10 Healthy Foods for Less #9

My last healthy fruit that can be fairly economical to buy is Kiwi. It is packed with antioxidants like Vitamin E, Vitamin C, Vitamin A and Vitamin K.

Kiwi's contain as much potassium as bananas are are better for you. They are rich with antioxidants and help the immune system.

10 Healthy Foods for Less #8

My healthy food today is oranges. We all know that oranges are very high in Vitamin C, but they also contain high levels of potassium as well. Eating real oranges is better than drinking juices.

More important about eating oranges is to eat the pith as this is where many of the vitamins are. The pith is the white matter just under the peel. Some oranges have a very thick pith and some have a very thin pith.

Other nutrients in oranges include things like folic acid, potassium, calcium, thiamin, Vitamin B6, and magnesium.

10 Healthy Foods for Less #7

Canned tuna or salmon is a great source of protein and usually fairly inexpensive. In addition, these canned fish contain a good source of omega 3. One serving size is 3 ounces which is about half a can.

You can mix these with fresh greens and or tomatoes to make a healthy salad. They can also be used in casseroles as a protein source.

10 Healthy Foods for Less #6

A food similar to yesterday's food is pumpkin. Obviously these aren't always available, but in the Fall there is usually lots to go around at a very reasonable price. Buy some extra and freeze it or can it. One small or medium pumpkin will yield lots of pumpkin that you can eat year around.

Pumpkin has lots of Vitamin A and Vitamin C and is loaded with fiber. You can eat it similarly to sweet potatoes.

10 Healthy Foods for Less #5

Another very healthy food is sweet potatoes. These can be expensive if not in season or locally grown. Sweet potatoes are high in Vitamin A and Vitamin C. Plus they are an excellent source of fiber.

To maximize the benefits, avoid boiling them as this leaches out some of the nutrients. Bake them and be sure to eat the skins as this is where most of the nutrients are. These are a great substitute for regular potatoes and much better for you.

You can also wash them and cut them into what look like french fries. Instead of frying them - be sure to leave the skins on - coat a pan with olive oil, a small amount, and put them in the oven to bake. Everyone in our household loves these.

10 Healthy Foods for Less #4

Berries of any type are good healthy foods. Look for those in season and locally grown. If they are in season, often time stores will have a big sale on them and you can buy extras and freeze them for later use.

Berries are rich in antioxidants and can be added to things like salads or be made a dessert in and of themselves. You can use them in smoothies which just adds to the nutrient value of the smoothie.

Berries contain lutein, and a substance which can help decrease the risk of bladder infections. They make a great dessert and are very healthy for you.Heal

10 Healthy Foods for Less #3

One of my favorite healthy foods is spinach because of the variety of ways in which it can be used. Again, locally grown in season is best and usually the least expensive. This food is really a nutritional powerhouse.

Spinach is rich in antioxidants and is a real boost to your immune system. One cup of it raw is one serving. You can use it in salads, sandwiches, eggs, soups, or other side dishes.

Spinach is rich in iron, carotenoids, lutein, bioflavanoids, calcium, folic acid, Vitamin K, fiber and Vitamin C. The lutein specifically targets eye health. You can read more about lutein by going to the other posts about lutein in this blog.