March is National Nutrition Month. Many people think if you’re on a budget you can’t get healthy foods. I’ve never thought that was true. There are some foods that are inexpensive yet still provide good nutrition.

Here are a few of my favorites-

Eggs
When it comes to perfect nutrition, eggs just about have it all. Protein, B vitamins, most notably B12 and B2, vitamins A and D, iron, choline and phosphorus. And they’re low in calories.
Eggs are just about one of the best buys in the supermarket, on average they’re about $2.79 a dozen. That being said, and this is my personal preference, I always opt to pay a bit more and go with the cage free/organic variety They cost about 70 cents a dozen more but they’re still a great bargain because I usually get about two or sometimes three meals from one box.
And if you think eggs are just food for breakfast, you’re missing out on lots of options. One of my favorite lunches is a curried egg salad… chopped hard-boiled eggs, curry powder, mayonnaise and mango chutney. Serve it with pita bread and a side of fruit salad (kiwis, strawberries and grapes) and you’ve got a healthy and quick lunchtime treat. One of my favorite easy dinner recipes is a frittata, eggs mixed with sun dried tomatoes, mushrooms, maybe some spinach, baked in the oven and top with cheese. Another one of my favorite quick meals is egg and bean burritos. Scrambled eggs, black beans and salsa rolled in a tortilla, and topped with chopped tomatoes and sour cream.

Beans
When it comes to nutrition and value for money, beans get an A+. They’re high in B vitamins and fiber, and all for just pennies a serving. They’re also easy to add to every day dishes. Plus, with so much variety, you’ll never get bored. Try adding them to soups and stews and using less meat. Also, you can make bean burritos, tacos, and even bean dips. Canned beans always seem to be on sale. However, if you want to save even more money, here’s what I do. Buy dried beans from the bulk bins, soak them overnight and then cook them in the slow cooker. When they’re done I freeze them so I’ve always got a supply for chili, soups, bean burgers etc.

Oats
Oats are low in fat and an excellent source of fiber. It’s also another item you can buy from the bulk bins. In fact, oatmeal is one of the cheapest breakfasts you can make. I know not everyone likes oatmeal, but I’ve found just about anyone, even children will eat it if you add things like dried fruit and honey. And try adding oatmeal instead of breadcrumbs next time you make a meatloaf, or use it as a topping along with nuts for fruit desserts.

Broccoli
It’s great for your immune system and supports cardiovascular health. And like most produce is on sale at least once a month. When it is we eat fresh broccoli for dinner. On the weeks when it’s not, I can guarantee I’ll find a coupon for frozen vegetables at the very same time the store is running a special on frozen veggies. That’s the time I stock up on frozen broccoli.

Salmon
I’ll admit that salmon isn’t always cheap. If your budget can’t stretch to fresh salmon, maybe eat it just once a month and for the rest of the time try the canned variety. Salmon can be used in place of tuna, added to sandwiches, and a great way to use leftover mashed potatoes is to make salmon fishcakes. I even made quesadillas with it. And mix it with some cream cheese and dill and you’ve got a gourmet like sandwich filling.

Soy
Just about every supermarket sells soy products now. From veggie/soy burgers and soy milk. However, the best bargain of them all, tofu. I use it in everything from stir frys to pot pies.

Spinach
It seems Popeye was ahead of his time. I know most people pull a face when you mention spinach, but if you add it to dishes with lots of other ingredients, you’ll hardly notice it’s there. I sometimes add just a little to minestrone soup, I make pesto with fresh spinach, and often make a spinach and mushroom frittata. I sometimes buy fresh spinach, but the best value is the frozen kind. Once again, it’s one of those items that always seem to be on sale.

Yogurt
So far this year I’ve had at least one coupon for yogurt each time I’ve shopped. So once again a good for you food, good source of protein that’s budget priced.

Nutrition Sites
And if you want more ideas about what healthy eating and foods that are good for you, I really like these two sites- www.whfoods.com/eathealthy.php
www.foodfit.com/healthy/healthy.asp