Need a healthy diet at cheap rate?These are foods experts recommend for you

This is a cheap but very healthy food

We have selected below 12 other cheap but highly nutritious foods:

1.  Lentils

They're little, but they're high in protein -- 9 grams per serving. They’re also low in fat, and they might be a healthy, less expensive substitute for meat. Plus, they’re a good source of folate, iron, and potassium. Also they have a lot of fiber, so they’ll keep you feeling full longer. Eat brown, green, or red lentils as a side dish, in a salad, in stews, or over rice. 

2.  Eggs

With 6 grams of protein each, egg is another cheap substitute for meat. They contain many nutrients, like vitamins D and A, and choline -- essential for pregnant and breastfeeding women. Experts say one egg per day can’t throw off your cholesterol numbers. So take one for breakfast, get one hard-boiled on grain bowls and salads, or scramble some as a base for veggies or in tacos.

3.  Oats

A hot bowl of oatmeal makes a delicious breakfast. Or use oats as a healthy filler in meatloaf, burgers, casseroles, and fruit cobblers. Their fiber can keep your stomach satisfied and may lower cholesterol and boost your immune system. They also have antioxidants that may help protect your cells from damage. 

4.    Tomatoes

Although they’re not as healthy as french fries or slathered in butter and sour cream,  spuds have vitamin C, fiber, and potassium, and can help lower your blood pressure and cholesterol. Slice one and roast it in the oven with a drizzle of olive oil, or top a baked potato with veggies or lean turkey chili for a cheap, easy dish. 

5.  SWEET POTATOES

       

In just one, you get 400% of your daily vitamin A needs, and more than a third of your vitamin C. Sweet potatoes do have more sugar than white ones, but they have fewer calories and carbs and more fiber. Baked or sliced and roasted, they make a great side dish. Or try mixing shredded ones into muffin batter for added nutrition.

6.   Sardines

Calories: About 155

These little fish are good sources of protein, calcium, vitamin D, and omega-3 fatty acids (EPA and DHA), which help in preventing heart disease. For fewer calories, look for those packed in water, not oil. Eat them on some whole-grain bread with lettuce and tomato, or chop them with lemon juice and onions to make a fish spread.

 7.   Beans

With about 7 grams of protein per serving, you can substitute beans for meat in many recipes. And they’ve got a lot of fiber, folate, potassium, and magnesium. To cook dry beans, soak them overnight, or boil them for a couple of minutes and let them sit off the heat for an hour before cooking. 

  8.  Popcorn

Along with the crunch, popcorn packs fiber, which will satisfy you longer than a lot of snack foods. And it’s a tasty way to get one of the three servings of whole grains you need every day. A cup has less than a quarter of the calories of the same serving of potato chips. Skip the butter and salt, and add flavor with dried herbs.

9.   Whole - Graine

Pasta gets a bad rap, but in a considerable portion, it can be one of affordable, healthy meals. Plain noodles are low in fat and salt. Whole-grain types have twice the fiber as white pasta and will raise your blood sugar less. Eat spaghetti, penne, or macaroni with a homemade tomato sauce, or tossed with olive oil.

10.    Bananas

This fruit supplies you with fiber, vitamins B6 and C, and potassium, which balances blood pressure and maintains your heart healthy. It’s also easy on your stomach, which can be a good option when you’re getting over tummy troubles. Cook one as a portable snack, or blend it as a healthy base for smoothies.

11.   Peanuts Butter

Yes, it has quite a bit of fat. But it’s mostly the healthy, unsaturated kind. It also has potassium and even some fiber. And it’s not just for sandwiches -- try some on celery sticks or apple slices for a satisfying snack.

12.   Frozen Viggies

You’ll generally get just as much nutrition from frozen vegetables as you do from fresh, sometimes more. Plus, they stay good longer than fresh produce, so they’re less likely to go to waste.