Food Prices Too High? Try This

Food prices are climbing, and some might be looking to fast foods and packaged foods as a way to save money in the food department. You don't have to have low quality. Some inexpensive things are the best things for you. Since I'm teaching my nephew to play Cashflow, I'm also taking him to the grocery store to learn about real life cashflow. Getting the best nutrition for the least amount of money means eating more fruits and veggies than meat and dairy, and mixed with a little grains and fiber. You will find you are eating better and your wallet won’t be empty.

1. Oats or bran flakes are high in fiber and complex carbohydrates and have also been shown to lower cholesterol. Toss in a few nuts and fresh fruits and you have a wonderful meal.

2. Eggs are an excellent sources of protein, antioxidants lutein and zeaxanthin, which may ward off age-related eye problems. You can have them for breakfast, lunch or dinner in various ways.

3. Kale is dark, leafy green loaded with vitamin C, carotene's, and calcium. Like spinach, it is usually a dollar a bunch.

4. Apple are inexpensive, easy to find, easy to control on portion, and taste good. They are a good source of pectin — a fiber that may help reduce cholesterol and have the antioxidant Vitamin C, which keeps your blood vessels healthy.

5. Nuts have a high fat content with the good-for-you fats—unsaturated and monounsaturated. They’re also good sources of essential fatty acids, Vitamin E, and protein. You only need to eat a handful a day to get the nutritional benefits. Nuts, like macadamias, cashews, walnuts, and almonds are especially good for you and when eating only a handful a day, the cost doesn't seem to mean that much. You can mix them in your cereal, salad or eat by the handful.

6. Broccoli and Brussels Sprouts contain tons of nice nutrients—calcium, vitamins A and C, potassium, folate, and fiber plus it has phytonutrients, compounds that may help prevent heart disease, diabetes, and certain cancers.

7. Fresh fruit, your per serving cost isn’t more than a few dimes. Choose the fruit that is in season, makes it an easy way to hydrate, and gives a healthy dose of Vitamin C, potassium, and lycopene, an antioxidant that may ward off cancer. Strawberries are especially low cost as well as low calorie. Adding them to cereal and salads sweetens any meal naturally. My nephew was surprised how sweet a meal was without the added sugar.

8. Beets are sweet to the palate while their rich flavor and color make them nutritious for the body. They’re powerhouses of folate, iron, and antioxidants.

9. Squash adds color as well as fiber and has Vitamin C. Butternut squash and related gourds are usually less than a dollar a pound when in season.

10. Sardines come with big benefits for a relative low cost: calcium, iron, magnesium, zinc, and B vitamins. And, because they’re low on the food chain, they don’t accumulate mercury. I prefer the ones packed in olive oil.

11. Spinach has lots of Vitamin C, iron, and trace minerals. Plus, you can usually find it year round for less than a dollar.

12. Tofu, an inexpensive protein, is not just for vegetarians anymore. It’s high in B vitamins and iron, but low in fat and sodium, making it a healthful addition including Tofu Cheesecake

13. Coffee, which is derived from a bean, contains beneficial antioxidants that protect against free radicals and may actually help thwart heart disease and cancer. While it’s not going to fill you up like the other items on this list, it might make you feel a little better. I like a Hawaiian Chocolate Macadamia Nut flavor. It helps me get my Mojo going in the morning and unwind during the day. When made at home, coffee runs less than 50¢ cents a cup.

14. Soy protein is a good source of protein that is good for the heart, weight control and other health issues. You can eat them or drink them. It's a good meal replacement.

Although that that fast food burger for 99¢ may look like a bargain, you will find eating healthy for the same price or less is better. You might just stretch that dollar from a snack into a meal.

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