Eating Healthy by Eating Cheap

Photo (cc) by House Of Sims

Talks about sunny side up: A cheap breakfast is now healthier than ever, says new research.

When the USDA’s Agriculture Research Service analyzed eggs for the first time since 2002, they found that the staple had 14 percent less cholesterol and 64 percent more vitamin D than previously thought.

“Eggs are one of the few foods that are a naturally good source of vitamin D,” which, the American Egg Board’s IncredibleEgg.org explains, “plays an important role in calcium absorption, helping to form and maintain strong bones.”

So what’s the down side here? There really isn’t one. The USDA’s research also found that eggs are still packed with nutritious protein.

“The amount of protein in one large egg – 6 grams of protein or 12 percent of the Recommended Daily Value – remains the same, and the protein in eggs is one of the highest quality proteins found in any food. Eggs are all‐natural, and one egg has lots of vitamins and minerals all for 70 calories,” says IncredibleEgg.org (which, of course, is biased). “At less than 15 cents apiece, eggs are an affordable and delicious breakfast option.”

For more egg nutrition info, visit the Agriculture Research Service website (which includes the searchable National Nutrient Database for Standard Reference).

Go nuts

For another form of protein that’s low in cholesterol and high in health benefits, try a walnut. Given the USDA’s recently revised dietary guidelines – which call for us to eat less sodium and bad fats (i.e., saturated and trans fats), among other no-nos – the California Walnut Commission believes their nuts are now better than ever.

“Walnuts just happen to be sodium and cholesterol free and a great source of ‘good’ fat,” they announced in a recent press release, backed by diet expert and Cornell University professor Brian Wansink. “Unique among nuts, walnuts are the only nut that is an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 essential, polyunsaturated fatty acid, required by the human body” (see right).

But the benefits don’t stop there. Walnuts are also high in antioxidants, fiber (2 grams), and protein (4 grams). “These nutrient dense nuts,” the CWC says, “offer more. Over 15 years of clinical research has started to uncover numerous potential health benefits of walnuts involving heart health, diabetes, cancer, weight management and cognitive behavior.”

To learn more about the wonderful walnut, including free recipes, visit the California Walnut Commission’s website, walnuts.org.

College diet improves

Elsewhere in the world of random foods news, even college students want to eat healthier these days – and they’re making more adventurous, if not necessarily cheaper, choices in the process.

Sodexo, which supplies food to 650 campuses across the U.S., recently released its College Food Trends 2011 survey results. They show that “college students crave heart-healthy Mediterranean food, chefs preparing their meals while they wait with VIP treatment, old favorites made with healthier ingredients, world cuisine, and using technology for dining.”

So what exactly are these young adults craving? According to Sodexo’s latest food trends list…

  • Grilled chicken souvlaki kabob
  • Paella
  • Spanakopita
  • Cous cous chicken stew
  • Orecchiette with broccoli and garbanzo beans
  • Fattoush and sumac (pita bread salad with tangy dressing)
  • Spanish tomato bread with manchego cheese
  • Edamame and corn salad
  • Pesto pasta bowl
  • Wild mushroom risotto balls with pesto aioli

And here we thought eggs and walnuts were starting to sound exciting…

Disclosure: The information you read here is always objective. However, we sometimes receive compensation when you click links within our stories.

Read Next
New Ways to Save Money on Insurance of Every Kind
New Ways to Save Money on Insurance of Every Kind

Tech startups are making it easy to find the best rates for all kinds of insurance policies — and get covered fast.

6 Reasons I Will Never Trust Suze Orman
6 Reasons I Will Never Trust Suze Orman

Beware: The self-proclaimed personal finance expert has a track record that suggests more sizzle than steak.

11 Home Upgrades With the Best Payback in 2020
11 Home Upgrades With the Best Payback in 2020

The home remodeling projects that deliver the best bang for the buck tend to have one thing in common.

The 2 Biggest Retirement Fears of Baby Boomers
The 2 Biggest Retirement Fears of Baby Boomers

Boomers have a lot of worries as they age, but two stand out.

