{"id":555964629065,"title":"Can You Eat Healthy At Family Dollar? We Investigate","created_at":"2021-11-14T22:19:32-05:00","body_html":"\u003cscript type=\"application\/ld+json\"\u003e\/\/ \u003c![CDATA[\n{\n \"@context\": \"https:\/\/schema.org\",\n \"@type\": \"Article\",\n \"headline\": \"Can You Eat Healthy At Family Dollar? We Investigate\",\n \"keywords\": \"family dollar, family dollar store, family dollar com, family dollar website, dollar tree family dollar, famili dollar, family dollar tree, familly dollar online, family dollar and dollar tree\",\n \"description\": \"Our MD reviews some of the healthiest options at Family Dollar from various food categories like animal products, produce and beverages. We also put together an example set of meals, and conclude with whether we think it's possible to eat healthy from Family Dollar alone.\",\n \"url\": \"https:\/\/illuminatelabs.org\/blogs\/health\/eat-healthy-family-dollar\",\n\"author\": {\n \"@type\": \"Person\",\n \"name\": \"Taylor Graber MD\",\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/taylor-graber\",\n \"sameAs\": \"https:\/\/www.linkedin.com\/in\/taylor-j-graber-md-81351642\/\",\n \"jobTitle\": \"Content Partner\",\n \"knowsAbout\": \"medicine, health, anesthesiology, iv therapy, science, drugs, pharmaceutical, medical research, scientific research, medical journals, entrepreneurship, healthcare, orthopedic surgery, biomedical engineering\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": [\n \"University of California San Diego\",\n \"Arizona University\",\n \"University of Arizona College of Medicine\"\n ]\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"contributor\": {\n \"@type\": \"Person\",\n \"name\": \"Calloway Cook\",\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/calloway-cook\",\n \"sameAs\": \"https:\/\/www.linkedin.com\/in\/calloway-cook\/\",\n \"jobTitle\": \"President\",\n \"knowsAbout\": \"entrepreneurship, dietary supplements, herbal supplements, eCommerce, medical research\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": \"S.I. Newhouse School of Public Communications at Syracuse University\"\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"editor\": {\n \"@type\": \"Person\",\n \"name\": \"DJ Mazzoni\",\n \"honorificSuffix\": [\n \"M.S.\",\n \"R.D.\",\n \"C.D.N.\",\n \"C.S.C.S.\"\n ],\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/dj-mazzoni\",\n \"sameAs\": \"https:\/\/www.linkedin.com\/in\/dj-mazzoni-rd-cdn-cscs-00a33038\/\",\n \"jobTitle\": \"Medical Reviewer\",\n \"knowsAbout\": \"exercise, drugs, pharmaceutical, health, workout, strength and conditioning, nutrition, dietetics, medicine, medical research, scientific research, scientific method, healthcare, patient care, wellness\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": [\n \"State University of New York College Oswego\",\n \"D’Youville College\"\n ]\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"image\": {\n\"@type\": \"ImageObject\",\n\"url\": \"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Can_You_Eat_Healthy_Family_Dollar_Thumbnail.jpg?v=1642224430\",\n\"width\": \"3323\",\n\"height\": \"3323\"\n},\n\"citation\": [\n\"https:\/\/illuminatelabs.org\/blogs\/health\/eat-healthy-dollar-general\", \n\"https:\/\/illuminatelabs.org\/blogs\/health\/eat-healthy-dollar-tree\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32012681\/\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26621069\/\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24100674\/#:~:text=Because%20of%20its%20antioxidant%20properties,by%20inhibiting%20nuclear%20factor%2D%CE%BAB.\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30487558\/\"\n],\n\"mentions\": [{\n \"@type\": \"Thing\",\n \"name\": \"nutrition\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"produce\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"protein\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"carbs\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"nuts\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"cooking oil\"\n }\n],\n\"datePublished\": \"2021-12-03\",\n\"copyrightHolder\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n},\n\"publisher\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\",\n \"url\": \"https:\/\/illuminatelabs.org\/\",\n \"description\": \"Illuminate Labs is the most transparent supplement company in the U.S., and is a leading publisher of research-based health information.\",\n \"knowsAbout\": \"supplements, science, nutrition, exercise, health, medication, pharmaceutical, wellness, diet, weight loss, medical research\",\n \"publishingPrinciples\": \"https:\/\/illuminatelabs.org\/pages\/editorial-guidelines\",\n \"memberOf\": [\n {\n \"@type\": \"Organization\",\n \"name\": \"U.S. Chamber of Commerce\",\n \"url\": \"https:\/\/www.uschamber.com\/\"\n },\n {\n \"@type\": \"Organization\",\n \"name\": \"Certified B Corp\",\n \"url\": \"https:\/\/www.bcorporation.net\/en-us\/\"\n },\n {\n \"@type\": \"Organization\",\n \"name\": \"Natural Products Association\",\n \"url\": \"https:\/\/www.npanational.org\/\"\n }\n ], \n \"logo\": {\n \"@type\": \"ImageObject\",\n \"url\": \"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Illuminate_Labs_Favicon_48x48_7595c3cc-e27b-47b8-a4fe-edcc7ed9b29a.png?v=1666502785\", \n \"width\": 48,\n \"height\": 48\n},\n \"foundingDate\": \"2019-01-30\",\n \"Address\": {\n \"@type\": \"PostalAddress\",\n \"streetAddress\": \"50 Union Street, Unit 9\",\n \"addressLocality\": \"Northampton\",\n \"addressRegion\": \"Massachusetts\",\n \"postalCode\": \"01060\",\n \"addressCountry\": \"US\"\n},\n \"sameAs\": [\n \"https:\/\/www.instagram.com\/illuminatelabs\",\n \"https:\/\/twitter.com\/illuminatelabs\",\n \"https:\/\/www.linkedin.com\/company\/illuminate-labs-supplements\",\n \"https:\/\/www.youtube.com\/channel\/UCpgSJAsIPb-fZ25djtTxBEA\"\n ]\n }\n}\n\/\/ ]]\u003e\u003c\/script\u003e\n\u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e\u003cem\u003e\u003cspan\u003e\u003c\/span\u003e\u003c\/em\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Can_You_Eat_Healthy_Article_Header_Image_Optimized.png?v=1636947235\" alt=\"\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cspan class=\"dc\"\u003eT\u003c\/span\u003ehis article is the third of a three-part series where we research whether you can get a healthy and nutritious meal plan from the most popular dollar stores in America. You can read our \u003c\/span\u003e\u003ca href=\"https:\/\/illuminatelabs.org\/blogs\/health\/eat-healthy-dollar-general\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDollar General review\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e and our \u003c\/span\u003e\u003ca href=\"https:\/\/illuminatelabs.org\/blogs\/health\/eat-healthy-dollar-tree\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eDollar Tree review\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e if you’re interested.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe common conception is that it’s impossible to eat healthy at dollar stores, and they contain nothing but junk food, but that’s not what we’ve found in our previous reviews. If you know what to look for, you can eat a perfectly healthy diet even if a dollar store is your only option.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eIn this article we’ll review the healthiest options at Family Dollar from various food categories, and put together a sample meal plan.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eWhat is “Healthy Eating” Anyway?\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eEven nutritionists and doctors disagree on exactly what constitutes healthy eating, and no one diet is perfect for everyone.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThat being said, we know from \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32012681\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003emedical studies\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e on healthy dietary practices that a diet high in whole foods, high in natural vitamins and minerals and free of preservatives, added sugars and other industrial ingredients is best for most people.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe define this further as a diet with a wide variety of produce, with whole grains and legumes serving as staple carbs and animal products derived from grass-fed animals, as well as nuts and seeds. This is the diet model we’ll use to assess the healthy options at Family Dollar.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePrices listed in this article are from one sample store in our region of Massachusetts, and mary vary nationally.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eProduce\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Family_Dollar_Produce.png?v=1636955469\" alt=\"Family Dollar frozen produce options\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eDollar General has a number of canned and frozen produce options. We recommend frozen produce over canned since there are some legitimate medical concerns over BPA liners leaching from cans into food products.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFrozen California blend (carrots, cauliflower, broccoli): \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFrozen okra: \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cbr\u003e\u003c\/span\u003e\u003cspan style=\"font-weight: 400;\"\u003eFrozen Santa Fe blend (corn, black beans, red pepper, green pepper, diced onions): \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFrozen pepper stir fry (onion, red, yellow \u0026amp; green bell peppers): \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSeasoning blend (onion, celery, red and green bell pepper, parsley):\u003c\/span\u003e\u003cb\u003e $1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eRaisins 6-pack: \u003c\/span\u003e\u003cb\u003e$1.80\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eCanned tomato sauce: \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eCanned sauerkraut: \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis is a decent produce selection and similar to what we found in Dollar General. Dollar Tree had many more options. Rotating these produce options would still provide good nutrition but more variety would be better.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eAnimal Products\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Family_Dollar_Animal_Products.png?v=1636955490\" alt=\"Family Dollar canned tuna\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eLike both of the other dollar stores we reviewed, fish are the only animal-based protein source that we recommend from Family Dollar. All of their meat options are sourced from conventionally-raised animals, and are often processed. \u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThere is \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26621069\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003estrong medical evidence\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e linking processed meat consumption with a wide range of negative health effects, so we don’t recommend it.