Bananas.
Bananas are well known for their high potassium content, which can help to protect against heart disease, as well as decrease cramps after strenuous exercise. They are high in vitamin B6, fiber and vitamin C. And, because they are covered in a peel, bananas are low in pesticides and easy to grab-and-go— perfect for families on the run and for those who tend to skip breakfast due to a time crunch. Because of their higher carbohydrate content compared to other fruits, bananas are also a great post-workout snack for athletes to help optimize recovery. I eat two every morning as I drive into the gym!
Eggs.
Eggs have been both touted for their health benefits and criticized for their health risks. While egg yolks do contain cholesterol, they also are high in protein and omega- 3 fatty acids, which are important in heart disease prevention and brain development. All protein are accessed a biological value - the rate at which the body can metabolize and assimilate the protein into the body. the egg has a biological value of 100%! Overall, eggs are inexpensive, easy to prepare and versatile. A great tip is to hard boil a dozen so you can grab and go throughout the week.
Black Beans.
An excellent source of protein, iron and fiber, black beans also contain several different antioxidants, including anthocyanins, which may help protect the body from heart disease, cancer and age-related memory loss. The heart-healthy omega-3 fatty- acid content of black beans is three times higher than other legumes. For optimal flavor (and to save the most money) buy dried black beans (rather than canned) and simmer in a pot with onion and garlic until the beans are soft. This is a main staple in most vegetarian homes.
Chicken Breasts - Bought in Bulk.
Boneless, skinless chicken breast is easy to store and cook, loaded with protein, low in calories and, especially when purchased in bulk, surprisingly inexpensive. After purchasing the chicken breasts, wrap them individually and place in the freezer. Then, when you need a quick dinner you can just take out a chicken breast to defrost the night before, season it with a little bit of pepper or other herbs and bake or grill it for an easy, delicious meal.
Oatmeal.
Very high in fiber, oatmeal helps to remove bad cholesterol from the blood stream. It also helps to clean out the GI tract for anyone suffering from constipation. Optimize your health (and save money) by choosing plain, steel-cut oatmeal for the highest fiber and lowest sugar content.
Carrots.
Inexpensive, easy to prepare and eat, and packed with vitamins A, C and K , folate and fiber, carrots are a great addition to any meal or snack.
Canned or Packet Tuna.
Eating a can or packet of water-packed tuna is a low-calorie way to get loads of lean protein, omega- 3 fatty acids, B vitamins, selenium and vitamin D. Tuna is also an easy way to get in the recommended minimum of two servings per week of fish. I like to mix it with a veggie salad.
Sweet Potatoes.
A sweet potato contains twice the recommended daily amount of vitamin A, almost half of the recommend daily amount of vitamin C and, if you eat the skin, even more fiber than oatmeal. They are more nutritious than the white variety. I like to take a fork or knife, poke one full of holes and put in the microwave for about 15 mins and enjoy as a baked potato with fat free cottage cheese and chives.
Water.
The cheapest and best beverage is plain old water. Meet your hydration needs by switching out the sugar-filled juices, sodas and sports drinks for water. Add sliced fresh produce to your water pitcher (such as oranges, lemons, cucumbers, watermelon or strawberries) to give it some flavour.
*information compiled from ace.org