Healthy Foods for Under a Buck

Melissa Tucker - PURICA Ambassador
Melissa Tucker
PURICA Ambassador

Melissa Tucker, a training coach and one of Canada’s foremost global fitness competitors, is a member of our team of PURICA Ambassadors committed to promoting positive lifestyle solutions, including healthy eating and training tips. Here are Melissa’s tips on how to eat healthy on a budget.

Food prices are climbing heading into 2015. So being able to eat healthy without overspending is a sensible resolution for the New Year.

Here are 10 healthy bites for under a buck per serving:

  1. Oats are high in fibre and complex carbohydrates. Serve them sprinkled with nuts and fruit or make homemade granola for a snack.
  2. Eggs are just over a dollar per half dozen, making them one of the cheapest and most versatile sources of protein.
  3. Apples are inexpensive, easy to find and come in portion-controlled packaging.
  4. Nuts are a good source of vitamin E and protein and are cheaper when bought in the shell.
  5. Bananas cost about 15-20 cents each and are high in potassium and fibre.
  6. Beans give you your money’s worth and more. They a great source of protein, fiber, iron and may help reduce cholesterol levels.
  7. Broccoli is low in calories and cost and contains tons of nutrients.
  8. Brown rice won’t cost you much more than white rice AND is much better for you. It’s low in fat and high in protein and fibre and is loaded with B vitamins.
  9. Whole grain pasta is one of the cheapest staples you can buy.
  10. Lactose and fat free cottage cheese is a high protein, low sugar and low carb food choice. It’s an easy on-the-go option to enjoy in sweet or savoury combos.

On the other hand, remember this: That bag of chips for 99 cents or chocolate bar for a buck may look like a bargain, but knowing  they have little or no nutritional value and they cost you an hour on the treadmill makes it seem less like a deal and more like a dupe.

Happy New Year!

For more information, check out or email PURICA Ambassador Melissa Tucker at And for regular healthy eating and training tips, follow us on Twitter at and like us on Facebook at‘, ‘Are group fitness classes for you?’, ‘Group fitness classes are a great way to add something new to your workouts and are offered at almost all gyms! The comradery of a group sweat session generates energy with the other participants. The instructor will help motivate you and assure proper form and tempo your session.

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