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eHere are some fish options we’d recommend instead:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePink salmon canned 14.75 ounces (oz): \u003c\/span\u003e\u003cb\u003e$4.60\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eChunk light tuna (5 oz): \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSardines (3.75 oz): \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eOysters in water (8 oz): \u003c\/span\u003e\u003cb\u003e$3.15\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eOf these options we prefer sardines, because they’re high in healthy \u003c\/span\u003e\u003ca href=\"https:\/\/illuminatelabs.org\/blogs\/health\/fish-oil-supplements-vs-fish-consumption\"\u003e\u003cspan style=\"font-weight: 400;\"\u003efish oils\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e like omega-3 which are good for your health. They’re also much lower in mercury than tuna.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eStaples\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Family_Dollar_Staples.png?v=1636955511\" alt=\"Family Dollar dried beans\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFor healthy consumers on a budget, carb-based staples like beans and rice should comprise the base for most of your meals. They’re extremely cheap and high in nutritional value.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eHere are the staple options we recommend from Family Dollar:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eGreat Northern beans dried 1 pound (lb): \u003c\/span\u003e\u003cb\u003e$1.50\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePinto beans dried (1 lb): \u003c\/span\u003e\u003cb\u003e$1.50\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eLong grain rice (2 lb):\u003c\/span\u003e\u003cb\u003e $3.75\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eJasmine rice (8 oz): \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eRolled oats (18 oz): \u003c\/span\u003e\u003cb\u003e$1.85\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe don’t recommend any Family Dollar grain products like pasta as they’re all enriched with synthetic vitamin blends.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eEven though these prices are slightly higher than the other two dollar stores, you can still make a large serving of rice and pinto beans for around 30 cents.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eSnacks\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Family_Dollar_Snacks.png?v=1636955531\" alt=\"Family Dollar nut options\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFamily Dollar has a surprisingly good nut selection. We recommend nuts for most of your snacking because they’re associated with improved health outcomes in many medical studies.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSunflower kernels: \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSalted pistachios (8 oz): \u003c\/span\u003e\u003cb\u003e$4\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePeanuts (1 lb):\u003c\/span\u003e\u003cb\u003e $2.75\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWalnuts (4 oz): \u003c\/span\u003e\u003cb\u003e$3\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePecans (4 oz): \u003c\/span\u003e\u003cb\u003e$3\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePumpkin seeds (2 oz): \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eHershey’s cocoa unsweetened (8 oz): \u003c\/span\u003e\u003cb\u003e$3.50\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis is the best healthy snack selection of all of the dollar stores we reviewed. For those on a really tight budget, you can get plenty of nutrition from peanuts alone which are the cheapest option per ounce.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eGenerally though we recommend varying your nut consumption because different nuts have different nutrients and health benefits.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eUnsweetened cocoa is like the purest form of dark chocolate as it has no sugar added. It has many \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24100674\/#:~:text=Because%20of%20its%20antioxidant%20properties,by%20inhibiting%20nuclear%20factor%2D%CE%BAB.\"\u003e\u003cspan style=\"font-weight: 400;\"\u003estudied health benefits\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFamily Dollar of course has a huge variety of chips, candies and soda for snacks which are all processed garbage that we don’t recommend.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eBeverages\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Family_Dollar_Beverages.png?v=1636955575\" alt=\"Family Dollar ground coffee\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePrune juice (32 oz): \u003c\/span\u003e\u003cb\u003e$3\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eApple cider vinegar (32 oz): \u003c\/span\u003e\u003cb\u003e$1.80\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eGround coffee (2 lb, 2 oz): \u003c\/span\u003e\u003cb\u003e$5.95\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBlack tea bags (100-count): \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThis is the worst healthy beverage selection of the three dollar stores. 100 black tea bags for $1 is a great steal though, and the Super Saver brand had no additives or sugar.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eOver two pounds of ground coffee for the price of one single Starbucks is another great deal. You can find cheap coffee makers for under $10 at Walmart, and it’ll pay itself off within one week. That’s over 2 months worth of coffee for under $6.