The Best Foods That Give You The Most Nutritional Bang for Your Buck


Choosing the right foods and the best foods when grocery shopping is an investment in your health and longevity.

Sadly though, it also requires an investment of time and money. While this fact may seem daunting to the working class American, there are most definitely ways around it. Instead of reaching for the can of black beans, choose a bag of dry beans- which gives you greater value for your hard earned dollar.

While one type of superfood or health food isn’t necessarily better than another, there are specific foods that allow you to get the bang for your buck when shopping smart! And fortunately for you, HFR has compiled a smart shopping list of the best foods for all you health conscious shoppers!

Chicken Breast

A lean piece of chicken breast is probably the best thing you can buy in the poultry department! Health conscious meat-eaters typically look for lean meat- such as chicken breast. If you’re confused about what exactly lean meat is, it’s basically any meat that is low in fat. While fat isn’t necessarily a bad thing, leaner meat is a healthy option because it’s all protein. Averaging at about $3.18 per pound, this protein is one of the most affordable options in just about any meat department. Whether you grill some chicken breast for a salad or toss some breaded breasts into the oven for some chicken tenders, you can’t go wrong with this protein-rich poultry!


Are you a breakfast person? If not, you better rethink your habits because breakfast is the most important meal of the day! And having a nutritious breakfast is the best way to start your day. While skipping breakfast to save yourself some calories for lunch may sound like a good idea- it’s a terrible idea. Skipping breakfast is the quickest way to bring your metabolism to a crashing halt. It also leads to overeating later on in the day. This makes breakfast the smartest option for anyone looking to lose or maintain their weight.

Breakfast that is high in protein is ideal for anyone wanting a revved up metabolism. And eggs fit into play here because they are high in protein. Eggs are also high in fat- and if you’re watching your cholesterol levels you can omit the yolk and stick with egg whites. One egg has 6 grams of protein per serving, is low in calories, and is packed with B vitamins! Not to mention, just one carton of Grade A eggs averages at about $1.66 a dozen. This makes having eggs for breakfast a no-brainer!


Berries are antioxidant rich fruit that come in many different shapes and sizes. Whether you prefer blackberries, raspberries or blueberries– all varieties are bursting with both flavor and nutrition. Antioxidants come in different types- and lucky for you, berries come with a variety of antioxidants. Antioxidants are important for health because they combat oxidation caused by free radicals. This means berries can support your immune health, memory, aging process and give your skin the glow you’ve been searching for. A box of berries in the produce section can range from about $2-$4. Berries are among the best foods available!


Beans, beans, the magical beans, definitely gets things moving. Black Beans, garbanzo beans, kidney beans, black-eyed peas… whatever your legume favorite may be, it definitely comes with a healthy dose of fiber. Black beans and lentils, for example, are packed with three times the fiber as bran muffins and four times that of instant oats. One bag of black beans is around $2- and will definitely last you a handful of dinners. The next time you find yourself with an overabundance of beans, make yourself a hearty kidney bean soup, or a black bean breakfast burrito.


This universal spice is added to dishes around the world for flavor and nutrition. Garlic has been proven to prevent lung cancer, cardiovascular disease, and act as an anti-inflammatory. You can chop some up and sprinkle them onto your chicken breast, fish or even salad. Garlic is highly flavorful and beneficial at a very small amount- making is an affordable spice for a number of dishes. You can find this nutrient-rich bulbs for about $2 per pound. Great deal right? Right!

Almond Milk

Are you tired of dairy milk? Are you lactose intolerant? Or does the idea of consuming another animal’s milk freak you out? Whatever your issue with dairy milk may be, know that there is a resolution for you. And that resolution is almond milk! Almond milk is the most affordable non-dairy milk with the lowest calories! With just 30 calories a cup of the unsweetened variety- you’re getting a hefty amount of vitamin D and calcium! If you don’t know how to consume almond milk, try substituting it in anything you’d usually use dairy milk in. This includes cereal, oatmeal, smoothies… Etc.


The main ingredient in almond milk- Almonds, is a healthy and unbeatable snack option. Like many nuts, almonds are loaded with nutrients and healthy fats that can prevent chronic diseases such as heart disease and obesity. Almonds are rich in B vitamins, vitamin E (great for your skin), and fiber- which can stave off hunger! This filling and nutrient rich snack averages at about $4.74 per 8 oz- making it affordable for anybody looking for a ready-to-go and healthy snack.


Is there anything more mouthwatering than the smell of a cinnamon-infused dish? We think not. And believe it or not- its health benefits are extensive! Cinnamon can assist weight loss, memory retention, and can even work as an anti-inflammatory. For less than $3, you can buy whole cinnamon and grind it yourself to get the most flavor for your buck. And the next time you


If you’re a seafood lover, you definitely know how flavorful sauteed crustaceans are! Speaking of crustaceans, we love just about any type- from lobster, clams, and crab. But Shrimp specifically is unbeatable, with an unbeatable price. The high amount of protein, omega-3, and minerals make this sea critter beneficial to more than just your wallet. Speaking of minerals, shrimp is particularly high in zinc, which is an essential mineral that helps manage your immune system and stress levels. You can find raw shrimp in the seafood department of just about any grocery store. With a variety of prices and species, you’re sure to find the right fit for your taste buds and wallet.


Before you get too excited- no this does not include french fries. But who wants french fries when they can have oven-roasted wedges with olive oil in rosemary? We hope nobody. Potatoes are a versatile food that can be eaten a numerous of delicious ways. Potatoes are a high source of vitamin B6, which is important for multiple bodily functions, as well as vitamin C, potassium and fiber. While potatoes infamously have a bad rep in the dieter world, potatoes in their purest form can be one of the best sources of carbohydrates- definitely better than white bread or white rice.


  1. The best bang for your buck by far is & always will be organic sprouted seeds, sprouts and microgreens! How can you live if you’re not eating living food?

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