Eat healthy on the cheap
Make the most of your grocery budget by stocking up on these versatile natural foods that are good for your health and wallet.
Why it’s a 10 Best: This popular pantry item offers protein and heart-healthy unsaturated fats.
Use it in: Snacks, sandwiches, sauces and baked goods
Cost: About 20¢ for 2 tablespoons
Why they’re a 10 Best: Eggs are a good source of lean protein, and also contain vitamin B12, riboflavin and phosphorus.
Use them in: Omelets, frittatas and salads
Cost: About 13¢ per large egg
Why they’re a 10 Best: This grain helps lower LDL (bad) cholesterol.
Use them in: Baked goods, breakfast and to stretch ground-meat dishes
Cost: About 17¢ per ½ cup for quick-cooking oats
Why they’re a 10 Best: This fruit is a good source of vitamin C and is full of both soluble and insoluble fiber.
Use them in: Salads and baked goods; as a snack
Cost: About 60¢ each, depending on variety and season
Why it’s a 10 Best: This leafy green is loaded with vitamins (A, C, K and folic acid) and manganese.
Use it in: Salads, pasta dishes, casseroles, soups and stews
Cost: About $1 for 5 ounces of fresh spinach
Why they’re a 10 Best: This tasty staple provides lean protein that’s full of fiber, calcium, folic acid and iron and other minerals.
Use them in: Salads and stews
Cost: About 35¢ per ½-cup serving (canned)
Why they’re a 10 Best: They provide fiber and an array of nutrients, depending on which veggies you buy.
Use them in: Sides and casseroles
Cost: About 40¢ per serving
Why they’re a 10 Best: These spuds are very filling (because they contain fiber) and a source of vitamins A and B6.
Use them in: Main and side dishes
Cost: About $1 each
Why it’s a 10 Best: Brown rice is a whole grain and a source of vitamin B6, magnesium, copper, zinc and manganese.
Use it in: Soups, salads and side dishes
Cost: About 37¢ per ½ cup (cooked)
Canned tuna fish
Why it’s a 10 Best: This fish is a healthful lean protein and contains omega-3 fatty acids.
Use it in: Sandwiches, casseroles and salads
Plan your menus around healthy, nutrient-packed staples that wonâ€™t give you sticker shock at the checkout