Learn How To Eat Healthy On A Budget

Do you want to eat healthy but don’t think you can afford it?  Everyone these days seems to be more focused on health.  Many people have made it a priority to eat organic foods. However more people would eat organic if it didn’t come with such a high price.  This doesn’t have to be the case.  Here is a list of foods that you don’t have to buy organic (some people refer to it as the clean 15) as they are not heavily sprayed with pesticides making them healthier options.

1) Asparagus 

Asparagus is low in sodium and high in vitamins.  If you are looking to add more vitamin B6, vitamin C, vitamin E, vitamin K, iron, calcium, or magnesium to your diet, you should consider this vegetable.  It is also considered a brain food. 

2) Avocado 

Avocados are a great source of potassium, B vitamins, and fiber.  They are also thought to lower blood cholesterol levels.  Before I didn’t like the taste of avocado, but after learning a new way to eat them (put a little salt and a lot of lime juice on a ripe avocado) I’m hooked.  In some countries, avocados are treated as a dessert item (pretty healthy for dessert).  This way you don’t feel guilty in partaking in dessert.   

3) Cabbage 

Cabbage is a low calorie food and an excellent source of vitamin C.  If you ever suffer from a peptic ulcer, try fresh cabbage juice as it has shown to speed up the recovery period. 

4) Cantaloupe 

Like cabbage, cantaloupe is an excellent source of vitamin C and vitamin A.  It’s also a good source for vitamin B6, potassium, and dietary fiber. 

5) Eggplant 

Eggplant is a good source of dietary fiber, potassium, and folic acid.  In addition to avocados, eggplant is also considered a brain food. 

6) Grapefruit 

Grapefruit is not only low in calories but is high in vitamin C, vitamin A, and dietary fiber.  A half grapefruit or glass of grapefruit juice is a great way to start your day. 

7) Kiwifruit (Kiwi) 

Kiwi is high in vitamin C, potassium, vitamin E, and dietary fiber.  When ripe, Kiwi has a naturally sweet flavor and is a favorite among many.

8) Mangoes 

Mangoes are high in energy, vitamin C, dietary fiber, and vitamin B6.  I have met many people born and raised in India, and among the majority of this select group, mangoes seem to be at the top of the list of favorites.  In fact, mango is the national fruit of India.  In addition to my Indian friends, I also share a love for this delicious fruit. 

9) Mushrooms 

Mushrooms are low in calories and are a good source of B vitamins.  Although many species of mushrooms have nutritional value, there are a number of poisonous ones that can be very fatal; hence you should never eat any mushrooms seen in the wilderness. 

10) Onions 

Like many of the items on the list, onions are also high in vitamin C, dietary fiber, vitamin B6, and potassium and low in calories.  Onions have also been known to lower the risk of several cancers, even when consumed in moderate frequencies.  This is a great reason to cook with more onions, not only to add flavor but for many other added benefits such as these stated here. 

11) Pineapples 

Pineapples are high in vitamin C, manganese, dietary fiber, and vitamin B6.  When ripe, pineapple has a natural sweet taste and is a favorite among many. 

12) Sweet Corn 

Cooked sweet corn may lose some of it’s vitamin C nutrition, but it retains its antioxidant activity and has higher levels of ferulic acid (known to help battle cancer). 

13) Sweet Peas 

Peas have high nutritional value as they are a great source for protein, vitamins, fiber, and minerals.  I think it’s time to add more peas to my diet.  How about you? 

14) Sweet Potatoes 

As health has become a more frequent topic of discussion among friends and family in recent years, I have become more aware that sweet potatoes are healthier for you than regular potatoes.  Sweet potatoes are high in vitamin A, vitamin C, manganese, vitamin B6, potassium, and dietary fiber. 

15) Watermelon 

Watermelon has always been a favorite summertime snack as it’s sweet and refreshing on a warm day.  Sharing a large watermelon with friends and family is a great way to spend quality time together and stay healthy.  Watermelon is high in vitamin C, vitamin A, potassium, magnesium, and low in calories. 


As a rule of thumb, it’s not necessary to buy organic if the fruit or vegetable has a hard outer skin, such as watermelon or pineapple.  I even started to look at fruit as a snack or even dessert after a meal (this is a new habit I learned while traveling abroad a few years back).  I try to stay healthy by including as many items from the list above as possible in my diet. This way I can focus on my health without breaking the bank and staying on budget.

Do you see anything on this list that you like? Do you see anything that you could include more in your diet? 

Guest Post Author Bio: Mary blogs at World of Finance where she strives to help people learn how to make managing their money easy.  With a background in finance, she created World of Finance to build a community of people that want to turn their finances around and achieve their financial goals one step at a time. You can follow World of Finance on Twitter @wofbiz


Learn How To Eat Healthy On A Budget — 19 Comments

  1. I really love avocados — guacamole is one of our favorite things! When we lived in Taiwan we loved mango season, and really haven’t found any mangos in the USA to match the Irwin mangos we got there.

    Excellent list of healthy foods!

  2. I also do frozen fruits when they are out of season — both the organinc and non-organic are much cheaper during the winter months. I’m not a hardcore organic eater, but I was happy to see so many of my favorites on the Clean 15 list! I should buy organic apples, though — I eat a lot of red apple goodness!

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