1.Canned サーモン $2.89/14.75 ounces (59 cents/serving) Get your Omega-3's for less. サーモン is full of these healthy fats, which help lower cholesterol and prevent ハート, 心 attacks.
2.Chicken breasts $3.49/pound (87 cents/serving) Easy-to-prepare, chicken is full of lean protein, which helps keep あなた fuller longer.
3.Natural 落花生, ピーナッツ バター $3.39/16 ounces (42 cents/serving) Skip the sugary, processed varieties and spread the real stuff on whole-grain bread. Throw a tablespoon in smoothies または yogurt, use it as a dip for carrots and pretzels, または mix it with a bit of low-sodium soy sauce, brown sugar and garlic, then thin with water for a quick sauce.
4.Canned beans 84 cents/15 ounces (22 cents/serving) Bulk up soups and stews while getting protein and fiber. Try chickpeas または black beans if you're not a ファン of kidneys または pintos. Drain, rinse, and blend with レモン juice, garlic, cumin and a bit of vegetable broth for a quick dip.
5.Eggs $1.99/dozen large (17 cents a serving) Not just for breakfast, eggs are among the easiest foods to cook. If you're watching your cholesterol, scramble one egg and two egg whites. Add 玉ねぎ, タマネギ and ほうれん草 and you've got a great omelet.
6.Dried lentils 79 cents/pound (20 cents/serving) Full of protein and fiber, lentils cook in just 15 minutes! Throw some in soups and stews または cook with カレー powder for a quick, spicy meal.
7. Almonds $3.99/9 ounces (44 cents/serving) Get vitamin E, fiber and protein while satisfying a crunchy craving. Nuts are rich in an amino acid that could be linked to ハート, 心 benefits. Chop a few raw ones and throw them on yogurt.
8. Frozen フルーツ and berries $2.99-$5.99 pound (75 cents-$1.50/serving) Throw some in the blender with ミルク または yogurt for a healthy treat. アナと雪の女王 berries can be used in oatmeal または drained and baked into muffins and quick breads.
9. Apples 68 cents each They might not keep the doctor away, but apples are actually full of antioxidants, which help slow the progression of age-related diseases.
10. Bananas 35 cents each Slice one on your morning yogurt または oatmeal for some added fiber and only 100 calories または so. Snack on a potassium-rich バナナ to prevent cramps after a workout.
11. Grapes $2.99/pound (75 cents a serving) Freeze grapes for a decadent, low-calorie デザート または snack. Grapes--especially the dark purple ones--contain plenty of antioxidants that are known to help ハート, 心 health.
12. Romaine レタス または other hearty レタス $1.99/head (66 cents/serving) Banish the iceberg and choose sturdy Romaine for your salads. It will give あなた もっと見る fiber and nutrients, plus a satisfying crunch.
13. Carrots $2.79/3 pounds (23 cents/serving) Mom was right. Carrots are good for your eyes, thanks to the antioxidants, including beta-carotene, in them. (That's what makes them orange!) Dip them in hummus (made from canned beans), natural 落花生, ピーナッツ バター または low-fat dressings.
14. Frozen ほうれん草 $2 for 16 ounces (50 cents/serving) Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and パスタ sauces. ほうれん草 is full of vitamins A, C, K, plus fiber and even calcium.
15. Canned tomatoes $1 for 14.5 ounces (28 cents/serving) Choose low-sodium varieties and throw a can in パスタ sauces and chili to stretch a meal. ピューレ a can with a cup of skim ミルク and season to taste for your own トマト soup. You'll get a dose of vitamins A,B and C and lycopene, an antioxidant known to prevent cancer.
16. Garlic 50 cents/head (5 cents/serving) Ditch the bottled and powdered stuff if あなた want to reap もっと見る of the myriad health benefits. Pungent and tasty, garlic can help lower cholesterol and blood clots, plus it can have a small effect on high blood pressure. Crush または chop it to release もっと見る of the antioxidants.
17. Sweet potatoes $1.49/pound (37 cents/serving) Aside from being sweet and delicious, these bright root vegetables are a great 情報源 of fiber and antioxidants. Bake, mash または roast them--you'll forget about those other, paler potatoes.
