Skip to content
Tuesday, January 31, 2023
Things 4 My Space

Things 4 My Space

Professional Health

  • Healthy Delivery
  • Healthy Choices
  • Healthy News
  • Healthy Blogs
  • Dental Clinic
  • Healthy
  • About Us
    • Advertise Here
    • Contact us
    • Privacy Policy
    • Sitemap
You are Here
  • Home
  • Budget-friendly heart-healthy food part 2: Whole grains and proteins
Healthy

Budget-friendly heart-healthy food part 2: Whole grains and proteins

April 24, 20226 min read Monica C

[ad_1]

Eating with heart health in mind can seem painfully expensive, from omega-3 eggs to wild salmon and quinoa. In reality though, many cardioprotective foods are actually quite budget friendly!

Last week we talked about how to keep a lid on your fruit and vegetable budget. This week we’ll take a look at the cost of the other key components of heart-healthy eating: Whole grains and protein sources.

As before, I did the comparison using the online shopping tool for Save On Foods, using just regular, not sale prices. You could certainly save by watching for sales though, or by shopping lower cost retailers.

(I chose Save On Foods because it’s easy to find unit prices in their online shopping tool, not because their prices are particularly budget-friendly. They’re not. Anyhow, prices where you live will likely vary, but it should give you an idea of relative cost of different foods.)

Whole grains

Whole grains are often pricier than refined grains, but in terms of cost per calorie, they’re still budget friendly, relative to produce and animal proteins.

Your best bets cost-wise are brown rice, oats, and barley. Whole wheat couscous was similarly affordable in a hefty 907 gram package at Superstore, but I couldn’t find it at Save On Foods. (They had only refined couscous.)

The unit price for intact grains drops dramatically with larger package size, so if you will actually eat such a big bag, or bigger, it might be worth lugging home.

Moderately priced options include whole grain breads, some cold cereals, and whole wheat pasta.

Quinoa and farro are on the high end, but again, in terms of cost per calories, they’re still a bargain relative to other food groups. Quinoa is more affordable at Costco, in terms of unit cost, if you’ll use that much. (They used to carry farro but I couldn’t find it this week.)

As you might expect, generally the more processed and convenient products cost more, like pre-cooked, vacuum-sealed brown rice. Organic and gluten free products are also generally on the high end.

Here’s the chart, if you’re curious.

Product Package Price /100g
brown rice 1.8 kg $0.31
WW couscous (Superstore) 907 g $0.33
large flake oats 1 kg $0.35
WW bread 570 g loaf $0.38
pearl barley bulk $0.39
pot barley bulk $0.39
parboiled brown rice 4 kg (!) $0.40
steel cut oats 1.1 kg $0.50
brown basmati rice 2 kg $0.52
Multigrain whole grain bread 600 g loaf $0.72
WG cold cereal – Oatmeal Squares 500 g $0.80
WW pasta 375 g $0.88
bulgur 680 g $0.94
sprouted grain bread 615 g loaf $0.97
WG cold cereal – All-Bran 525 g $1.05
quinoa 1.36 kg $1.10
WG cold cereal – Shredded Wheat 525 g $1.10
farro (Superstore) 680 g $1.15
organic brown rice 907 g $1.27
pre-cooked, vacuum-sealed brown rice 250 g $1.32
gluten-free steel cut oats 680 g $1.47

There are lots of other whole grains, of course, but I stuck to common ones so this didn’t become a PhD project.

Again, you can look at the original spreadsheet, if you’re curious about details like which brand or cost per 100 calories. I also included some prices from a few other retailers for comparison.

Protein sources

I decided to rank this sample of protein-rich foods by cost per 20 grams of protein, which is about where most adults should be aiming in a meal. (Or a bit more, but we also get some protein from grains and even vegetables.)

I quizzed members of our Facebook group on this, and most guessed accurately that dry lentils would be on the low end, with fresh or frozen salmon on the high end.

