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12 Super Foods on a Budget

My daughter Alyssa is graduating this May from Boston University’s Sargent College of Health and Rehabilitative Services with a degree in Nutritional Sciences. She has spent years studying nutrition and learning of the medical benefits of a healthy diet.

My daughter loves to share her knowledge, and I have learned a lot! I have tried new recipes and added more super foods to my diet thanks to her. Super foods are foods that have so many nutrients that they are considered powerhouses that help fight disease, help you live longer, and even help you maintain your weight.

When my daughter Nicole was a gymnast and frequently dealing with an injured ankle, I found out that pineapple, and blueberries have anti-inflammatory properties. These food items become regular staples in our diet. I also love salmon and shrimp, both considered super foods as well, and I often build these two items into my menu planning. Unfortunately, these food items are not always easy on the pocket book.

When I saw a list of 11 super foods published by diabetic connect I knew I needed to share it. I added oats to their great list.

The dozen super foods listed below are easy to add to your diet, and with their low cost is some of the best money you can spend. Invest in your health today!

12 Super Foods on a Budget

Almonds: For only about 63 cents, a 1-ounce serving gives you 37 percent of your daily value of vitamin E – a nutrient many Americans fall short on. As a bonus, almonds also deliver calcium, fiber and folate. I have started throwing almonds into my morning Nutriblast.

Apples: An apple a day really may keep the doctor away: several research studies suggest that apples are good for your heart. Apples are easy to throw into your lunch bag, toss into your smoothie, or chop and add to oatmeal.  A baked apple sprinkled with cinnamon even makes a great dessert! A tasty deal at about 30 cents an apple.

Cabbage: Cruciferous vegetables such as cabbage are linked to lower rates of cancer. Cabbage also gives you fiber and vitamins C and K, and red cabbage also has an antioxidant that may help keep your heart and brain in tip-top shape. About 27 cents per 1-cup serving.

Carrots: Have a cup of carrots with dinner at a cost of about 32 cents and you’ll get a heaping helping of beta-carotene – 4 times the recommended daily value. Carrots may contribute to healthy bones, immune function, and yes, they could be good for your eyesight too.

Carrots are a favorite on our home.  Sophia loves to eat steamed carrots and prepares her own quite often!

Eggs: For such a small and inexpensive food, eggs pack in a lot of nutrition. They’re rich in protein and vitamin D, plus lutein and xeanthanin, which may lower your risk of vision-robbing macular degeneration. All that for 80 calories and about 17 cents!

We love eggs with my husband’s amazing chili beans!

Kale: Kale is an undisputed superfood. A single 1-cup serving (about 60 cents) has 10 times the daily value of bone-healthy vitamin K. It’s also rich in vitamin A, lutein and zeaxanthin, which may help your vision. We toss kale and chopped brussels sprouts to our salads.  It gives it a great boost to the flavor.  I have also found this bagged kale salad to be fantastic!

 Lentils: Like beans, lentils are high in fiber and protein, which makes them great for your heart. A one-cup serving is about 15 cents. You can even add lentils to my Red Velvet -Lentil and Beet Cupcakes for an added boost of nutrition!

Oats:  Oats are a whole grain that is high in fibre, with cholesterol re-absorption lowering properties, as well as being a complex carbohydrate. I always sprinkle my cooked oats with cinnamon – another super food that is said to help control blood sugar and help with weight maintenance.  Oats typically are less than 20 cents per serving.

Oranges: You can get your entire day’s worth of vitamin C in a single orange. Plus, an orange delivers vision-boosting beta-carotene and 3 grams of fiber … all for about 34 cents.

Peanut Butter: We love our peanut butter! I have started to look more closely at peanut butter lables – they are not all the same. Trader Joe’s Organic is a good choice.  At about 25 cents a 2-tablespoon serving, it delivers many of the same benefits as more-expensive tree nuts. Peanut butter may help improve your cholesterol and lower your risk of heart disease.


Tea: Both green and black tea are loaded with antioxidants, which may boost your immune system and promote heart health. And at about 10 cents per one-teabag serving, it’s a budget-friendly addition to your healthy diet. I have tried to add a cup of tea to my afternoon routine. Tea combined with a dozen almonds is a great afternoon pick-me-up. Trying to find the time is my challenge.


Tuna: I love my salmon, but canned tuna has omega-3s too … and you’ll probably pay only 48 – 77 cents for a 3-ounce serving. My kids love tuna as well – so this is an easy sandwich for their bagged lunch.  I love to toss it right on top of my salad.

Those are a dozen delicious super foods, and you cannot beat the price! Most all of the above information came from diabeticconnect.com – a great source of information for healthy eating. I simply added my own commentaries.  As I have learned from my daughter, food really is medicine.  Making healthier choices on a daily basis will impact your body both physically and mentally.  Adding the above dozen super foods to your diet is a cheap and easy way to invest in your health!

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