive oil or marinara and vegetables, a versatile base for leftovers. A 13-ounce box of noodles costs under $2.

Beans

Rather than choosing canned beans, opt for raw pinto beans. They are healthier and cheaper than their cousins, refried beans. You will have to invest a little time in preparation, but beans deliver nutritious breakfasts, lunches and dinners. Try beans with eggs for breakfast. A 5-pound bag of beans costs under $7.

Frozen Vegetables

Of course, fresh vegetables are always a good choice, but you don’t need to wait for a vegetable to be in season to enjoy the taste and nutritional benefits. Think spinach, peas and carrots. Steam and add them to pasta dishes or use them as side dishes. A bag of frozen vegetables costs about $2.

Chicken

This high-protein necessity (unless you’re vegan or vegetarian) is adaptable to different styles of cooking. Dr. Sasse “dares you to exhaust the options.” Prices do vary, depending on how you buy. Try to buy in bulk and cook chicken often. A full-roasted chicken usually costs around $5.

Cottage Cheese or Plain Greek Yogurt

Cottage cheese and plain Greek yogurt are both excellent sources of protein. They can be enjoyed alone or with fruit. You can purchase a 16-ounce container for under $2.

Seasonal Fruits

Fruits can be costly, but paying attention to the seasons and buying when the best prices are available is key. Talk to produce department employees at the grocery store. They can steer you toward the best deals on seasonal fruits, and they are usually happy to help. Frozen fruit with no sugar added is also a great option.

Almonds and Raisins

Dr. Sasse thinks of almonds and raisins as toppings on a salad or a quick snack. Raw almonds are a great source of vitamin E, and raisins contain antioxidants. Keep your portions small as the calories from these healthy snacks can add up quickly.

Eggs

You can buy in the store or search for locally-raised eggs, but, in either case, think of all the nutrients you gain: vitamins A, D and E, protein, iron and potassium. Eggs are an inexpensive way to add protein to any meal, not just breakfast. You can purchase a dozen eggs for under $2.

Brown Rice

Just like pasta, brown rice is more nutritional than white rice. Brown rice has more magnesium, iron and vitamin B. You can buy a pound for under $2.

Source: Kent C. Sasse, M.D., M.P.H., F.A.C.S; Interview: October, 2011


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