Veggies and Fruits That Give You the Most Bang for Your Buck

Eating healthy isn’t cheap, but if you choose healthy foods wisely, you can pack a lot of nutrition into just a few dollars a week. You don’t have to spend your life’s savings just to get the good foods your body needs, and the following list of veggies and fruits will give you the most bang for your buck.


1 – Strawberries – Get them while they’re in season and you’ll spend less. Just one cup of strawberries has only 46 calories and costs roughly $.89. Not only will you have a great tasting snack, you’ll get protection from all sorts of cancer including breast, bladder, skin, lung and esophageal. Look for berries that still have their green top, are red and firm, and have no evidence of damage or mold.

2 – Pineapple – This fat-free fruit has costs only $.70 and has only 82 calories per one cup serving. Packed with loads of vitamin C, pineapple is low in sodium, too. Look for ones with no dark or squishy spots and green, fresh-looking leaves.


1 – Spinach – Spinach wasn’t Popeye’s favorite food for nothing. This super-veggie has only 7 calories and costs just $.52 per one raw cup serving. Containing antioxidants, tons of fiber and folate, spinach protects from cancers of the larynx, pharynx and mouth. Look for spinach that’s green, crisp and shows no signs of insect damage.

2 – Mustard Greens – As an alternative to spinach, mustard greens offer the same cancer protection. One cup of cooked mustard greens (no salt or fats added) contains only 21 calories and costs just $.81 cents. Choose greens that look fresh and are free of damage or discoloration.

3 – Broccoli – One cup of cooked broccoli with nothing added has just 30 calories and costs $.63. This is another super-veggie that contains lots of fiber, folate and antioxidants that may help protect you from colorectal cancer. When shopping for fresh broccoli, look for bunches that have no odor and bluish-green florets.

It is recommended that everyone eat about two cups of fruit and 2 1/2 cups vegetables each and every day. The fruits and veggies listed above can help you reach the recommended standard without spending a lot of money.


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