Eating healthy can be affordable, contrary to popular belief.
Although it’s true that fresh, wholesome foods can sometimes carry a hefty price tag, many nutritious and budget-friendly options often get overlooked. According to Wesley McWhorter, DrPH, a chef and dietitian who focuses on food insecurity, it’s essential to recognize these affordable staples.
Nutrient-rich legumes, whole grains, and canned foods are generally low-cost and easily accessible. While preparing these foods may require more time and effort, mastering the art of budgeting for groceries is a valuable skill everyone should learn.
McWhorter, a representative for the Academy of Nutrition and Dietetics, has previously shared insights with TODAY.com about some of the healthiest and most affordable foods to include in your pantry.
Among his favorites is a $2 pantry staple packed with fiber, protein, and other essential nutrients.
Dietitian Tip of the Day: Stock Up on Dried Beans
According to McWhorter, dried beans represent one of the most nutrient-dense and cost-efficient foods available. These shelf-stable legumes offer versatility and a wealth of beneficial nutrients.
Compared to canned beans, dried beans are often more economical and can provide greater value, McWhorter points out.
A one-pound bag of dried beans is typically priced at $1 to $2. With one serving being a quarter cup, each bag yields approximately 12 servings, which translates to about 10–15 cents per serving.
Beans deliver a substantial amount of fiber and high-quality plant protein, helping to keep you satiated and energized.
Some of the healthiest beans to try include black beans, white beans, garbanzo beans (chickpeas), and kidney beans.
Why It Matters
Incorporating more beans into our diets can be beneficial for our health, finances, and the environment.
Beans are renowned for their high fiber content, with most varieties providing between 5 and 9 grams per serving, as reported by TODAY.com. They are rich in both soluble and insoluble fiber, offering several health advantages, such as lowering cholesterol, stabilizing blood sugar, preventing constipation, and promoting a healthy microbiome.
“Beans can significantly reduce costs while enhancing heart health,” McWhorter explains.
On average, most beans contain about 8 grams of protein per serving. Interestingly, the U.S. Department of Agriculture categorizes beans in both the “vegetables” and “protein foods” groups, which also includes meat.
Additionally, beans are abundant in essential vitamins and minerals, including iron, folate, and potassium.
Eating beans may also contribute to longevity; for instance, the world’s longest-living family consumes three-bean soup daily.
How to Get Started
You’ll find bags of dried beans at any grocery store. McWhorter suggests that buying in bulk can be a more economical choice in the long term.
Always store dried beans in an airtight container in a cool, dark location. When kept properly, dried beans can last for several years, although they won’t last indefinitely.
When you’re ready to prepare them, portion the beans and soak them overnight in water. After soaking for at least eight hours, or until they double in size, rinse them, and they will be ready for cooking.
Beans can enhance soups and stews, complement salads or grain bowls, be blended into dips, and even serve as a meat substitute.
Alongside dried beans, McWhorter recommends keeping these additional staples on hand for a healthy diet that won’t break the bank:
- Dried lentils
- Oats
- Brown rice
- Canned tomatoes
- Tinned fish
TODAY’s Expert Tip of the Day series offers simple strategies to make everyday life easier. From Monday to Friday, qualified experts share valuable advice on diet, fitness, heart health, mental wellness, and more.
