Some people have this notion that in order for them to eat healthy meals, they have to fork out a lot of money every time they go grocery shopping. Well, nothing could be farther from the truth. In fact, those foods that are high in salt, sugar and saturated fat content are the ones that cost too much. There are a variety of nutritious foods around that are high in nutrients but are surprisingly cheap. Welcome to the world of low budget nutrition.

Eating healthy on a budget simply means choosing the foods that are very affordable but are jam-packed with nutrients that fight cancer, heart disease and all sorts of degenerative diseases. Low budget nutrition entails you focusing your meal preparations on beans, grains, fruits and vegetables. They are cheap, easy to prepare and full of good nutrition. Beans and legumes, which are great sources of protein, iron and Vitamin B, have been proven to lower your breast cancer and heart disease risk.

Dried black, white or navy beans are the cheapest on the market. To prepare them for cooking the next day, simply soak them in water the night before. They can be cooked with vegetables, just a little bit of meat or make tasty salads, soups and other recipes. Another affordable vegetable which you can buy in bulk are potatoes. They may have been banned from the vocabulary of "healthy foods" but this is largely due to the fact that they are the main ingredient in French fries which is full of salt and saturated fat that clogs arteries. Potatoes are actually good for you as they contain Vitamin C, Vitamin B6 and dietary fiber. The trick is to bake or boil them and not fry them. Another staple of low budget nutrition are grains. Choose whole grains instead of refined ones since the latter has less nutritional value. Full of selenium, manganese and magnesium, brown rice, which is a staple in many Asian countries, is actually quite affordable.

Rice can also just be boiled and be served together with vegetables and soups. Meanwhile, international recipes like Bolognese pasta, Chinese friend rice and Japanese yakisoba can be made using whole wheat. Cabbage, broccoli, cauliflowers, spinach, cabbages, sprouts and other vegetables are quite cheap but chockfull of nutrition. Research has shown them to be crucial in the fight against the Big C, especially bladder, colon and prostate cancers. They can be made into salads, served with sauces or dips or turned into green smoothies for a healthy refreshing drink. When going shopping, choose vegetables that are in season. Not only are they cheaper, they also retain the most nutrients.

Eating healthy and nutritious foods need not be expensive. All it takes is simple planning and a little bit of resourcefulness and creativity to shop for foods that don't make you break the bank. It needs a bit of research, too, so you can learn what natural foods are actually affordable yet are chockfull of nutrition. Learn to cook these meals deliciously using herbs and spices as seasonings and you and your family will surely be healthier even on a low food budget.