18. Onions 97 cents each (32 cents/serving) Like garlic, this smelly vegetable is full of health benefits. Onions have been proven to lower risks for certain cancers, and they add flavor with few calories. Try roasting them to bring out their sweetness and cut their harsh edge. (If あなた well up while cutting them, store onions in the fridge for a tear-free chop.)
19. Broccoli $2.49/pound (63 cents/serving) ブロッコリ, ブロッコリー is like a toothbrush for your insides. Full of fiber, it will provide あなた vitamins A and C, plus fiber and a host of antioxidants. ブロッコリ, ブロッコリー is a superstar in the nutrition world.
20. Whole-grain パスタ $1.50/13.25 ounces (45 cents/serving) With a nutty flavor and a subtle brown color, whole-wheat パスタ perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add もっと見る wheat パスタ for a burst of fiber and nutrients.
21. Popcorn kernels $2.39/32 ounces (30 cents/serving) Air-popped ポップコーン has just 30 calories and a trace of fat. Pop a few cups, spritz with オリーブ oil または バター spray and sprinkle on your お気に入り seasonings for a guilt-free treat.
22. Brown ご飯, 米 $1.49/16 ounces (19 cents/serving) Brown ご飯, 米 is a great side dish, but あなた can also use it to help stretch your ground meat. Mix a cup of cooked ご飯, 米 with 8 ounces of lean ground beef 次 time あなた make meatloaf to save 45 calories and five grams of fat (and some money) per serving.
23. Oats $3.19/42 ounces (15 cents/serving) Oatmeal is a hearty breakfast, but あなた can also cook sturdy steel-cut oats in chicken broth for a savory side dish. Or, mix oats with ground turkey to stretch your meatballs.
24. Quarts of low- または fat-free yogurt $2.49/32 ounces (47 cents/serving) Buy large containers of plain または vanilla yogurt, then add real fruit. You'll save money and calories によって not buying fancy single-serve yogurts.
25. Gallon of skim ミルク $3.04 (19 cents/serving) It really does a body good. Full of calcium and protein, ミルク can help stretch a meal. Pair an eight-ounce glass with a piece of フルーツ または a granola bar for a filling snack.
2.Chicken breasts $3.49/pound (87 cents/serving) Easy-to-prepare, chicken is full of lean protein, which helps keep あなた fuller longer.
3.Natural 落花生, ピーナッツ バター $3.39/16 ounces (42 cents/serving) Skip the sugary, processed varieties and spread the real stuff on whole-grain bread. Throw a tablespoon in smoothies または yogurt, use it as a dip for carrots and pretzels, または mix it with a bit of low-sodium soy sauce, brown sugar and garlic, then thin with water for a quick sauce.
4.Canned beans 84 cents/15 ounces (22 cents/serving) Bulk up soups and stews while getting protein and fiber. Try chickpeas または black beans if you're not a ファン of kidneys または pintos. Drain, rinse, and blend with レモン juice, garlic, cumin and a bit of vegetable broth for a quick dip.
5.Eggs $1.99/dozen large (17 cents a serving) Not just for breakfast, eggs are among the easiest foods to cook. If you're watching your cholesterol, scramble one egg and two egg whites. Add 玉ねぎ, タマネギ and ほうれん草 and you've got a great omelet.
6.Dried lentils 79 cents/pound (20 cents/serving) Full of protein and fiber, lentils cook in just 15 minutes! Throw some in soups and stews または cook with カレー powder for a quick, spicy meal.
7. Almonds $3.99/9 ounces (44 cents/serving) Get vitamin E, fiber and protein while satisfying a crunchy craving. Nuts are rich in an amino acid that could be linked to ハート, 心 benefits. Chop a few raw ones and throw them on yogurt.
8. Frozen フルーツ and berries $2.99-$5.99 pound (75 cents-$1.50/serving) Throw some in the blender with ミルク または yogurt for a healthy treat. アナと雪の女王 berries can be used in oatmeal または drained and baked into muffins and quick breads.
9. Apples 68 cents each They might not keep the doctor away, but apples are actually full of antioxidants, which help slow the progression of age-related diseases.
