What Are the Most Nutritious Foods on a Budget?

Healthy, balanced meals may seem hard to come by when you're on a budget, but fortunately, there are many nutritious foods that won't break the bank. Remember that you don't always have to go for fresh products. Fresh products cost more than frozen foods and spoil more quickly. And just because a food has a bad reputation doesn't mean that it can't be prepared differently in order to reap the benefits of its nutritional value.

Potatoes

• Potatoes can be nutritious without all the butter and salt.

  Potatoes are a nutritious vegetable as long as they aren't consumed in the most common manner: fried and with loads of salt. A 5-oz. potato contains only 100 calories and 35 percent of your daily vitamin C, 20 percent of your daily vitamin B6, and 10 percent of your daily value of niacin, iron and copper. You're also consuming 6 percent of your daily protein. Try baking a potato, skipping the butter and opting for a dollop of sour cream instead. Top the potato with some of your favorite herbs and spices for even more flavor.

Brown Rice

• Brown rice is an inexpensive way to get fiber and protein.

  Brown rice can be used in casseroles, soups, stews, salads and as a side dish. Rice is filling and one serving, or 1/4 cup, contains 170 calories. You're also consuming 2g of fiber per serving and 4g of protein. As of February 2010, a 2-lb. bag of brown rice could be purchased for about $3, which serves about 20 people.

Beans

• Beans contain more protein than any other plant food available.

  Beans are a cheap super food. When eaten with a whole grain, the protein content can be as much as a steak. Beans are low in fat, rich in vitamin B and iron, and have more protein than any other plant food on the planet. Soak beans overnight and slow-cook them the next day. Add herbs and spices for an extra burst of flavor.

Canned Tuna

• Tuna is versatile and contains beneficial omega-3 fatty acids.

  Canned tuna may not sound very appealing but it is a flavorful, versatile food. Look for white albacore or chunk light in water. Tuna can be used in salads, wraps, sandwiches, casseroles or simply served with crackers. One 6-oz. can of tuna serves two and cost about $1.25 in early 2010. One serving contains more than 500mg of omega-3 fatty acids, 13g of protein and only 70 calories.

Frozen Veggies

• Frozen vegetables are as nutritious as fresh and can be stored longer.

  Frozen vegetables are just as nutritious as fresh veggies. A few dollars is enough to buy one large bag. Broccoli, peas, spinach, Brussels sprouts, artichoke hearts, asparagus spears and other greens are the best nutritious choices for frozen vegetables. Add vegetables to stir-fried chicken, or steam them and dip in sour cream for a tasty treat.

Bananas

• Bananas are a healthy, portable choice for dieters on a budget.

  A couple dollars could purchase a bundle of bananas in 2010. This yellow fruit can be eaten as a part of your breakfast, as a mid-day snack, blended into a smoothie, or baked into banana muffins or banana bread. Bananas are high in potassium and an easy grab-and-go food for those without much time to eat.

Whole-Grain Pastas

• Healthier whole-grain pasta costs little more than regular pasta.

  Whole-grain pastas are only pennies more than regular pasta. For about $1 per lb. in early 2010, pasta can feed a family of four for less than $10. Pair whole-grain pasta with sauteed vegetables and chicken breast or a homemade tomato sauce.