Nutrition
Budget Micronutrient Staples
Budget micronutrient staples use eggs, greens, citrus, and canned fish for affordable folate, iron, and omega-3s—rotated by color weekly on tight plans.
Budget micronutrient staples target affordable density—citrus in season, frozen spinach, eggs, canned sardines, sweet potatoes, cabbage—for folate, iron, calcium, and omega-3s without supplement stacks. Rotate colors weekly: orange, green, purple.
Fortified foods help where diet gaps persist; food first on tight budgets.
Common questions
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Do athletes on a budget need multivitamins instead of staples?
Food-first staples cover most bases cheaper when rotated. Clinicians may add targeted supplements for confirmed deficiencies—not as a substitute for vegetables and protein.
Related terms
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