With This Healthy Food List, Frugal Eating is Possible!



To obtain this healthy food list, I did an interview with New York Times Best-Selling Author and World's Leader in Nutritionally Analyzing foods, Dr. Roy Vartabedian. Dr. Vartabedian revealed the best foods you can buy that are low cost and packed with nutrition.

Now you can have healthy eating everyday, maintain a healthy diet, and eat healthy food that promotes the frugal lifestyle.

The list on this page comes from Dr. Roy Vartabedian's suggestions- founder and creator of Nutripoints.

Healthy Food List of Nutritionally Dense Foods that are Lavishly Cheap...

Vegetables...

Spinach, Broccoli, Cauliflower, Cabbage, Carrots, Okra, Tomato, Squash, Green Beans

Money Saving Tip: Choose frozen vegetables in larger bulk bags (make sure to price per ounce to ensure the best price). Frozen vegetables are cut fresh and frozen and can be more nutrient dense than fresh vegetables in super markets. Mixed vegetables are also a great buy and can bring variety to your meal planning.

Fruits...

Cantaloupe, Strawberries, Honeydew Melon, Plums, Oranges, Apricots, Tangerines, Grapefruit, Watermelon, Pineapple, Bananas, Blueberries

Money Saving Tips: Shop local fruit stands and farmers markets. Many of these places have lower costs and better quality fruit. Make it a fun day to try new fruits and to expand your healthy eating with a fruit run to these markets. Also consider a fruit exchange in season. This can be done with neighbors, co-workers, and friends who have an abundance of a particular fruit (and vegetables). By exchanging home grown food with theirs, you can barter free of charge.

Grains...

Wheat Bran, Oat Bran, 100% Whole Wheat Bread, Shredded Wheat, Puffed Wheat, Oatmeal, Wild Rice, Rye Crackers, Multigrain bread, Wheat Tortilla, Corn Tortilla, Hi Portein Spaghetti, Wheat Pita Bread, Wheat Noodles, Raisin Bread, Wheat Bagels, Spanish Rice, Brown Rice, Pasta *Quinoa

*-Quinoa acts like a grain, but is a seed. It cooks light and fluffy and has a nutty taste. It is higher in protein than rice, and although it is more costly than brown rice, it nearly triples in size when cooked. You can prepare Quinoa and mix in rice pilafs, or serve it as a side. It takes only 15 minutes to cook and is cooked similarly to rice. Rinse quinoa before cooking. There is a bitter out shell of the seed and this reduces the bitter taste.

Money Saving Tip: Many grains can be bought in bulk. For example, oat bran, rice, quinoa, and other grains can be bought from bulk bins at many grocery stores. Ask your grocer if they have bulk bins. Whole food centers often do, and it is usually a fraction of the cost of boxed products. Once again, price per ounce. There are times where you can find a better price prepackaged, but usually bulk bins offer a more reasonable price per ounce/pound.

Legumes...

Bean Sprouts, Green Peas, Minestrone Soup, Split Pea Soup, Lima Beans, Kidney Beans, Lentils, Lentil Soup, Garbanzo Beans, Baked Beans, Black Beans, Pinto Beans, Soybeans, Sunflower Seeds, Bean Burrito, Pumpkin Seeds, Trail Mix, Unsalted Peanuts

Milk & Dairy...

Nonfat Dry Milk (Prepared) Nonfat Light Yogurt, Skim Milk, Evaporated Skim Milk, Nonfat Plain Yogurt, Lowfat (1%) Milk, Lowfat Plain yogurt, Egg Whites, Nonfat Cottage Cheese, Buttermilk, Lowfat (1%) Chocolate Milk, Frozen yogurt, Lowfat Ricotta Cheese, Lowfat Mozazarella Cheese, Parmesan Cheese, Lowfat Swiss Cheese

Meat, Fish & Poultry...

Tuna (canned in water), Baked Sole, Lean Baked Ham, Sardines, Baked Turkey Breast(w/out skin), Baked Chicken Breast (w/out skin), Round Steak, Flank Steak, Baked Cod, Lean Beef Chuck Roast

With these healthy food lists, you will now have the choices of foods that are lower cost and have high nutritional density.

Money Saving Tip: When buying meats, turn your freezer into money savings. Buy meats when you see a deeply discounted sale and freeze for later cooking. This will cut back your trips to the grocery store, and will save you a signficant amount of money. By making this a habit, you will have a well stocked freezer for all your meals. Smaller freezers are becoming much more popular and the prices are reasonable. Plus, their energy efficiency can run as low as $35 per year. It can be well worth the investment, but be sure to check the energy bill before you make your choice.





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