With rising food costs, many people are finding it more challenging to afford nutritious foods, especially when shopping at traditional grocery stores. Thankfully, big box stores like Walmart continue to offer lower prices on groceries than many of their competitors.
Despite having a reputation for selling lower-quality and “unhealthy foods,” you can find hidden gems at Walmart that are both affordable and nutritious.
As a dietitian, here are 15 of my go-to foods from Walmart to help you create a healthy and budget-friendly shopping list.
Marketside Classic Hummus
Hummus is a rich source of fiber, plant-based protein, and heart-healthy fats.1
Research suggests that consuming hummus and/or its main component, chickpeas, can help improve appetite, cholesterol levels, after-meal blood sugar levels, and overall diet quality.1
Walmart’s Marketside Classic Hummus, made with blended chickpeas, garlic, and other spices, is more affordable than many other hummus varieties and lower in sodium. This makes it a good option for those who follow a reduced-sodium diet.
Pair hummus with baby carrots, pita chips, or sliced cucumbers to create a filling, nutrient-rich snack.
Saffron Road Chicken Tikka Masala
Although frozen dinners often get a bad rap, several nutritious options exist. Saffron Road’s Chicken Tikka Masala is one of my go-to favorites when I’m in a pinch and need a quick, healthy meal.
Made with real food ingredients like antibiotic-free chicken and basmati rice simmered in a creamy tomato sauce, this meal can be heated and enjoyed within minutes.
Plus, it’s incredibly nutritious, offering 17 grams of protein, 10% of the Daily Value (DV) for vitamin A, 15% of the DV for vitamin C, and 10% of the DV for iron.
Great Value No Salt Added Black Beans
Black beans are a staple in my kitchen. They’re packed with fiber, protein, and several vitamins and minerals.
I try to stick with Great Value, Walmart’s store brand, when shopping at Walmart since it is generally much cheaper than other brands.
One half-cup serving of Great Value No Salt Added Black Beans contains 7 grams of plant-based protein, 6 grams of fiber (21% of the Daily Value), and 10% of the DV for iron and potassium.
Fiber is a non-digestible carbohydrate that helps you feel full faster, supporting weight management. It also helps keep your bowels moving, helping to prevent constipation.2
Incorporate black beans into tacos, soups, stews, salads, or casseroles to boost protein and fiber.
Bananas
Bananas are relatively low in calories yet full of vitamins, minerals, antioxidants, and fiber.
One medium banana supplies 3 grams of fiber and 11% of the DV for vitamin C, with just 105 calories.3
Vitamin C is a nutrient that functions as an antioxidant, helping protect cells against damage caused by unstable atoms called free radicals. It also plays a vital role in immune function, collagen production, and the absorption of non-heme iron from plant foods.4
The fiber in bananas mostly comes from soluble fiber, which is known for its ability to slow digestion. This can help control blood sugar and cholesterol levels.5
Bananas also contain decent amounts of potassium, a mineral needed for muscle contraction and nerve function.6
Great Value Wild Caught Frozen Salmon
Salmon is an excellent source of protein and is rich in omega-3 fatty acids. These healthy fats can help reduce the risk of heart disease, heart failure, and stroke.7
The American Heart Association recommends eating two 3-ounce servings of fatty fish, such as salmon, each week to reduce the risk of heart disease.8
Walmart’s Great Value Wild Caught Frozen Salmon comes in individually frozen portions that can easily be thawed and baked, grilled, or pan-fried to create a delicious, healthy main dish.
Each four-ounce portion provides 23 grams (g) of protein, 10% of the DV for potassium, and a whopping 60% of the DV for vitamin D.
Vitamin D is essential for strong bones and muscles. It also is needed for a healthy immune function. Few foods are naturally rich in vitamin D. One example is fatty fish, like salmon.9
Great Value Part-Skim Mozzarella String Cheese
This string cheese comes in individual sticks, making healthy snacking easy. Each string cheese stick packs 7 g of protein and 15% of the DV for calcium, with just 80 calories.
Calcium is a mineral essential to maintaining and building strong bones and healthy teeth. It also helps blood move through blood vessels and promotes healthy muscle function.10
Pair string cheese with whole grain crackers, mixed nuts, or fresh fruit for a nutritious, filling snack.
Asparagus Spears
While asparagus may make your pee smelly, it’s highly nutritious.
One cup of freshly cooked asparagus contains 4 g of fiber and protein, 10% of the DV for vitamin C, 19% of the DV for vitamin E, and 67% of the DV for vitamin K. It’s also low in calories, containing just 38 calories per cup.11
Vitamin E acts as an antioxidant in the body, helping protect against cell damage. It also is needed for a strong immune system and healthy blood flow.12Vitamin K is essential for healthy bones and blood clotting.13
Drizzle asparagus with one to two teaspoons of olive oil and roast until tender. You can also enjoy thin sliced asparagus spears raw.
Fresh Cravings Salsa
Salsa can be a better alternative to many store-bought dips and toppings. Most salsa is low-calorie and non-fat. This salsa blends fresh tomatoes and other vegetables with a combination of spices for a taste similar to homemade salsa.