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eCooking Oils\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Family_Dollar_Cooking_Oil_3c442028-c99d-48ad-950d-812cb8f6799d.png?v=1636955671\" alt=\"Family Dollar extra virgin olive oil\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFamily Dollar has only two cooking oils we recommend:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eRefined coconut oil: \u003c\/span\u003e\u003cb\u003e$3\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eExtra virgin olive oil: \u003c\/span\u003e\u003cb\u003e$4.35\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFor the most part we’d recommend cooking with the coconut oil as it has a higher smoke point, but either will do. Extra virgin olive oil is one of the healthiest food products in the world, and \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30487558\/\"\u003e\u003cspan style=\"font-weight: 400;\"\u003eis shown\u003c\/span\u003e\u003c\/a\u003e\u003cspan style=\"font-weight: 400;\"\u003e in medical studies to be one of the core reasons why the Mediterranean diet leads to such great health outcomes.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eCondiments \u0026amp; Spices\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Family_Dollar_Spices_Condiments.png?v=1636955728\" alt=\"Family Dollar hot sauce\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFor anyone food shopping on a budget, the spices aisle is one of the cheapest ways to access a ton of different healthy micronutrients:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eChili powder: \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eOnion powder: \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003ePaprika: \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eParsley flakes: \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eCrushed red pepper: \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eGround sage: \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eHimalayan pink salt: \u003c\/span\u003e\u003cb\u003e$1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eChestnut Hill yellow mustard: \u003c\/span\u003e\u003cb\u003e$0.85\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eLouisiana Supreme hot sauce:\u003c\/span\u003e\u003cb\u003e $1\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe generally recommend single-ingredient spices, as many of the blends contain added sugars and other questionable ingredients.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eVitamins\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Family_Dollar_Vitamins_5895cb61-ce0e-4eda-b876-efad79b50b12.png?v=1636955750\" alt=\"Family Dollar fish oil\" style=\"display: block; margin-left: auto; margin-right: auto;\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eSimilar to Dollar Tree, Family Dollar actually has a decent vitamin and supplement selection. Here are the brands we recommend:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eNature Made Vitamin C (500 mg): \u003c\/span\u003e\u003cb\u003e$5\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eNature Made Fish Oil (1200 mg):\u003c\/span\u003e\u003cb\u003e $6\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eFamily Wellness Vitamin D3 (1000 IU): \u003c\/span\u003e\u003cb\u003e$4.60\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThese prices are much worse than Dollar Tree, so we recommend going there for vitamins if both stores are local to you.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou can get all of the vitamins and minerals you need from food, but if you’re deficient and your doctor recommends you take vitamins, the brands listed above are well-formulated and safe from harmful filler ingredients.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eFamily Dollar Meal Plan Example\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eEven with this relatively limited selection of healthy foods, we want to illustrate how you can combine them into a healthy meal plan for a day:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eBreakfast:\u003c\/b\u003e\u003cspan style=\"font-weight: 400;\"\u003e Bowl of oats and raisins with a large black coffee.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eLunch:\u003c\/b\u003e\u003cspan style=\"font-weight: 400;\"\u003e Great Northern beans and jasmine rice with sardines, onion powder and sage mixed in, topped with hot sauce.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eDinner:\u003c\/b\u003e\u003cspan style=\"font-weight: 400;\"\u003e A large California blend salad topped with pecans and olive oil, and a small bowl of white rice as a side. Black tea to drink.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eThe meals above are healthier than the vast majority of Americans at all income levels are eating, and it’s encouraging to discover that they can be sourced from Family Dollar alone.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eConclusion\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eYou can, infact, eat healthy even if your only option is Family Dollar. Your meals would be somewhat repetitive, but it can be done, and even in food deserts there are often street vendors that can provide a few produce items to vary the meal plans.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eBy using our guide you can make healthier choices at Family Dollar, choosing nutrient-dense whole foods and avoiding processed foods entirely.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"font-weight: 400;\"\u003eWe hope that this guide is useful to consumers, and would love to hear your feedback if you’ve used some of our suggestions at your next Family Dollar shopping trip.\u003c\/span\u003e\u003c\/p\u003e","blog_id":49281925193,"author":"Calloway Cook","user_id":26601750601,"published_at":"2021-12-03T00:30:01-05:00","updated_at":"2022-10-23T01:45:12-04:00","summary_html":"\u003cmeta charset=\"utf-8\"\u003e\u003cspan\u003eWe review some of the healthiest options at Family Dollar from various food categories like animal products, produce and beverages. We also put together an example set of meals, and conclude with whether we think it's possible to eat healthy from Family Dollar alone.\u003c\/span\u003e","template_suffix":"","handle":"eat-healthy-family-dollar","tags":"_related:cost-savings, _related:nutrition"}

