health foods are not expensive...

1. Potato It is available in every nook and corner of India and is used on day to day basis,but it is not taken as healthy food, because in india it is usually cooked with  a lot of oil where it soaks up the oil ,where as in a boiled form which form it should be eaten this can provide us with lots of nutrition benefits.

Nutrition info

(one medium-size potato): 168 calories, 3 grams fiber, 5 grams protein, 20% of the Daily Value for vitamin C, 10% Daily Value for iron, and 25% Daily Value for potassium

2. Brown Rice it is one of the main food of southern part of india , but not as popular in northern part of the country two reasons for this might be because of its colour and shape .

Nutrition info

(1 bowl) 170 calories, 2 grams fiber, and 4 grams protein.

3. Whole-Wheat main food of north Indian but due ease of cooking and better looks most of the healthy ingredients are removed when wheat is converted in to floor (atta), if used with all ingredients it is rich in calories and fiber.Also,whole wheat bread can be taken.

Nutrition info

(1 bowl) About 200 calories, 7 grams protein, and 6 grams fiber.

If taken the form of Whole-Wheat Bread

2 slices will have following nutrition.

Nutrition info per serving (2 slices): About 120 calories, 6 grams protein, and 3 grams fiber.8. Fresh Bagged Spinach

4. Soybeans it is still not very populer ingradient of indian kichen , inspite of so much promotion as a idel high calory substitute for vegitarians.

Nutrition info

One bowl preparations of soya will contain 90 calories, 10 grams protein, 8 grams fiber, 10% of the Daily Value for iron, and 6% of the Daily Value for calcium.

5. Beans In India beans are used in every house , but again it is not taken in the boiled form where it can deliver the maximum nutrition but they are deep fried where they can provide little or no nutrition.

Nutrition info

One bowl of beans contains almost 140 calories (for the vegetarian type), 7 grams protein, 6 grams fiber, 4% of the Daily Value for calcuium and 10% of the Daily Value for iron.

6. Fresh Spinach In India it is used in all forms from breakfast to lunch to dinner as quick salads, topping on egg dishes, soups, and stews mainly due to availability and its affordable cost .

Nutrition info

About 100 grams of  Fresh leaves have 20 calories, 2 grams of fiber, 160% of the