Tomatoes contain lycopene and other antioxidants that may help protect against certain types of cancer, especially prostate cancer.14
A tomato-rich diet is also associated with improved skin health in addition to a decreased risk of heart disease and other chronic health conditions.15
One two-tablespoon serving of Fresh Cravings Salsa is fat-free, low in carbohydrates, and contains less than 10 calories. It also has a decent amount of vitamin C.
WHOLLY Avocado Single Serve Cups
These single-serve avocado cups are made with one simple ingredient—Hass avocados. They’re individually packaged and ready to enjoy on the go.
Avocados are rich in fiber, heart-healthy fats, and other compounds that may help reduce cholesterol levels and the risk of heart disease.
One study found that people who ate at least two servings of avocado per week had a 21% lower risk of coronary heart disease and a 16% lower risk of cardiovascular disease than non-consumers of avocado.16
Replace animal products like cheese, butter, or bacon with avocado, or blend it into your favorite smoothie.
Marketside Kale Pecan Cranberry Chopped Salad Kit
Walmart sells a variety of chopped salad kits that come with everything you need to make a tasty salad without any prep work.
Walmart’s Marketside Kale Pecan Cranberry Chopped Salad Kit features fresh chopped kale, carrots, broccoli, cabbage, radicchio, and toppings like pecans and dried cranberries. These ingredients are high in antioxidants, fiber, and a wide range of vitamins and minerals.
Note that the zesty dijon dressing that comes with this kit is relatively high in added sugar and calories. If you are looking to lower your sugar and calorie intake, you can make your own dressing instead, using olive oil and vinegar, or simply use less than the serving size for the dressing it comes with.
You can enjoy this salad alone as a side or topped with boiled eggs, beans, or whatever other lean protein you have on hand to create a complete meal.
Great Value Organic Chia Seeds
Chia seeds are a nutrient powerhouse, packing in a good amount of protein, fiber, antioxidants, and omega-3 fatty acids. These components may help improve satiety and reduce the risk of diabetes, constipation, heart disease, and some types of cancer.17
A two-tablespoon serving of chia seeds provides 8 g of fiber, 5 g of protein, and 10% of the DV for iron and calcium.
Chia seeds have a mild, nutty flavor and can be easily added into oatmeal, yogurt, or smoothies for a nutrient boost.
Great Value Frozen Wild Blueberries
Often considered a “superfood,” blueberries are packed with fiber, antioxidants, and other beneficial plant compounds.
Compared to traditional blueberries, wild blueberries are generally smaller and have a sweeter taste. Plus, they’re higher in anthocyanins, a group of naturally occurring plant pigments with antioxidant properties.1819
Anthocyanins can help fight inflammation and have been linked to improved brain function and gut health. The compounds may also help decrease the risk of high blood pressure and heart attacks.1918
Great Value Frozen Wild Blueberries are free of added sugars and provide 21% of the DV for fiber, with just 80 calories per cup. They’re also cheaper and easier to find than fresh wild blueberries.
Blend these blueberries into smoothies, or add to oatmeal, yogurt, muffins, or pancakes for additional fiber.
Great Value Greek Plain Nonfat Yogurt
Greek yogurt is creamy and thick, with nearly double the protein of traditional yogurt. Walmart carries several varieties of nonfat Greek yogurt, but I usually stick with plain because it’s versatile and can be used in many different ways.
Each container provides 90 calories, 15 g of dairy protein, and 15% of the DV for calcium. Greek yogurt is also typically rich in nutrients like vitamin B12, riboflavin, and selenium.20
Consumption of dairy foods and dairy protein, primarily consisting of casein and whey, has shown to be particularly beneficial for building muscle and reducing fat mass.
One study found that, when combined with resistance training, regular consumption of nonfat Greek yogurt led to more significant improvements in muscle thickness, strength, and body composition compared to carbohydrate-based pudding.21 That said, this was a small study conducted in young, untrained men. More studies are needed to draw any solid conclusions.
Sweet Potatoes
Sweet potatoes are a pantry staple in my home. They’re chock-full of nutrients and easy to throw in the microwave for a quick side dish.
Orange-fleshed sweet potatoes are exceptionally rich in beta-carotene, a pigment with potent antioxidant properties.22
After it’s digested, beta-carotene changes into vitamin A, a nutrient important for healthy immune function, vision, and childhood growth and development.23
One medium sweet potato also provides 3.8 g of fiber, 25% of the DV for vitamin C, 19% of the DV for vitamin B6, and 25% of the DV for manganese.24
Vitamin B6 is vital for healthy immune function, energy production, and red blood cell production.25 Manganese is a mineral needed to maintain healthy bones, protect cells from damage, produce energy, and support a healthy immune system.26
Great Value Chunk Light Tuna in Water
Packaged tuna is an affordable, filling snack that deserves a spot on your grocery list.
Great Value’s packaged chunk light tuna is certified Dolphin Safe and carries the MSC (Marine Stewardship Council) seal of approval, ensuring the fish were caught using sustainable methods.
Each pouch contains 17 g of protein and high amounts of vitamin B12, niacin, and selenium.
Selenium functions as an antioxidant and is essential for healthy reproduction, DNA production, and thyroid function.27
You can enjoy these single-serve tuna pouches served on whole grain crackers, on top of a salad, or even eat it straight out of the package.
Source : Health
