Everyday Cheapskate: Good for You ... And Your Budget Too

A recent report from the Centers for Disease Control and Prevention reveals a shocking reality: Poor diet is still a major threat to our health. In fact, unhealthy eating habits now contribute to over 678,000 deaths in the U.S. each year, surpassing even tobacco use as the leading cause of preventable death. This means that what's on our plates has become one of the biggest threats to our longevity, highlighting an urgent need for better nutrition and lifestyle choices.

On the same day, I read a report cited in Reader's Digest, with a cover promising "Foods That Harm, Foods That Heal," and also picked up a copy of "SuperFoods Rx: Fourteen Foods That Will Change Your Life" by Dr. Steven Pratt. I got the message loud and clear: We need to get serious about what we're eating.

But how can we afford to eat super healthy foods? Aren't high-quality foods more expensive than junk food? After digesting these resources and making a trip to the supermarket to check current prices of these super foods, I can tell you it's a myth. Foods that are really good for us can also be good for our budgets.

Here's an overview of these power foods:

Asparagus: An excellent low-calorie source of folate and potassium; $4.49 per pound, fresh.

Beans: Pratt says green peas, my favorite, are legumes and count here; $3.29 for 16 ounces of frozen peas.

Blueberries: A nutritional powerhouse, blueberries are high in antioxidants; $1.99 for 6 ounces fresh; $3.99 for 16 ounces frozen.

Broccoli: Fresh broccoli is bursting with iron, calcium and vitamin K; $1.79 per pound.

Chilies: An excellent source of beta carotene and vitamin C, chilies (hot peppers) are more nutritious than sweet peppers; $1.79 per pound for fresh jalapenos.

Grapefruits: Pink and red varieties contain both beta carotene and lycopene which are potent antioxidants; $1.35 per pound.

Kiwifruits: A great source of potassium and fiber; $2.49 per pound.

Mushrooms: Fat-free and very slow in calories, mushrooms are rich in minerals and selenium; $2.59 for 8 ounces of fresh white mushrooms.

Oats: Low in calories, high in fiber, zinc, copper and other minerals; $3.19 for 18 ounces of steel-cut oats.

Oranges: High in vitamin C, pectin and flavonoids; 4 pounds for $4.99.

Pumpkin: Everyone should eat half a cup canned pumpkin per day, says Pratt. Fix it as you would pumpkin pie filling, just skip the pastry; $1.99 for a 15-ounce can.

Salmon: High in omega-3 fatty acids, B vitamins, vitamin D, potassium and protein; $9.99 per pound fresh, sustainably sourced.

Sweet potatoes: Naturally sweet and high in fiber, contain plant sterols that help to lower cholesterol; $1.27 each.

Tea, green or black: Packed with flavonoids and fluorides, tea reduces cancer risk; $3.50 for 100 tea bags of black tea.

Tomatoes: Fresh, processed, in sauce or on pizza, tomatoes in all forms retain their superpower to promote health thanks to lycopene; 89 cents per pound fresh.

Turkey: Skinless turkey breast is an excellent low-fat, high-protein food, and it's good for our heart; $1.29 each.

Walnuts: Plant-derived omega-3 fatty acid and packed with essential vitamins and minerals; $6.99 for 16 ounces.

So I said to myself, how do all of these nutritional power foods stack up economically with say that all-American junk food -- ice cream? You be the judge. Ben & Jerry's Chocolate Fudge Brownie Ice Cream, $12.58 per quart or ... $50.32 per gallon!

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Mary invites you to visit her at EverydayCheapskate.com, where this column is archived complete with links and resources for all recommended products and services. Mary invites questions and comments at https://www.everydaycheapskate.com/contact/, "Ask Mary." This column will answer questions of general interest, but letters cannot be answered individually. Mary Hunt is the founder of EverydayCheapskate.com, a frugal living blog, and the author of the book "Debt-Proof Living."