Wellness isn’t really wellness if it’s not sustainable. 

I consistently feed me and husband on $100 of groceries a week. It means shopping the perimeter of the grocery, only buying the sale items and using my freezer and pantry always.  You don’t need to burn a hole in your wallet to achieve a healthy and balanced diet. These are truly budget superfoods you can add to your daily routine.

What makes a food a superfood? A superfood is described as any food that contains high levels of antioxidants, flavonoids, vitamins, and minerals. Antioxidants are well known for their ability to strengthen the immune system, thereby warding off diseases (such as heart disease and diabetes).

The health benefits of these superfoods are the result of studies done on specific essential nutrients (and the foods they can be found in) that are known to prevent disease and improve immunity, in large amounts. If studies show that a specific food contains high concentrations of antioxidants and trace minerals and vitamins (such as vitamin C, K and B) then it can then be referred to as a superfood.

Each time a new study is released on the health benefits of a specific food, the media runs with this information by publishing news stories about these newly researched superfoods. In 2014, kale farmers struggled to keep up with the new demand for kale after several studies reported that kale contained high levels of antioxidants and other essential nutrients. Everyone knows the latest craze is celery. How many have struggled with celery being out at their grocery store?

The media has a lot of influence over consumers, and consumers are becoming increasingly aware of the benefits of eating healthy, wholesome foods. So it’s no surprise that supermarkets take advantage of this by drastically increasing the price of these foods.

Buy Seasonally to Save

Superfoods aren’t the only foods that contain essential nutrients. And by eating a balanced diet that is full of variety, you can guarantee that you’re eating enough essential nutrients. Fill your shopping cart with good, unprocessed healthy foods and try to buy what’s in season — which happens to be the fruits and vegetables on sale by the way!

This list from Food Matters will help you pack in more nutrient-dense foods more often and with less sticker shock.

Common Superfoods + Their Nutrients

Kale | large amounts of vitamin A, K and C
Avocado | monounsaturated fats, fiber and vitamin C
Acai Berries | fiber, antioxidants, essential amino acids, vitamins and minerals
Goji Berries | fiber, antioxidants, phytosterols and valuable trace minerals and vitamins
Blueberries | antioxidants, manganese, polyphenols, vitamin C and K
Chia Seeds | omega-3 essential fatty acids
Quinoa | large amounts of protein, iron, zinc and vitamin B
Coconut Water | natural sugars and electrolytes

If you’re on a budget and want to experiment with more affordable alternatives, look for the following…

Budget Friendly Superfoods.

Broccoli | contains high amounts of vitamin C, calcium and fiber
Spinach | folate, fiber, vitamin C and iron
Sweet Potato | niacin, vitamin A and C
Kiwi Fruit | fiber, vitamin C, vitamin E, potassium, magnesium and phytochemicals
Buckwheat | fiber, folate, thiamine, riboflavin, niacin, iron, vitamin E, zinc, magnesium and phosphorus
Sardines, Salmon + Mackerel | high levels of protein and omega 3 unsaturated fats
Nuts | zinc, iron and unsaturated fat
Water | helps carry nutrients and oxygen to cells (and if both are in low supply can lead to fatigue and nausea)

With reporting from Food Matters.

What are your favorite ways to budget for your groceries? Share in the comments!