Other winners include peanut butter, canned tuna, eggs, sunflower seeds, canned beans, and tofu. (Eggs in moderation — say up to seven a week — most people don’t need to worry about, heart healthwise.)

tuna and egg salad

Photo by Farhad Ibrahimzade on Unsplash

I didn’t include many nuts and seeds here, because I surveyed them a few years ago. It needs updating, but still gives you a sense of the relative price. Peanuts and sunflower seeds are usually the most affordable.

Otherwise, fish is at the high end. Canned fish is the budget favourite, with frozen basa being another low-cost choice. (Basa is a mild white fish with a light texture. There is some controversy around basa sustainability, although the basa at Save On Foods has the Ocean Wise certification, and Superstore’s carries the Aquaculture Stewardship Council logo, both reputable signs of sustainably sourced seafood.)

If you want to include fish or chicken in your diet while keeping a lid on the cost, you can always pair a smaller serving with an inexpensive protein source. Say salmon with a lentil and brown rice pilaf, for example. Fish tacos with black beans. Chicken with peanut sauce. Lean meat, fish, and poultry is so protein-rich, we don’t need as much as you might think.

Here’s the data:

Product Package size Cost/20g protein
lentils, red, dry 907 g $0.32
lentils, green, dry bulk $0.43
peanut butter (natural) 1 kg $0.44
canned tuna 170 g $0.69
egg (whole) 30 eggs $0.97
egg (white only) 1 kg $1.01
black beans, canned 540 mL $1.04
shelled sunflower seeds 1 kg $1.25
lentils, canned 540 mL can $1.30
tofu, firm 500 g $1.36
tofu, medium 454 g $1.44
greek yogurt (plain) 1.36 kg $1.45
cheddar cheese 500 g $1.46
chicken breasts 1.12 kg $1.56
canned salmon 418 g $1.89
basa, frozen 680 g $2.31
regular yogurt (plain) 1.75 kg $2.31
canned sardines 106 g $2.76
snapper per fillet $2.77
fresh/frozen salmon fillets 800 g $2.96
sole, fresh per fillet $3.25
scallops 300 g $4.76

Again, feel free to look at the original spreadsheet if you want to see the underlying calculations or brand names.

Protein prices really vary, so depending on your preferences and freezer space, it may be worth looking for fish, chicken, and others at Costco or other wholesale outlets. For example, chicken breasts at Costco were $1.35 per 100 grams, compared to $1.56 at Save On Foods.

Factoring cost into your sweet spot

The price of food is only one part of the “right for you” consideration, but it’s becoming more important every day with this historic inflation we’re experiencing.

Nonetheless, you might decide to pay a bit more for food that’s more nutritious, convenient, sustainable, or simply because you like it better, if you’re fortunate enough to have that option.

As always, my goal is to help you boost your know-how so you can make the best choice for you and your family.

How about you? How are you stretching your food dollar these days? Join the conversation in our (free) Facebook group.


Full disclosure

* Prices are from Save On Foods online, April 13-14, 2022, in Calgary, Canada.

As always, I have no relationship with the food industry! Just sharing what I know to help make heart-healthy eating easier for you.



[ad_2]