10. Bananas 35 cents each Slice one on your morning yogurt または oatmeal for some added fiber and only 100 calories または so. Snack on a potassium-rich バナナ to prevent cramps after a workout.
11. Grapes $2.99/pound (75 cents a serving) Freeze grapes for a decadent, low-calorie デザート または snack. Grapes--especially the dark purple ones--contain plenty of antioxidants that are known to help ハート, 心 health.
12. Romaine レタス または other hearty レタス $1.99/head (66 cents/serving) Banish the iceberg and choose sturdy Romaine for your salads. It will give あなた もっと見る fiber and nutrients, plus a satisfying crunch.
13. Carrots $2.79/3 pounds (23 cents/serving) Mom was right. Carrots are good for your eyes, thanks to the antioxidants, including beta-carotene, in them. (That's what makes them orange!) Dip them in hummus (made from canned beans), natural 落花生, ピーナッツ バター または low-fat dressings.
14. Frozen ほうれん草 $2 for 16 ounces (50 cents/serving) Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and パスタ sauces. ほうれん草 is full of vitamins A, C, K, plus fiber and even calcium.
15. Canned tomatoes $1 for 14.5 ounces (28 cents/serving) Choose low-sodium varieties and throw a can in パスタ sauces and chili to stretch a meal. ピューレ a can with a cup of skim ミルク and season to taste for your own トマト soup. You'll get a dose of vitamins A,B and C and lycopene, an antioxidant known to prevent cancer.
16. Garlic 50 cents/head (5 cents/serving) Ditch the bottled and powdered stuff if あなた want to reap もっと見る of the myriad health benefits. Pungent and tasty, garlic can help lower cholesterol and blood clots, plus it can have a small effect on high blood pressure. Crush または chop it to release もっと見る of the antioxidants.
17. Sweet potatoes $1.49/pound (37 cents/serving) Aside from being sweet and delicious, these bright root vegetables are a great 情報源 of fiber and antioxidants. Bake, mash または roast them--you'll forget about those other, paler potatoes.
18. Onions 97 cents each (32 cents/serving) Like garlic, this smelly vegetable is full of health benefits. Onions have been proven to lower risks for certain cancers, and they add flavor with few calories. Try roasting them to bring out their sweetness and cut their harsh edge. (If あなた well up while cutting them, store onions in the fridge for a tear-free chop.)
19. Broccoli $2.49/pound (63 cents/serving) ブロッコリ, ブロッコリー is like a toothbrush for your insides. Full of fiber, it will provide あなた vitamins A and C, plus fiber and a host of antioxidants. ブロッコリ, ブロッコリー is a superstar in the nutrition world.
20. Whole-grain パスタ $1.50/13.25 ounces (45 cents/serving) With a nutty flavor and a subtle brown color, whole-wheat パスタ perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add もっと見る wheat パスタ for a burst of fiber and nutrients.
21. Popcorn kernels $2.39/32 ounces (30 cents/serving) Air-popped ポップコーン has just 30 calories and a trace of fat. Pop a few cups, spritz with オリーブ oil または バター spray and sprinkle on your お気に入り seasonings for a guilt-free treat.
22. Brown ご飯, 米 $1.49/16 ounces (19 cents/serving) Brown ご飯, 米 is a great side dish, but あなた can also use it to help stretch your ground meat. Mix a cup of cooked ご飯, 米 with 8 ounces of lean ground beef 次 time あなた make meatloaf to save 45 calories and five grams of fat (and some money) per serving.
23. Oats $3.19/42 ounces (15 cents/serving) Oatmeal is a hearty breakfast, but あなた can also cook sturdy steel-cut oats in chicken broth for a savory side dish. Or, mix oats with ground turkey to stretch your meatballs.
24. Quarts of low- または fat-free yogurt $2.49/32 ounces (47 cents/serving) Buy large containers of plain または vanilla yogurt, then add real fruit. You'll save money and calories によって not buying fancy single-serve yogurts.
25. Gallon of skim ミルク $3.04 (19 cents/serving) It really does a body good. Full of calcium and protein, ミルク can help stretch a meal. Pair an eight-ounce glass with a piece of フルーツ または a granola bar for a filling snack.
