Many people believe that healthy food is extremely expensive. However, this may not be entirely true. If you want to eat healthy, it is not necessary to eat fish, meat or buy overpriced organic food every two days. In our article today, we will focus on foods that are extremely nutritious, healthy and extremely cheap to boot.
Broccoli
Broccoli is undoubtedly one of the least popular vegetables you can find in the market. It's all due to its less distinctive taste. However, this is really a shame because it is full of vitamins and minerals that our body needs and it is also incredibly cheap.
Half a kilo of broccoli averages somewhere around , and just half of this portion can provide a whole day's intake of vitamin C. It also contains a large amount of antioxidants, which studies have shown can preventa number of serious health problems such as cancer and heart disease. Add to that the fact that it contains minimal calories, and you have a truly complex, inexpensive food that shouldn't be missing from your diet.
Oatmeal
Few "fitness buffs" have never tried oatmeal or at least porridge made from it. There are reasons for this. Oatmeal contains a variety of important nutrients including B vitamins, iron, zinc, phosphorus and magnesium. In addition, they have a low glycaemic index and excellent nutritional values.
Oatmeal costs around 20- per pound. You can get them on sale for less. For this price, you get a range of health benefits, such as helping to lower cholesterol or blood sugar levels. Oatmeal is also packed with fibre, which helps to give you a feeling of fullness while improving bowel movements. Oatmeal should certainly play a role in your diet.
Bananas
Bananas simply belong in an athlete's diet. You may see them eaten by hockey or soccer players in the locker room, tennis players during a break, and bodybuilders heading home from the gym. No wonder. They are packed with vitamins and minerals such as vitamin C, vitamin B6 and potassium.
In addition, they also contain a good amount of fibre, which helps to improvedigestive health, promotes weight loss and helps protect against diabetes. Currently, bananas can be found for around 25- per kilo. On sale you can get them for half that.
Onions
Who would have thought that something as ordinary as an onion could be extremely healthy. Onions are one of the most popular ingredients in food andcontain a really high amount of antioxidants that help fight allergic reactions, inflammation or even cancer.
A kilo of onions is around 20- and is suitable as an ingredient for practically anything. For a few crowns you can create tasty, fragrant and healthy dishes that you won't want to give up.
Quinoa
Quinoa may not be as popular in this country as it is elsewhere, but it should definitely not be overlooked. It has excellent nutritional values, is full of protein and also contains antioxidants, fibre, vitamin E, iron or zinc and other trace elements.
According to certain studies, quinoa can improve brain health and may even prevent the development of heart disease. It is also gluten-free, so even people with allergies to this protein can enjoy it without any problems. At around 80-100 per kilogram, it is a real bargain.
Rice
Rice is another one of the many foods without which we cannot imagine the diet of athletes. It is extremely rich in nutrients, contains a large amount of complex carbohydrates and a portion of B vitamins, magnesium, phosphorus and manganese. Brown rice is ideal in this respect, as it has even slightly better properties than white rice.
Rice is a great side dish that goes well with almost all types of meat, but it can also be mixed with legumes or tofu. You can get white rice from around 45 per kilo, while brown rice is around 50-100 per kilo.In addition to white rice, you can also use brown rice, although the difference between the two is not that significant.
Cottage cheese
Fresh cottage cheese is an excellent source of protein with excellent nutritional value. In 100 g you will find 12 grams of protein and only 4 grams of fat. This makes it an excellent snack with wholemeal bread or just for fun. Protein is extremely important in training, which we also discussed in our article on optimal protein intake. protein intake, and in the world of weight training they are certainly the most talked about macronutrient.
Cottage can be bought for around a pack. You can use this as one snack or split it into two separate snacks - it's fine for that. In addition to its excellent nutritional value, cottage also contains a large amount of calcium, which helps bone health. It is therefore a great choice to include in your diet.
Chicken breast
Okay, this is not exactly an "incredibly" cheap food. Still, chicken isn't anything fundamentally expensive. Chicken breast hides up to 25 grams of protein per 100 grams and a whole spectrum of important amino acids. It is therefore no wonder that they are one of the basic components of a balanced diet and often appear in the diet of athletes.
In addition to a large amount of protein, they also contain essential trace elements. We would find in them niacin, vitamin B6, phosphorus, magnesium or selenium. It has even been shown that they can protect against the development of cancer and other diseases. Chicken breasts can be bought for around 150- per kilogram, which is enough for 5 meals for one exerciser.
Apples
We will finish our list of healthy and cheap foods with one of the most popular fruits - apples. On average, one apple contains up to two grams of beneficial fibre while contains high levels of vitamins C and B as well as several types of beneficial antioxidants. Thanks to them, they can fight inflammation that triggers chronic diseases.
Apples are great in salads or as a quick snack. Depending on the type, you can buy them for between 15 and and they are available in almost all stores. Thanks to this, there is no reason why they shouldn't become part of your diet.
A healthy diet certainly doesn't have to bankrupt you
The price of food is one of the most common excuses for why people can't actually eat healthily. But as you can see in our review, that's definitely not entirely true. Healthy snacks, breakfasts and lunches can be created with minimal cost. All it takes is a little willpower.
If you want to get the most nutrition out of your meals, you can also supplement them with high-quality protein drinks, for example. We regularly compare these for you and bring you the ones that work out best in terms of price and features. With them, your diet will be a notch more nutritious.
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.