10 healthy and affordable foods for women

CareOregon cares about our members’ health—and an important part of being healthy is what you eat! This article focuses on nutrition for women*, at any stage of life. The good news is that many healthy foods with nutrients essential for women are affordable and easy to find at grocery stores, discount markets and food programs.

Sometimes it may be tough to take time and find fresh foods, but there are many places in Oregon to help stretch your food benefits. Check out the Double Up Food Bucks Oregon program for ways to double your SNAP benefits. And check out CareOregon’s Nutrition supports page for more on our nutrition benefits.

Eating healthy foods helps women stay strong, feel more energetic and support their overall health. A balanced diet with fruits, vegetables, whole grains and healthy proteins can protect the heart, support bone health and improve digestion.

Women are more susceptible than men to conditions like heart disease, osteoporosis and autoimmune conditions like rheumatoid arthritis. Healthy eating can lower the risk of these and other common health problems such as type 2 diabetes. Nutrition needs also change during different stages of a woman’s life, including puberty, pregnancy, postpartum, perimenopause, menopause and post-menopause.

10 healthy foods that support women’s health

1. Oats

   When you start your day, consider oatmeal. Oats are inexpensive, and high in fiber and iron. Fiber helps digestion and can also help lower cholesterol.

2. Eggs

   Another good breakfast option is eggs. They're a low-cost source of protein and have important nutrients such as iron and vitamins that support energy and overall health.

3. Canned beans

   Beans, like black beans or kidney beans, contain fiber and plant protein. Fiber helps lower the risk of conditions like type 2 diabetes and supports digestion. Beans are great in salads, soups and as side dishes, like with burritos.

4. Frozen vegetables

   Did you know frozen vegetables are just as healthy as fresh produce? They provide vitamins and minerals important for overall health. Frozen vegetables such as broccoli, spinach and mixed varieties are affordable and last longer than fresh versions of the same food.

5. Bananas

   Loved by kids and adults alike, bananas are widely available and budget-friendly. They contain potassium, which supports heart and muscle function.

6. Shellfish, canned tuna or salmon

   Canned fish provides protein, iron and healthy fats. These nutrients help support heart health and may lower the risk of heart disease. Canned tuna or salmon is easy to put in a sandwich or add to a salad.

7. Brown rice

   Brown rice is a whole grain that provides fiber and steady energy throughout the day. Use it as a base for rice bowls with beans on top. Or you can serve it with a quick stir-fry that includes vegetables plus meat or tofu.

8. Sweet potatoes

   Sweet potatoes contain vitamin A and fiber, which support eye health and digestion. They are also filling. You can buy canned, or get them fresh and roast them.

9. Peanut butter

   Peanut butter is an affordable source of protein and healthy fats. It makes an easy snack with fruit or spread on whole-grain bread. Kids also enjoy peanut butter and jelly sandwiches!

10. Plain yogurt

    Yogurt provides calcium and protein. Calcium helps build and maintain strong bones and may help prevent osteoporosis. Just know flavored yogurt can have extra sugars. It's better to buy it plain and sweeten it with your own toppings, like fruit, nuts or honey.

CareOregon keeps health in mind

Get more health tips and resources we’ve put together just for members like you:

What are common women’s health issues?

Why is nutrition important for health?

*Women and anyone assigned female at birth.  

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