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Natural Sources of Key Nutrients on a Budget

A nutritious bowl of oatmeal topped off with fruit

Eating healthy can sometimes be a costly affair. As grocery prices rise, buying the ingredients to prepare a healthy, balanced meal can seem more difficult nowadays. If you’re looking to save money without having to resort to a cheap fast-food meal, it helps to opt for cost-effective yet nutritious food items to keep around the house. Learn how to get foods that contain key nutrients without having to break the bank.

What Are Some Affordable Yet Nutritious Foods to Try?

Healthy eating doesn’t have to be expensive. By choosing the right grocery items, you can add nutrients to your diet and still have some money left in your budget for other things. Here are some affordable and nutritious foods to add to your pantry:


Tomatoes add an acidic pop to any dish, and they are relatively inexpensive to buy. These fruits are a great source of vitamin C and are loaded with lycopene, which is a powerful antioxidant.1 If you’re not sure if you’ll use your tomatoes in time, you can get a can of diced tomatoes that will last longer.


Looking for ways to add some fiber to your diet? Beans are a very versatile and high-fiber food that can be added to several types of dishes. They are also a great source of protein and are high in minerals as well.2 Both dried and canned beans have a long shelf life, so you don’t have to worry about them going to waste any time soon.


Oats are another example of a high-fiber food that is very easy to store. You can start your morning on a healthy note by making a big bowl of oatmeal for breakfast. Aside from fiber, oats are also a good source of zinc, magnesium, thiamin and phosphorus.3

Green Onions

Green onions or scallions make a great garnish for any savory dish. They are also very high in vitamin K, which is an essential nutrient for growing and maintaining strong bones.4 And to add to the savings, green onions can be grown very easily in your own kitchen. Instead of throwing out the ends of the bulbs, you can simply drop them in a cup of water and let them sit facing the sunlight. A new green onion will grow from the bulb in just a few days.

Frozen Fruit

Fruits make a great healthy snack, but they can be expensive and don’t last long in the fridge. Frozen fruits are often cheaper than fresh fruit and can be stored in the freezer for long periods of time. Plus, they share all of the same healthy benefits as fresh fruit does. Blueberries and raspberries are great sources of fiber and antioxidants, and strawberries and mangoes are high in vitamin C. You can toss your frozen fruits into the blender to make a refreshing smoothie or simply eat them as they are.

Rotisserie Chicken

Chicken is a great source of protein and is very nutritious. You can find over 10 essential nutrients in chicken like B vitamins, selenium, potassium and phosphorus.5 Rotisserie chicken is a very popular grocery item for its convenience and value, but you can choose to buy raw cuts of chicken as well. Add chicken to your dishes or soups to make them more nutritious, or just grab a piece and dig in when you get home.


You can’t go wrong with having a banana as a snack or a quick on-the-go breakfast. Bananas are a great source of fiber, vitamin C, vitamin B6, magnesium, and of course, potassium.6 If you don’t like eating bananas by themselves, try slicing them up and adding them to your toast or blending them into a nutritious smoothie.

Get the Nutrients You Need from Centrum

If you’re not getting enough of a certain vitamin or mineral, try supplementing your diet with a multivitamin like Centrum MultiGummies Adults. Each multivitamin contains essential nutrients like vitamin D, vitamin E, vitamin B12 and more to help support your health.

Affordable nutrition is possible when you shop for all the right items. Find more wellness tips to keep your body healthy from Centrum.

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