Splurge worthy foods

Don't skimp

When you focus on healthy-foods-for-less, you’ll have wiggle room in your budget for health-boosting foods where quality beats cost.

Nuts

Fiber and protein-packed nuts can help keep you feeling full longer. If you have diabetes, they may help keep your blood sugar on an even keel. The healthy fats in nuts also help keep your heart healthy. Just be sure to keep serving sizes to no more than 1⁄4 cup since calories can add up and stick with unsalted options.

Seeds

Many seeds — like pumpkin, hemp, and chia — are an excellent source of protein. Hemp seeds pack 11 grams per 3-tablespoon serving. Sprinkle them on carb-rich foods like oatmeal or pasta to add an easy nutrient boost and help keep you satisfied longer.

Fresh fish

Heart-healthy omega-3 fatty acids and high-quality protein are just two reasons why fish should be a regular part of your diet. Pair fish with a non-starchy veggie and a side of beans for a balanced pairing. Around 3 ounces cooked equals 1 serving.

Extra virgin olive oil

Extra virgin olive oil helps reduce cholesterol more than other types of fats like corn oil. Olive oil has long been known for its anti-inflammatory benefits. Its rich flavor also helps make other healthy foods like leafy green vegetables and fish taste even better.

Whole grain foods

It’s worth paying a premium for more nutritious bread, pasta, and other foods made with unrefined grains. They help keep you fuller for longer and are easier on your blood sugar thanks to their higher fiber content. Look at the ingredients list. If the first ingredient listed contains the word “whole,” it’s likely a better-for-you option.