Can You Eat Healthy At Family Dollar? We Investigate

Can You Eat Healthy At Family Dollar? We Investigate


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This article is the third of a three-part series where we research whether you can get a healthy and nutritious meal plan from the most popular dollar stores in America. You can read our Dollar General review and our Dollar Tree review if you’re interested.

The common conception is that it’s impossible to eat healthy at dollar stores, and they contain nothing but junk food, but that’s not what we’ve found in our previous reviews. If you know what to look for, you can eat a perfectly healthy diet even if a dollar store is your only option.

In this article we’ll review the healthiest options at Family Dollar from various food categories, and put together a sample meal plan.

What is “Healthy Eating” Anyway?

Even nutritionists and doctors disagree on exactly what constitutes healthy eating, and no one diet is perfect for everyone.

That being said, we know from medical studies on healthy dietary practices that a diet high in whole foods, high in natural vitamins and minerals and free of preservatives, added sugars and other industrial ingredients is best for most people.

We define this further as a diet with a wide variety of produce, with whole grains and legumes serving as staple carbs and animal products derived from grass-fed animals, as well as nuts and seeds. This is the diet model we’ll use to assess the healthy options at Family Dollar.

Prices listed in this article are from one sample store in our region of Massachusetts, and mary vary nationally.

Produce

Family Dollar frozen produce options

Dollar General has a number of canned and frozen produce options. We recommend frozen produce over canned since there are some legitimate medical concerns over BPA liners leaching from cans into food products.

Frozen California blend (carrots, cauliflower, broccoli): $1

Frozen okra: $1
Frozen Santa Fe blend (corn, black beans, red pepper, green pepper, diced onions): $1

Frozen pepper stir fry (onion, red, yellow & green bell peppers): $1

Seasoning blend (onion, celery, red and green bell pepper, parsley): $1

Raisins 6-pack: $1.80

Canned tomato sauce: $1

Canned sauerkraut: $1

This is a decent produce selection and similar to what we found in Dollar General. Dollar Tree had many more options. Rotating these produce options would still provide good nutrition but more variety would be better.

Animal Products

Family Dollar canned tuna

Like both of the other dollar stores we reviewed, fish are the only animal-based protein source that we recommend from Family Dollar. All of their meat options are sourced from conventionally-raised animals, and are often processed. 

There is strong medical evidence linking processed meat consumption with a wide range of negative health effects, so we don’t recommend it.

Here are some fish options we’d recommend instead:

Pink salmon canned 14.75 ounces (oz): $4.60

Chunk light tuna (5 oz): $1

Sardines (3.75 oz): $1

Oysters in water (8 oz): $3.15

Of these options we prefer sardines, because they’re high in healthy fish oils like omega-3 which are good for your health. They’re also much lower in mercury than tuna.

Staples

Family Dollar dried beans

For healthy consumers on a budget, carb-based staples like beans and rice should comprise the base for most of your meals. They’re extremely cheap and high in nutritional value.

Here are the staple options we recommend from Family Dollar:

Great Northern beans dried 1 pound (lb): $1.50

Pinto beans dried (1 lb): $1.50

Long grain rice (2 lb): $3.75

Jasmine rice (8 oz): $1

Rolled oats (18 oz): $1.85

We don’t recommend any Family Dollar grain products like pasta as they’re all enriched with synthetic vitamin blends.

