Last week we looked at four healthy, budget-friendly foods. Here are four more to add to your grocery list and cart, for meals that can keep your food budget - and health - on track.
1. Beans: Whether you choose kidney, pinto, black or garbanzo, beans are a high-fiber, high-protein food that is inexpensive and versatile. Dried beans will give you more for your money, but canned varieties (choose low- or no-sodium versions) are still a great bargain.
2. Nuts: Packed with healthy fats, protein, vitamin E, magnesium and other essential micronutrients, nuts - when eaten in moderation - can help lower your risk of heart disease. Walnuts, almonds and cashews are particularly nutritious.
3. Tofu: Whole soy foods, including tofu, contain phytonutrients that can help protect against cancer. An alternative to meat, tofu provides B vitamins, iron and calcium, and is very versatile - use it in everything from stir-fries to smoothies! (Editor's note: Tofu is available in grocery stores around South Africa, but it can still be pricier than what I've seen overseas. I personally haven't checked out Asian grocery stores; this might be worth doing to see whether it's more cost effective there.)
4. Bananas: High in potassium and fiber, bananas are a simple, portable and healthy snack. Plus, bananas may help support normal blood pressure, healthy bones, gastrointestinal health and protect against atherosclerosis and heart disease.