1.Canned सैल्मन, सामन $2.89/14.75 ounces (59 cents/serving) Get your Omega-3's for less. सैल्मन, सामन is full of these healthy fats, which help lower cholesterol and prevent दिल attacks.
2.Chicken breasts $3.49/pound (87 cents/serving) Easy-to-prepare, chicken is full of lean protein, which helps keep आप fuller longer.
3.Natural मूंगफली, मूंगफली का मक्खन $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 या yogurt, use it as a dip for carrots and pretzels, या 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 या black beans if you're not a प्रशंसक of kidneys या pintos. Drain, rinse, and blend with नींबू 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 प्याज and पालक 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 या cook with करी 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 दिल benefits. Chop a few raw ones and throw them on yogurt.
8. Frozen फल and berries $2.99-$5.99 pound (75 cents-$1.50/serving) Throw some in the blender with दूध या yogurt for a healthy treat. फ्रोज़न berries can be used in oatmeal या 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 या oatmeal for some added fiber and only 100 calories या so. Snack on a potassium-rich केला, केले to prevent cramps after a workout.
11. Grapes $2.99/pound (75 cents a serving) Freeze grapes for a decadent, low-calorie मिठाई या snack. Grapes--especially the dark purple ones--contain plenty of antioxidants that are known to help दिल health.
12. Romaine सलाद, सलाद पत्ता या other hearty सलाद, सलाद पत्ता $1.99/head (66 cents/serving) Banish the iceberg and choose sturdy Romaine for your salads. It will give आप और 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 मूंगफली, मूंगफली का मक्खन या low-fat dressings.
14. Frozen पालक $2 for 16 ounces (50 cents/serving) Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and पास्ता sauces. पालक 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 पास्ता sauces and chili to stretch a meal. प्यूरी a can with a cup of skim दूध and season to taste for your own टमाटर 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 आप want to reap और 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 या chop it to release और 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 स्रोत of fiber and antioxidants. Bake, mash या 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 आप well up while cutting them, store onions in the fridge for a tear-free chop.)
19. Broccoli $2.49/pound (63 cents/serving) ब्रोकोली is like a toothbrush for your insides. Full of fiber, it will provide आप vitamins A and C, plus fiber and a host of antioxidants. ब्रोकोली is a superstar in the nutrition world.
20. Whole-grain पास्ता $1.50/13.25 ounces (45 cents/serving) With a nutty flavor and a subtle brown color, whole-wheat पास्ता perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add और wheat पास्ता for a burst of fiber and nutrients.
21. Popcorn kernels $2.39/32 ounces (30 cents/serving) