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Cheap, nutritious foods like lentils, potatoes, eggs, oats, etc. are all healthy options. Here are 14 foods that ensure your nutritional needs, and at the same time help significantly save your "wallet".
1. Lentils
Servings: 1/2 cup cooked lentils. Cost per serving: About more than 4 thousand VND. Calories: 115 Lentils, despite their small size, are rich in protein – equivalent to 9 grams per serving. In addition, lentils also contain very little fat, so they are considered a "vegetable meat" that is very healthy but also very cheap. What's more, lentils provide a large amount of micronutrients such as iron, folate and potassium.
In addition, this bean is also high in fiber, which helps you feel full for longer. You can use lentils as a side dish, or combine them with salads, stews or simply eat with rice.
2. Eggs
Servings: One egg. Cost per serving: About more than 5 thousand VND. Calories: 71 Eggs are considered one of the nutritious cheap foods that you should choose. Eggs are full of nutrients such as vitamins A, D and especially choline – essential for pregnant and lactating women. Experts also say that eating an egg a day will not affect your cholesterol levels. Because eggs are good for health, you can use this delicious - nutritious - cheap food in your breakfast. You can also eat hard-boiled eggs with cereal and salad.
Trứng là một trong các loại thực phẩm rẻ giàu dinh dưỡng
3. Oats
Servings: 1/2 cup dry oats. Cost per serving: About more than 5 thousand VND. Calories: 153.5 A bowl of hot oatmeal is a great choice for a nutritious breakfast. You can also use oats as a cheap and healthy addition to dishes like burgers, casseroles, or fruit juices. Moreover, oats are also rich in fiber, which helps to increase the feeling of fullness and improve the functioning of the stomach.
In addition, oats also help you significantly reduce blood cholesterol, while strengthening the immune system effectively. It can be said that oats are really a cheap food rich in nutrients because they also contain many antioxidants, which help protect the body's cells from damage and damage.
4. Potatoes
Servings: One medium potato. Cost per serving: About more than 3 thousand VND. Calories: 164 Potatoes contain high levels of vitamin C, along with a number of other substances such as potassium and fiber, which help reduce blood pressure and blood cholesterol. You will have a nutritious cheap food in no time by cutting a potato into thin slices and baking in the oven with a little olive oil. Alternatively, you can also bake a whole potato and serve it with vegetables.
Thực phẩm rẻ giàu dinh dưỡng không thể không nhắc đến khoai tây
5. Sweet potatoes
Servings: One medium sweet potato. Cost per serving: About 7 thousand VND. Calories: 103 Eating just one medium sweet potato can help you get up to 400% of your daily vitamin A needs and more than a third of your vitamin C. Sweet potatoes usually contain more sugar than white sweet potatoes, though. However, they have fewer calories, more carbs, and more fiber. You can enjoy sweet potatoes by baking, boiling, or baking.
6. Sardines
Servings: About 113.4 grams of sardines. Cost per serving: About more than 38 thousand VND. Calories: 155 Sardines are another nutrient-dense cheap food that you should include regularly in your daily diet. Sardines are rich in calcium, protein, vitamin D and omega-3 fatty acids (DHA and EPA), which significantly reduce the risk of developing cardiovascular disease. You can eat sardines with whole grain bread, tomatoes and lettuce, or chop them up to mix with onion and lime juice.
7. Beans
Servings: 1/2 cup cooked beans. Cost per serving: About more than 2 thousand VND. Calories: About 112 With about 7 grams of protein per serving of cooked beans, you can add them to a variety of recipes for a nutritious meal. Beans are a good source of fiber, magnesium, potassium and folate. If you're cooking dried beans, soak them overnight or boil them for a few minutes then let them cool for about an hour before cooking. If you're using canned beans, drain and rinse them before cooking to reduce salt.
8. Butter Popcorn
Servings: 3-4 small cups of popcorn. Cost per serving: About 4 thousand VND. Calories: 140 Crispy popcorn balls are not only delicious but also provide you with many important nutrients, especially fiber – keeping you full longer than many other snacks. One cup of popcorn contains less than a quarter of the calories of the same serving of potato chips. You can omit the salt and butter, and add flavor to your popcorn with dried herbs instead.
9. Pasta
Servings: About 56.7 grams of uncooked pasta. Cost per serving: Nearly 4 thousand VND. Calories: 200 Pasta is another nutrient-dense cheap food option that is both healthy and affordable. Pasta is usually low in fat and salt, so it doesn't affect your blood sugar. You can try pasta, pasta with tomato sauce or mixed with sautéed vegetables and olive oil.
10. Bananas
Servings: One medium banana. Cost per serving: More than 3 thousand VND. Calories: 105 Bananas are a fruit that provides fiber, potassium and vitamin B6, which help you balance blood pressure levels and keep your heart healthy. In addition, bananas are also very stomach-friendly, so it can be a good choice if you are suffering from stomach problems. You can enjoy bananas in the form of smoothies or snacks.
11. Peanut butter
Servings: Two teaspoons of peanut butter. Cost per serving: More than 3 thousand VND. Calories: About 190 Although peanut butter contains fat, most of it is good, unsaturated fat. In addition, peanut butter also contains a certain amount of potassium and fiber. You can use peanut butter with bread, apple slices or celery for a cheap and nutritious snack.
Thực phẩm rẻ giàu dinh dưỡng có thể nhắc đến bơ đậu phộng
12. Green beans
Servings: 1/2 cup green beans. Cost per serving: Over 11 thousand VND. Calories: 134 In 1/2 cup of green beans will give you about 10 grams of protein, a little iron and fiber. You can use chickpeas in salads, hummus, or cook with curry sauces.
13. Green vegetables
Servings: About 3 cups of uncooked green leafy vegetables Cost per serving: Over 17 thousand VND. Calorie count: 30 Leafy greens like kale, spinach, turnip greens or bok choy are usually low in calories but rich in other micronutrients, including calcium, iron, folate, magnesium, fiber, and vitamins. C. You can use this nutritious cheap food in dessert salads or boiled, steamed / sautéed to eat in daily meals.
14. Frozen vegetables
Servings: 1/3 cup cooked frozen vegetables Cost per serving: Over 11 thousand VND. Calories: About 30. In general, the amount of nutrients you get from frozen vegetables will be similar to those of fresh vegetables, maybe even more. Besides, frozen vegetables are also preserved longer than fresh vegetables, which helps you save a considerable amount of money.
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