There is a belief that eating well is expensive, but that is not necessarily true.

We know that it's important to take care of the family budget as well as nutrition, so we took on the task of finding ingredients that, besides being versatile and delicious, are also nutritious and very affordable, so you won't forget to write them down on your shopping list.

Egg
The egg is an important source of protein and mainly contains beneficial fats. Additionally, it contains lecithin, a substance responsible for dissolving fats and thinning the blood. One kilogram of eggs costs approximately 35 pesos, making it accessible and easy to obtain.

Milk
Milk is rich in protein and will help you feel satiated. It is also a good source of calcium, vitamin D, potassium, phosphorus, magnesium, zinc, and vitamin B12. A liter of milk ranges from 20 to 35 pesos.

Spinach
Spinach is one of the most complete and nutritious vegetables that exist, as despite the fact that it doesn't have as much iron as we thought, it is full of vitamins and minerals such as folate, magnesium, vitamin A, K, and E. A bunch of spinach in the markets costs approximately 10 pesos, and in supermarkets, packaged spinach is priced between 25 and 35 pesos.

Beans
Beans are a source of plant protein and are an excellent way to increase the nutritional content of a meal. They contain potassium, fiber, and antioxidants, and their price per kilogram is around 35 pesos.

Bananas
Bananas contain potassium and vitamin B, fiber, and carbohydrates, and you can also use them as a sweetener substitute for your smoothies and desserts. The kilogram is around 15 pesos.

Oats
Oats are a good source of fiber that helps the digestive system function properly and helps reduce cholesterol. They contain omega-3 fatty acids, potassium, and folic acid. They are cheap, as the price per kilogram is close to 20 pesos if you buy them in bulk, and they are accessible in any supermarket or market.

Pasta
Regarding this ingredient, we recommend whole grain pasta because it is more nutritious than regular pasta, as it contains three times more fiber, double the calcium, additional protein, and higher amounts of substances such as selenium, phosphorus, B vitamins, magnesium, manganese, and copper. The price is around 45 pesos.


This list will help you dispel the myth that eating healthy is expensive, and you will see that these ingredients can be used in many ways to add variety, flavor, nutrition, and quality to your meals at the best price.

Here are some ideas for using them in your meals:
Creamed Spinach with Egg
Oatmeal with Apple Purée
Green Bean and Bean Salad