With rising food costs, it’s never a bad idea to check your grocery list twice. Being aware of “what you buy” can help save you more than pennies in the long run. It can help you save your helath as well.
Healthy foods, although deemed, more expensive, don’t always have to be. The table below lists some great staples to have on hand that are a great price for the value.
Food
Price
Benefits
Oats
Approx. $3/lb.
Contain avenanthramid—antioxidant that protects the heart
Lowers cholesterol
Possess disease zapping antimicrobial activity
Dry Beans
Approx. $2/lb.
Low fat
Planted based protein
1 cupful=at most 17 grams of fiber
high in calcium, potassium and magnesium
can reduce risk of heart disease, type II diabetes, high blood pressure, breast and colon cancer
Garlic
$1/bulb
contains 70 active phytochemicals—i.e. allicin which may decrease blood pressure
lowers rates of ovarian, colorectal and other cancers
Cayenne Pepper
Approx. $3/jar
capsaicin can help fight cholesterol
jump starts metabolism
clears congestion
Celery
$1.99/bunch
Modest reductions in blood pressure
High in phthalides—phytochemical
Has androstenone and androstenol
Tomatoes
$1.50/lb.
Common source of lycopene—antioxidant that can help against heart disease and breast cancer
Onions
$2.99/2 lb.
Has immune boosting compounds that can prevent cold to cancer
High in quercetin, which helps keep blood healthy
Natural allergy preventer
Brown Rice
$1.75/lb.
Easier to digest than white rice since it contains the bran and the side hull
High in naturally occurring oils, antioxidants, fiber, selenium and magnesium
Helps stabilize blood sugar levels—great for diabetics
Frozen Vegetables
$1.75-$2.25
Can be higher in nutritional value than fresh since many “fresh” vegetables have traveled at least 1500 from farm to table
How many of the listed above foods do you have currently in your pantry? If none, add these key staples to your grocery list stat!
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