Even though these prices are slightly higher than the other two dollar stores, you can still make a large serving of rice and pinto beans for around 30 cents.

Snacks

Family Dollar nut options

Family Dollar has a surprisingly good nut selection. We recommend nuts for most of your snacking because they’re associated with improved health outcomes in many medical studies.

Sunflower kernels: $1

Salted pistachios (8 oz): $4

Peanuts (1 lb): $2.75

Walnuts (4 oz): $3

Pecans (4 oz): $3

Pumpkin seeds (2 oz): $1

Hershey’s cocoa unsweetened (8 oz): $3.50

This is the best healthy snack selection of all of the dollar stores we reviewed. For those on a really tight budget, you can get plenty of nutrition from peanuts alone which are the cheapest option per ounce.

Generally though we recommend varying your nut consumption because different nuts have different nutrients and health benefits.

Unsweetened cocoa is like the purest form of dark chocolate as it has no sugar added. It has many studied health benefits.

Family Dollar of course has a huge variety of chips, candies and soda for snacks which are all processed garbage that we don’t recommend.

Beverages

Family Dollar ground coffee

Prune juice (32 oz): $3

Apple cider vinegar (32 oz): $1.80

Ground coffee (2 lb, 2 oz): $5.95

Black tea bags (100-count): $1

This is the worst healthy beverage selection of the three dollar stores. 100 black tea bags for $1 is a great steal though, and the Super Saver brand had no additives or sugar.

Over two pounds of ground coffee for the price of one single Starbucks is another great deal. You can find cheap coffee makers for under $10 at Walmart, and it’ll pay itself off within one week. That’s over 2 months worth of coffee for under $6.

Cooking Oils

Family Dollar extra virgin olive oil

Family Dollar has only two cooking oils we recommend:

Refined coconut oil: $3

Extra virgin olive oil: $4.35

For the most part we’d recommend cooking with the coconut oil as it has a higher smoke point, but either will do. Extra virgin olive oil is one of the healthiest food products in the world, and is shown in medical studies to be one of the core reasons why the Mediterranean diet leads to such great health outcomes.

Condiments & Spices

Family Dollar hot sauce

For anyone food shopping on a budget, the spices aisle is one of the cheapest ways to access a ton of different healthy micronutrients:

Chili powder: $1

Onion powder: $1

Paprika: $1

Parsley flakes: $1

Crushed red pepper: $1

Ground sage: $1

Himalayan pink salt: $1

Chestnut Hill yellow mustard: $0.85

Louisiana Supreme hot sauce: $1

We generally recommend single-ingredient spices, as many of the blends contain added sugars and other questionable ingredients.

Vitamins

Family Dollar fish oil

Similar to Dollar Tree, Family Dollar actually has a decent vitamin and supplement selection. Here are the brands we recommend:

Nature Made Vitamin C (500 mg): $5

Nature Made Fish Oil (1200 mg): $6

Family Wellness Vitamin D3 (1000 IU): $4.60

These prices are much worse than Dollar Tree, so we recommend going there for vitamins if both stores are local to you.

You can get all of the vitamins and minerals you need from food, but if you’re deficient and your doctor recommends you take vitamins, the brands listed above are well-formulated and safe from harmful filler ingredients.

Family Dollar Meal Plan Example

Even with this relatively limited selection of healthy foods, we want to illustrate how you can combine them into a healthy meal plan for a day:

Breakfast: Bowl of oats and raisins with a large black coffee.

Lunch: Great Northern beans and jasmine rice with sardines, onion powder and sage mixed in, topped with hot sauce.

Dinner: A large California blend salad topped with pecans and olive oil, and a small bowl of white rice as a side. Black tea to drink.

The meals above are healthier than the vast majority of Americans at all income levels are eating, and it’s encouraging to discover that they can be sourced from Family Dollar alone.

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Conclusion

You can, infact, eat healthy even if your only option is Family Dollar. Your meals would be somewhat repetitive, but it can be done, and even in food deserts there are often street vendors that can provide a few produce items to vary the meal plans.

By using our guide you can make healthier choices at Family Dollar, choosing nutrient-dense whole foods and avoiding processed foods entirely.

We hope that this guide is useful to consumers, and would love to hear your feedback if you’ve used some of our suggestions at your next Family Dollar shopping trip.




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