6 healthy foods that cost less than $3

There are lots of myths about healthy eating. One is that kale tastes good, it might just be me but I find it tough and chewy and a pain in the butt.

Another is that it’s expensive. It is if you get misled into thinking that you must be consuming spoonfuls of raw Himalayan coconut oil tried and tested by Jesus only found in exclusive health food stores.


The truth is, you can find just as good ingredients that are packed with nutrients in your local supermarket. Don't believe the hype about crazy foods you can’t pronounce that cost top dollar, just add these to your basket each week for better health.

1. Eggs

A six pack of free range (c’mon, we have standards) comes in at around $3, which is 50 cents per egg. Two of these babies for breakfast any which way you like, scrambled, poached, fried in a heart-shaped mould and you’re eating one of the most nutritious little powerhouses known in the food world. One little oeuf contains good quality protein, 11 vitamins and minerals including iodine, iron, zinc and vitamin B12. You’d be crazy not to.

2. Oats

Yes there are fancier grains you could eat such as quinoa or freekeh, but the humble oat, much loved by grannies and students because you can pick up a pack of rolled oats for under $2, keeps your tummy full and your body swimming with good stuff. They provide fibre which is good for your gut, plus protein, magnesium and manganese which is good for skin and bone health.
3. Bananas
Currently around 72 cents per banana, these babies are magic when it comes to healthy eating. Packed with natural carbohydrates, vitamin B6 and potassium, they’re also great for your nervous system as they provide 15 per cent of your daily B6 needs for nerve function. Eat one before or a workout for a natural energy boost, add them to your smoothie or mash them into breakfast pancakes. Eating banana bead doesn't count (sorry).

4. Pumpkin

Steamed, roasted with maple syrup or blended into a hot soup, this good old fashioned vegetable is loaded with the important antioxidant beta carotene, that’s anti-ageing and protective against heart disease and certain types of cancer. It’s also cheap as chips at around $2.50 for a cut one, with much less fat coming in at only 26 calories per 100g.

5. Peanut Butter

Lately it’s all been about fancy organic nut butters such as almond and cashew but don’t overlook regular peanut butter if Mick Hucknall’s on your shoulder reminding you that money’s too tight to mention. One serving of PB has 3 mg of the powerful antioxidant vitamin E, plus potassium, B6 and is full of heart-healthy monounsaturated fat. You can pick the unsalted version for under $3 a jar, just go easy on how much you eat, as it is calorific. Think teaspoons, not wooden spoons.

6. Brown rice

You can buy those little packets of ready-made brown rice you ping in the microwave for around $2.50 or buy a pack of uncooked rice and make your own for much less cents per serve. There’s a reason this is much-loved by the vegan, vegetarian and health food crowd, it’s nutty taste makes it a sexy addition to veggie dishes and it’s an excellent source of manganese, fibre, selenium and is a good choice for people with cholesterol problems or who are at risk of type 2 diabetes. To make it tastier, add a stock cube to the water you cook it in or stir a splash of tamari through it before you dig in.