Eating healthy does not have to be expensive. Many nutrient-dense foods are available for less than $5, making it possible to maintain a balanced diet even on a tight grocery budget. Here is a list of affordable superfoods, their nutritional benefits, and easy ways to incorporate them into your meals.

1. Brown Rice
   Rich in fiber, manganese, and magnesium, brown rice is a hearty base for countless meals. Use it for stir-fries, burrito bowls, or as a side dish. Learn more about its nutritional profile at MyPlate.gov.
2. Lentils
   Packed with protein, iron, and folate, lentils cook quickly and are perfect for soups, salads, and stews.
3. Canned Tuna
   An inexpensive source of lean protein and omega-3 fatty acids. Use it for sandwiches, salads, or quick tuna melts.
4. Eggs
   A complete protein source and rich in vitamins B2, B12, and selenium. Scramble them, bake them, or make a nutritious breakfast sandwich.
5. Oats
   Oats are a fiber powerhouse that support heart health. Make overnight oats, granola, or use them in smoothies.
6. Peanut Butter
   Affordable and packed with protein and healthy fats. Spread on whole-grain bread or use in smoothies and energy bites.
7. Carrots
   High in beta-carotene, fiber, and antioxidants. Snack raw, roast them, or add them to soups and stews.
8. Cabbage
   Loaded with vitamins C and K, cabbage is great for slaws, soups, and sautés—and it lasts a long time in the fridge.
9. Sweet Potatoes
   A rich source of vitamin A and fiber. Bake, mash, or roast for a delicious and filling side.
10. Bananas
    Potassium-rich and energy-boosting, bananas are great for snacks, smoothies, and baking.
11. Canned Beans
    Black beans, chickpeas, and kidney beans offer protein, fiber, and iron at a very low cost. Use them in salads, chilis, or homemade hummus.
12. Frozen Vegetables
    Nutritionally comparable to fresh produce, frozen veggies like spinach, broccoli, and peas are budget-friendly and convenient.
13. Whole-Wheat Pasta
    Offers more fiber and protein than traditional pasta. Pair it with homemade sauces for a healthy and inexpensive meal.
14. Greek Yogurt
    High in protein and probiotics. Use it in smoothies, parfaits, or as a substitute for sour cream.
15. Apples
    Affordable year-round and rich in fiber and vitamin C. Enjoy them fresh, baked, or sliced into oatmeal.

Practical Tips for Buying Healthy on a Budget

• Buy in Bulk: Purchase staples like oats, rice, and beans from the bulk bins to save money and reduce packaging.
  
• Use Cashback Apps: Before grocery shopping, buy discounted gift cards through Fluz for stores like Kroger, Safeway, and Albertsons to earn cashback. Stack additional savings with Rakuten and Ibotta offers for maximum impact.
  
• Meal Prep: Preparing meals at home helps control costs and portion sizes while avoiding the temptation of pricier takeout options.
  

Final Thoughts on Eating Healthy Without Overspending

Eating healthy on a budget is absolutely achievable with a little planning and strategic shopping. Focus on nutrient-dense, affordable foods and use cashback tools like Fluz to stretch your grocery dollars even further. Nutritious eating does not have to mean high prices—it just takes smart choices.