Mind and Body

10 best natural foods for your buck
Plan your menus around healthy, nutrient-packed staples that won’t give you sticker shock at the checkout

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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.

(Charles Schiller, Food Styling: Lynn Miller)

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Peanut butter 
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

(All You )

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Eggs

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

Related: 4 Secrets to No-Stress Healthy Family Meals

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Oats

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

 

(All You )

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Apples

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

(All You )

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Spinach

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

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Beans

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)

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Frozen vegetables

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

(All You )

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Sweet potatoes

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

Related: Shop Healthy at the Grocery Store: Our Aisle-by-Aisle Guide

(All You )

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Brown rice

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)

(All You )

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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

Cost: About 75¢ for 3 ounces

Related: Can Do! 9 Easy Canned Tuna Recipes

10 best natural foods for your buck

Plan your menus around healthy, nutrient-packed staples that won’t give you sticker shock at the checkout

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