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Eating Healthy on a Budget

With the rising cost of food, eating healthy may seem like a luxury you just can’t afford. But don’t head for the fast-food “value menus” just yet – use this list of inexpensive options to guide your shopping. All are healthful choices for the whole family that won’t break the bank.

Checklist Canned wild-caught salmon and sardines: Dr. Weil recommends cold water fish as good sources of omega-3 fats, which are strongly anti-inflammatory. Canned sockeye salmon is always wild-caught, and the edible bones in both salmon and sardines are a good source of calcium.
Checklist Kale and other dark, leafy greens: When it comes to getting maximum health benefits per calorie, dark leafy greens such as kale, mustard, collards and bok choy are excellent choices, as they provide iron, calcium and folic acid with minimal calories.
Checklist Whole grains: Higher in fiber and complex carbohydrates than processed grains, choices like steel-cut oats, brown rice and barley are healthy grains that are affordable and versatile.
Checklist Sweet potatoes: A universally appealing root vegetable, sweet potatoes are an excellent source of vitamins A and C – natural antioxidants that help neutralize free radicals – and are packed with micronutrients including carotenoids, copper and fiber.
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