The Guide to Good Food on a Tight Budget!


environmental working group top 100 food guide

Making sure your family gets the right food but staying within the budget is a challenge for most moms. But you don’t need to spend big bucks to make sure your kids are eating healthy. Just follow the “Good Food on a Tight Budget” guide created by the non-profit Environmental Working Group.

The guide lists 100 foods that are healthy, cheap, clean and green. EWG researchers assessed nearly 1,200 foods, comparing average food prices and 19 different nutrients in order to identify the most nutritious foods that are easy on the wallet and the planet. The guide also contains simple tips for eating well and tasty recipes for meals and snacks. While the list is based on U.S. food items,  those in the list are commonly available here and affordable as well. 

Here are the some of the highlights:

 ewg food guide

Raw cabbage tops the list for giving consumers the biggest nutritional bang for their buck.  It’s cheaper than potatoes and can be served as a salad, stuffed, or used in sandwiches, stir-fries, stews and soups.

Carrots, bananas, and watermelon receive high marks for nutrition.

Pears have even more fiber, potassium and folate  and fewer pesticide residues than apples.

Fresh isn’t always more expensive. And canned isn’t always cheaper. Fresh carrots are cheaper than frozen. Frozen corn can be cheaper than canned.

Beans are cheaper and have a smaller carbon footprint than turkey.

One serving of filling oatmeal is about half the cost of a bowl of sugared cereal.

Brown rice has twice as much fiber as white rice.

Boil, bake or roast three servings of potatoes for the same cost as a single serving of hash browns.

Plain yogurt has more calcium than sour cream and costs less.

 For a complete list of the Top 100 Foods, click on this link:

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