There is a misconception that eating healthy will cost you an arm and a leg. The interesting thing is that if you don't eat healthy it truly could cost you an arm or a leg. But, let's say you are on a budget and you have to make your dollars stretch; below are some food choices that I have found to be nutritionally dense without breaking the bank and many of these food choices have a lower GLYCEMIC INDEX.
Banana’s: Yes, they are great for you. They usually run between $0.19-0.25 each. Not too bad considering they pack a punch and are easy to digest. A few vitamins and minerals that bananas provide are: Vitamin B6, manganese, vitamin C, potassium, fiber, copper, biotin, and much more. Not too bad!
Dried Rolled Oats: The old fashioned rolled oats are fine. Add a cutup banana or some fresh fruit if you desire. You can find a big 42oz container (enough for a month) for under $4.00 that is $0.133 per oz. Did you know these oats have the following vitamins and minerals: Vitamin B1, manganese, magnesium, phosphorus, fiber, copper, biotin, zinc, molybdenum, and much more.
Canned beans (low sodium) or dried beans of any kind: Beans are excellent sources of fiber and protein. They also have the following vitamins and minerals: manganese, molybdenum, copper, vitamin B1, magnesium, iron, chromium, folate, and much more. The cost of beans varies if you buy canned or dried but you can get a serving of beans for less than $0.30 a serving (much less when you buy dry).
In-season veggies: You can certainly buy plenty of fruits and vegetables without going broke. Broccoli and spinach can run you between $1.00-2.00 per bag or head of broccoli. The best part is they pack so many vitamins and minerals. Spinach even has electrolytes! Say you splurge and get a big 1lb bag of organic spinach for $3.50-5.00. That 1lb bag can provide you with 5 salads throughout the week. Bring one salad a day to work with yo. This will cost you $1.00 or less a salad. Worth it? YES!
A couple other foods that are less expensive but a bit higher in the glycemic index are carrots and potatoes. They each have high amounts of vitamins and minerals. You can get a serving of each for pennies on the dollar and go organic.
Another great way to eat healthy and save money is to buy from your local farmers market. If you don't have one I suggest visiting your local Costco. Costco has a high number of organic veggies for a fraction of the price you would pay at a grocery store. You can also buy frozen fruits and veggies if you live where fresh in not easily available. You have lots of choices. Choose well!