Since I live on one paycheck, I’m on a constant quest to serve my family frugal yet healthy foods. Awhile back I decided to do some research online to see what foods packed the most nutrients. I checked the website World’s Healthiest Foods to see what fruits, vegetables, grains, dairy products and other items I should be spending my hard-earned dollars on. I’ve been using this list for a few years now and wanted to share it with you. I’ve included what nutrients the foods are highest in.
You don’t have to create any fancy or new recipes with these foods, although you could if you wanted to. One-pot meals are the best since you spend less time in the kitchen and have more time for yourself. What I do is simply replace an item that’s less nutritious for one that’s higher in nutrients from the list below. Yes, you can eat healthy on a frugal budget!
Vegetables:
Avocado = good source of Omega 6 and 2298mg of monounsaturated fat
Bell Pepper (Red) = 317% vitamin C and 93% vitamin A per cup
Broccoli = 206% vitamin C and 104% vitamin A per cup (good source potassium)
Brussels Sprouts = 375% vitamin K and 118% vitamin C per cup (good potassium)
Carrots = 686% vitamin A per cup
Kale = 684% vitamin K, 206% vitamin A, 134% vitamin C per cup raw (strong inflammatory)
Potato with skin = 1081 mg potassium
Romaine Lettuce = 148% vitamin A, 109% vitamin K in 2 cups
Kelp = 277% iodine in 1/4 cup
Spinach = 1284% vitamin K and 460% vitamin A per cup cooked (strong anti-inflammatory)
Sweet Potatoes = 768% vitamin A per cup fresh cooked (strong anti-inflammatory)
Tomato sauce = 881mg potassium
Poultry and Lean Meat:
Beef Tenderloin = 112% Tryptophan per 4 ounces (64% protein/50% B12)
Chicken Breast = 121% Tryptophan per breast (96% niacin/87% protein)
Turkey Breast = 109% Tryptophan, 184% protein, 140% selenium, 115% niacin, 86% B6 per 1/2 breast
Seafood:
Clams = 2637% B12, 249% iron, 111% selenium,(84% protein, 80% manganese) 1 cup (strong anti-inflammatory)
Halibut = 106% Tryptophan in 4 ounces
Salmon = 103% Tryptophan and 102% vitamin D in 4oz (strong anti-inflammatory)
Sardines = 137% B12 (strong anti-inflammatory)
Shrimp = 103% Tryptophan in 4 ounces
Tuna = 119% Tryptophan in 4 ounces
Fruit:
Cantaloupe = 108% vitamin C and 120% vitamin A per cup
Grapefruit = 147% vitamin C per grapefruit
Oranges = 163% vitamin C per orange
Pineapple = 130% manganese per cup (frozen)
Prune Juice = 707mg potassium per cup
Pumpkin = 763% vitamin A per cup (strong anti-inflammatory)
Strawberries = 152% vitamin C per cup
Beans and Legumes:
Edamame = 121% folate (79% manganese, good omega 6) in 1 cup
Black Beans = 172% molybdenum per cup (64% folate, 60% fiber)
Split Peas = 196% molybdenum per cup (65% fiber)
Garbanzo Beans = 165% molybdenum per cup (72% manganese, 50% fiber)
Kidney Beans = 177% molybdenum per cup
Lentils = 198% molybdenum per cup (90% folate and 63% fiber)
Pinto Beans = 171% molybdenum per cup (74% folate, 62% fiber)
Nuts and Seeds:
Almonds = Omega 6 fatty acids per ounce
Flaxseeds = 146% omega 3 fatty acids in 2 Tablespoons
Sunflower Seeds = Great Omega 6 (47% vitamin E) per ounce
Walnuts = GREAT Omega 6 and very good omega 3 fatty acids (48% manganese)in one ounce
Grains:
Barley (hulled, not pearl) = 179% manganese, 99% selenium, 127% fiber in 1 cup (strong anti-inflammatory)
Brown Rice = 88% manganese in 1 cup
Oats (old fashioned/steel cut) = 147% manganese in 1 cup
Dairy:
Plain yogurt = probiotics and 45% calcium per cup
Miscellaneous
Dark chocolate = antioxidant and anti-inflammatory properties
Green Tea = strong antioxidants and anti-inflammatory properties
By adding some of these nutritious foods to your everyday recipes you can rest assured that you’re serving your family healthy meals while still being frugal.