Two of the most common New Year’s Resolutions are to lose weight (or eat healthier) and to save money. Unfortunately, there’s a stigma that these two activities are mutually exclusive – most people believe that healthier food costs more. Thankfully, this isn’t always true. If you’re a smart shopper, you can both save money and eat healthy.
To achieve this, all you need to do is evaluate the cost per serving of some healthy food offerings at your local grocery store. We recently found this article at WebMD that breaks down 15 foods that are healthy and cost less than $1 a serving. (Note: the percentages given are based on Daily Recommended Values)
Brown Rice – 1/4 cup of dry rice per serving – $0.18 – 170 calories, 2 grams of fiber, and 4 grams of protein.
Whole-Wheat or Multigrain Pasta – 2 ounces of dry pasta – $0.24 – 200 calories, 6 grams of fiber, and 7 grams of protein.
100% Whole-Wheat Bread – 2 slices of bread – $0.18 – 120 calories, 3 grams of fiber, and 6 grams of protein.
Nonfat Greek Yogurt – 6-8 ounces of yogurt – $0.89 – (Honey Vanilla) 150 calories, 14 grams of protein
Old-Fashioned Oats – 1/2 cup dry oats – $0.13 – 150 calories, 4 grams of fiber, and 5 grams of protein.
Frozen Vegetables – 1 cup of vegetables – $0.25 – (Classic Mix) 82 calories, 6 grams of fiber, 4 grams of protein, plus 115% Vitamin A, 8% Vitamin C, and 7% potassium.
Russet Potato – 1 medium potato – $0.33 – 168 calories, 3 grams of fiber, 5 grams of protein, plus 20% Vitamin C, 10% iron, and 25% Potassium.
Fresh Spinach – 4 cups of spinach – $0.66 – 20 calories, 2 grams of fiber, plus 160% Vitamin A, 40% Vitamin C, 8% Calcium, and 40% Folic Acid.
Canned Refried Beans – 1/2 cup of beans – $0.34 – 140 calories, 7 grams of protein, 6 grams of fiber, 4% Calcium, and 10% Iron.
Canned Tuna – 3 ounces of tuna – $0.70 – 60 calories, 13 grams of protein, and 0.5 grams of omega-3 fatty acids.
Jarred Marinara Sauce – 1/2 cup of sauce – $0.28 – 90 calories, 2 grams of fiber, 15% vitamin A, 10% Vitamin C.
Whole Wheat Pita Bread – 1 pita pocket – $0.40 – 140 calories, 4 grams of fiber, and 6 grams of protein.
Generic Brand Egg Substitute – 1/4 cup egg substitute – $0.30 – 30 calories, 6 grams of protein, 10% B12, 6% Vitamin A, 4% Vitamins D and E.
Frozen Edamame – 1/2 cup (shelled) soybeans – $0.56 – 90 calories, 8 grams of fiber, 10 grams of protein, 10% iron, 6% calcium.
Dried Lentils – 1/4 cup dried lentils – $0.10 – 120 calories, 11 grams of fiber, 10 grams of protein.
Add just a few of these items to your next grocery list and see just how much money you can save while still nurturing your body. And remember to inform your Vargas and Vargas Insurance agent about any lifestyle changes that you make – eating healthier and losing weight could end up saving you money on your health insurance policy ! For more information, just call us at 617-298-0655 .