5 Cheap and Easy Ways to Make Your Car Smell Delightful
5 Cheap and Easy Ways to Make Your Car Smell Delightful

These tips will leave your ride smelling delightful for next to nothing. Some options are also chemical-free.

View this page without ads

Help us produce more money-saving articles and videos by subscribing to a membership.

Get Started

Most Popular
7 Kirkland Signature Items to Avoid at Costco
7 Kirkland Signature Items to Avoid at Costco

Even if it seems you save a bundle buying Costco’s Kirkland Signature brand products, they may not be the bargain they appear to be.

If You Find This Thrift Shopping, Buy It
If You Find This Thrift Shopping, Buy It

Whether you resell it for a big profit or add it to your own wardrobe, this type of clothing is a hidden steal.

3 Ways to Get Microsoft Office for Free
3 Ways to Get Microsoft Office for Free

With a little ingenuity, you can cut Office costs to zero.

9 Things You’ll Never See at Costco Again
9 Things You’ll Never See at Costco Again

The warehouse store offers an enormous selection, but these products aren’t coming back.

Organize Your Home With These 10 Thrift Store Finds
Organize Your Home With These 10 Thrift Store Finds

Resolve to be clutter-free in 2021 with these secondhand purchases.

11 Laws You Could Be Breaking Without Knowing It
11 Laws You Could Be Breaking Without Knowing It

Seriously? Fibbing about the weather is a crime? This and other little-known legal traps await the unwary.

Is This Treatable Condition Causing Your High Blood Pressure?
Is This Treatable Condition Causing Your High Blood Pressure?

Researchers say too many doctors are overlooking this potential source of hypertension.

13 Things Seniors Can Get for Free — or Almost Free
13 Things Seniors Can Get for Free — or Almost Free

There are many ways to get cheap or free services and goods after reaching a certain age.

These Are the 3 Best Used Cars You Can Buy
These Are the 3 Best Used Cars You Can Buy

These vehicles boast reliability, safety and long-lasting value.

Taking a Multivitamin? Here’s Why You Should Reconsider
Taking a Multivitamin? Here’s Why You Should Reconsider

A new study has bad news for the millions of Americans who spend money on multivitamins.

This Surprise Factor Can Raise Your Risk of Dementia
This Surprise Factor Can Raise Your Risk of Dementia

Nearly half of U.S. residents may face this threat.

21 Items to Cut From Your Budget That You Won’t Even Miss
21 Items to Cut From Your Budget That You Won’t Even Miss

Start off the new year by implementing these small-but-smart savings strategies. They’ll soon add up.

This Is America’s New Favorite Grocery Store
This Is America’s New Favorite Grocery Store

Consumers say a familiar name has become their go-to source of grocery items.

Does Wearing 2 Masks Protect You Better From COVID-19?
Does Wearing 2 Masks Protect You Better From COVID-19?

A growing number of people are wearing two masks instead of just one. Should you join them?

Internet Providers Can’t Charge You for This Anymore
Internet Providers Can’t Charge You for This Anymore

Starting this month, your ISP no longer can bill you for this fee.

15 Painless Ways You Can Cut Costs in 2021
15 Painless Ways You Can Cut Costs in 2021

Follow these tips to save, so you’ll have money for things that really matter.

10 Cars You Are Most Likely to Keep for 15 Years
10 Cars You Are Most Likely to Keep for 15 Years

The cars that owners hold onto the longest have one thing in common, a new study shows.

Prepare to Pay More for These 31 Drugs in 2021
Prepare to Pay More for These 31 Drugs in 2021

More than 700 prescription medications have seen price hikes so far this year. Here’s a look at the worst.

The 10 Golden Rules of Becoming a Millionaire
The 10 Golden Rules of Becoming a Millionaire

I’m a millionaire several times over. I got here the same way you can — by following these simple steps.

View More Articles

View this page without ads

Help us produce more money-saving articles and videos by subscribing to a membership.

Get Started

Add a Comment

Our Policy: We welcome relevant and respectful comments in order to foster healthy and informative discussions. All other comments may be removed. Comments with links are automatically held for moderation.