AFFORDABLE HEALTHY FOODS

If you’re on a tight budget, it can be difficult to eat healthy— and no, it’s not a myth that healthy food is more expensive. In fact, the high cost of nutritious food is one of the most common reasons people report overindulging in fatty, salty junk food.
But difficult is not the same as impossible, and there are a few simple ways you can eat healthy for less. Meal planning, sticking to a list at the grocery store and buying produce when it’s in season are all good ways to spend and waste less. You could also make a habit of purchasing some of the high-nutrient foods on this list, which are either inexpensive or go a long way.

Beans

If you’re trying to stick to a high-fiber, high-protein diet, beans should be your best friends. Foods with high nutrient values for relatively few calories keep you fuller longer than high-calorie foods with little nutrient value.
At an average of N100, dried beans are cheap too, but the downside is they take some time to rehydrate. If that’s not your style, you can get canned beans for nearly as cheap— they’re just as nutritious. Just make sure to rinse them before using to reduce the sodium content.

Sweet Potatoes




Sweet potatoes is very healthy and high in fiber. It has an anti cancer agent, it helps in weight loss. its very feeling and easy to prepare and very affordable . you can get a basket full for N500

Canned Fish

Seafood is packed with protein, and when fish is fatty it’s usually that good fat we’re all supposed to get. Experts recommend two servings of fish per week at minimum to get enough omega-3s. If you live inland, fresh or even frozen fish can be expensive, but canned tuna and salmon is pretty affordable at about N200 to N250 a can.
So if you find yourself craving fish but don’t have the cash to go fresh, give canned a try. Salmon is a good choice because it goes great in dips or salads and has more omega-3s than other varieties. And with 27 grams of protein per serving, salmon’s healthy staying power can’t be beat.

Fortified Cereal

Processed and packaged foods are rarely healthier than whole foods, but fortified cereals are an exception. Whole grain cereals like Total-100 or Kellogg Complete are fortified with a day’s worth of calcium, iron, and other essential vitamins and minerals. So on top of the fiber from whole grains, you’re also getting micronutrients that can be hard to get enough of from food alone. At about N700 a box with 12 servings, the price is budget-friendly too.

Soy Nuts

Another great source of protein is soy, which also takes form in tofu and edamame. One of the least expensive ways to get soy, however, is in the form of a nut, which is also high in fiber. 

Turmeric

One of the keys to making healthy food taste delicious is flavoring it well with herbs and spices. Turmeric is a great spice to choose because it is colorful and flavorful, but it is also really good for you. 

Curcumin has anti-inflammatory properties, which is great because internal inflammation is increasingly connected to obesity, depression and several other conditions. Not only that, but it may have anti-cancer and heart-related benefits, according to some animal trials.

Frozen Produce

If you want to buy produce out of season, consider going frozen. When fruit and vegetables are frozen, they are usually done so right after being picked, when they are freshest. This seals in all of the antioxidants, vitamins and minerals so they’re intact when the food finds its way to your plate.

Brown Rice

When it comes to versatile grains, brown rice may be the healthiest. It’s chock-full of fiber and protein that will keep you feeling satisfied, and it’s a good source of three B vitamins. For just about N300 a pack, brown rice is a steal and, because it is absorbent, it will take on any flavors you add to it.