I grew up on Kraft dinner, hot dogs and frozen pizza. I don’t blame my mother for any of it; nutrient-dense food was available to me and I was having none of it. I paid the price for it. My attention span was low and my grades were even lower. If we are not getting enough nutrients from the food we eat it, it is impossible to function optimally.

The problem with low quality food is that it is cheap. You can feed a family of 5 on less than $40 a day if you do it right and that can be very appealing when money is scarce, but that is not what your aim should be. Even if you are on a budget, there is no reason whatsoever that you can’t feed your family high quality, nutrient-dense meals without breaking the bank. Some of the most inexpensive foods you can buy are the best for you. You just have to know what to buy and where to find it. Here is a list of foods that should meet all of your nutrient needs without putting you in the poor house.

1. Oats – They are loaded with fibre and slow burning complex carbohydrates. You can get a whopping 8 grams of fibre in one cup of oatmeal. For most people, that is a third of their daily fibre requirements.  Oats have been shown in study after study to lower LDL cholesterol. They stick to the walls of your stomach keeping you fuller for longer. They provide 6 grams of protein per cup and they are also very cheap. A dollar will buy you more than a week’s worth of breakfasts.

2. Beans – When it comes to beans you will always get your money’s worth and then some. Not only are they a great source of protein, but garbanzo beans in particular are extremely high in fibre, iron, folate, and manganese, and may help reduce cholesterol levels. If you don’t care for one particular type of bean, there are many others to choose from: black, brown, lima, kidney and lentils. They can require some soaking and cooking, but the most inexpensive way to purchase beans is in dried form; a precooked can will cost you no more than a dollar.

3. Eggs – You can buy half a dozen eggs for just over a dollar if you look hard enough. Eggs are one of the most versatile and cheapest sources of protein that you can find. They are nature’s perfect food.  Look into buying pastured eggs from a farmer if you have access to one. I have done this in the past and they are much cheaper than buying eggs from the store and their nutrition is far superior in terms of anti-oxidants and omega-3 fatty acids.

4. Liver – I know that the thought of eating liver is hard to fathom, but it is one of the most nutrient-rich meats that you can find. Organ meats provide a ton of vital nutrients and in much higher amounts than the typical cuts you will buy in the store. It is also a lot cheaper per pound than any other cuts that you will find. The cost is no more than $2.00 per lb. So with liver you are getting more nutrition for half the price.

5. Apples are a great choice as a snack. They are inexpensive, easy to find, loaded with fibre (5 grams on average) and they taste really good. They are a great source of pectin—a fibre that may help reduce cholesterol—and they have the antioxidant, vitamin C, which keeps your blood vessels healthy. When they are in season, you can buy organic apples (a dozen or more) for $5.00 a bag. Individually they can cost as much as $1.00 each.

6. Nuts – Many people are put off by nuts due to their high fat content. Don’t be. They are packed with healthy fats both—unsaturated and monounsaturated. They are an excellent source of essential fatty acids, vitamin E and protein. If you are still concerned about the fat and calorie count, nuts are so nutrient-dense that you only need to eat a small handful to reap the benefits. Pistachios, cashews, pecans and macadamias can be rather pricey. Almonds, peanuts and walnuts are much more reasonably priced at under $5.00 per 8 ounces and if you don’t mind shelling them yourself, the price comes down even more.

7. Broccoli – Greens are important and this vegetable is the most inexpensive way to get to them. Broccoli contains tons of nutrients—calcium, vitamins A and C, potassium, folate, and fibre. It is also packed with phytonutrients and compounds that help prevent heart disease, diabetes, and certain cancers. You can purchase a large head of broccoli that serves a family of 5 for under $2.00.