5 Bang-for-Your-Buck Health Foods

Getting all the vitamins and minerals your body needs can be challenging, especially when trying to stay on top of calories. Luckily, these foods provide a big nutritional bang for your calorie buck.

1. Sardines with Bones

Don’t worry!  The bones are barely noticeable!  And your body will thank you for eating them.  Sardine bones are rich in calcium, an essential mineral your body needs for strong bones and teeth.  But the benefits don’t end there.

Sardines have a lot of vitamin D, which helps your body absorb calcium more efficiently.  Try sardines with wholegrain crackers, or serve some sardines with your pasta dishes.

2. Oats

Oat lovers, rejoice!  Being a rich source of manganese, magnesium, iron, and zinc, oats are hard to beat when it comes to nutrition.  And oats can be enjoyed beyond traditional oatmeal; try no-bake peanut butter oat balls, savory oatmeal with broth, or toss some oats into your next smoothie.

3. Avocados

Avocado toast is beloved by many for a reason!  The creamy fruit is jam-packed with healthy fats that boost heart health along with various vitamins and minerals: vitamins K, C, and E, and the minerals copper and potassium.

Avocados also have a hefty dose of fiber, which can help keep hunger at bay and fight constipation.  Add avocado slices to a sandwich, or serve avocado slices with scrambled eggs.  Speaking of eggs…

4. Eggs

Eggs are another food that fits the nutrition bill!  Eggs are a great source of vitamins A, D, and B12, protein, and healthy fats.  Have scrambled eggs with wholegrain toast for a filling breakfast, or up the protein of a salad with some hard-boiled eggs.

5. Pumpkin Seeds

Don’t let their size fool you!  Pumpkin seeds may be tiny, but they still pack an impressive nutrition punch.  Pumpkin seeds are rich in magnesium, phosphorus, copper, and zinc; and make for the perfect healthy snack for when those afternoon slumps hit.


  • Sardine Nutrition Facts and Health Benefits.  Verywell Fit, 2022.
  • The Wonder of Oats.  HEART UK.
  • Guac Your World: Why Avocados Are So Good for You.  Cleveland Clinic Health Essentials, 2023.
  • 9 Health Benefits of Eating Eggs for Breakfast.  Keck Medicine of USC, 2016.
  • Pumpkin Seed Nutrition Facts and Health Benefits.  Verywell Fit, 2023.

Which food impressed you the most?  Let me know in the comments.

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