Source link

Apostrophe Health Brian, Cobb Douglas Public Health Department, Cpap Health Market, Cvs Affordable Health Insurance, Delegation In Public Health, Envoy Health Denton Autumn Lake, Fairview Health Services Yelp, Greenville Rancheria Tribal Health Center, Health And Safety Conferences 2019, Health Benefit Exchange Coi, Health Benefits Feta Olive Oil, Health Benefits Pawpaw, Health Canada Processed Food, Health Insurance Cheaper Single, Health Net Login 2018, Health Net Therapist Los Angeles, Health Problems From Uranium, Health Professional Licensing Board, Healthy Recipes For Brain Health, Hi Health Hearing Aids Reviews, Horton Valley Behavioral Health, Hospital Sisters Health System Number, How Intergrity Investigate Health Care, Iggy Azalea Mental Health, Jay Williamson United Health, Kernersville Health Care Center Jobs, La Canada Health Care, Lee Health New Ceo, Lsd Health Effects Edu, Mental Health Dissertation Pdf, Mental Health Retraints, Mental Health Utilization Racial Groups, Most Common Crime Health, New Health Market Job Reviews, Nys Health Insurance License, Physician Assistant Health Professional Organizations, Plant And Health Quotes, Prestige Women'S Health Care, Rex Health Care Login, Richmond Times Dispatch Health Reporters, Smokeless Tobacco Health Risks Definition, Soliant Health Houston, Stress Test S Health, Sunrise Health Care Moultrie Ga, Unified Life Insurance Health In, United Health Care Medcare, United Health Cincinnati Dentist Rating, United Hospital Mental Health Inpatient, Vive Health Coupon Codes, Wild Mosa Health Regen
Share
Facebook Twitter Pinterest Linkedin

Post navigation

Why Do I Feel Nauseous at Night?
All Inclusive Membership

Related Posts

  • Predictors of Balanced Growing older – Grownup Wellbeing and Wellness

    January 26, 2023November 22, 2022
  • 8 Items That a Healthful Dutch Oven Can Do for You

    January 17, 2023November 22, 2022
  • Healthier Handmade Doggy Food items Recipes – The Ingredients Are Crucial

    January 14, 2023November 22, 2022
January 2023
M T W T F S S
 1
2345678
9101112131415
16171819202122
23242526272829
3031  
« Dec    

Archives

  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • January 2017

BL

Recent Posts

  • Warning Signs of a Seizure
  • An Overview of Sleep Medicine
  • The Top Benefits of Using an Egg Donor
  • Fast and Easy School Treats to Pack For Your Young ones:
  • Organic Eating places Switch Rapidly Meals Into Excellent Meals

Tags

Alive Women'S Health Multivitamin Centura Health Speech Therapy Jobs Covid 19 Health Projections fitness Gnr Health Systems Health And Fitness Management Degree Health And Safety Code 34173 Health Authority In Europe Health Benefits Of Avocadoes Health Benefits Yellow Dock Health Canada New Vaccine Names Health Care Insurance Burnie Health Care In Vineland Nj Health Care To Illegals Snopes Health Compliace Office Fsu Health Connector Doctors Health Definition Fat Health Disadvantages Of Drinking Wine Health Disparities Symposium Nyu Health Education Last 12 Month Health Food Store Barcelona Health Informatics Masters Syracuse Health Insurance Coverage Transgender Health Insurance For Invisalign Health Insurance In Nys Affordable Health Insurance Office Vt Health Insurance Subsidy To Companies Health Insureance Alaska Having Baby Health Insurer Aurora Il Health Jobs In Riverton Ut Health Lottery 22 Free Spins Health Net Insurance Seoul Medical Health Psychology Northampton Ma Health Quest - Development Officer Health Ranger On Cancer Health Related Doctoral Degrees Health Related Interest Groups Health Risks For Steroids Health Risks In Pesticides Health Risks Of Humidity Health Risks Of Silver Nirate Health Solutions Inc St Vincent Mt Pleasant Dept Of Health Non Verbal Communication Mental Health Physical Health Persuasive

Visit Now

Fashion Nova

klinik kecantikan sukabumi
klinik kecantikan di sukabumi
dokter kulit sukabumi
skincare sukabumi
dokter kecantikan sukabumi
drmetzskincare.co.id

contentplacement.id

Related Article

Dental Clinic

Warning Signs of a Seizure

January 31, 2023January 31, 20233 min read
Dental Clinic

An Overview of Sleep Medicine

January 31, 2023January 31, 20233 min read
Dental Clinic

The Top Benefits of Using an Egg Donor

January 31, 2023January 31, 20233 min read
Dental Clinic

The Magic of Cosmetic Dentistry

January 25, 2023November 22, 20222 min read
things4myspace.com
Proudly powered by WordPress | Theme: Engage News by Candid Themes.