8 Inexpensive Nutrient-dense Foods To Fill Your Cart And Fit Your Budget
A survey conducted by the American Heart Association in early 2019 found that even though 95 percent of grocery shoppers “at least sometimes” wanted to seek out healthy options, only 25 percent of them reported having the knowledge to do so. Clearly, when it comes to eating healthy foods, there’s a knowledge gap.
And yes, It’s true: there’s no reliable “healthy foods this way!” sign at your local supermarket. That’s exactly why we asked Malina Malkani, RDN, a dietitian with the American Academy of Dietetics which nutrient-dense foods will load up your cart without emptying your wallet.
According to Malkani, creating a shopping list that caters to your nutrient needs involves reaching for four types of food: protein, healthy fats, fiber, and the combination of calcium and probiotics. Truth be told, an infinite combinations of grocery store purchases could satisfy Malkani’s must-have items, but not every list would ring up to the same dollar amount at the register. So below, she offers a shopping list that ticks all four boxes. Let’s just call it your nutrient budget—shall we?
1. For protein, it’s all about the beans
The dietitian says that frugal shopper can’t beat beans for protein. “When it comes to convenient, affordable foods that are nutrient-dense and rich in many of the nutrients that promote health and wellness, beans and legumes are always among my top choices. Beans and legumes are rich in plant-based protein, many vitamins, minerals and antioxidants and of course, fiber,” she says.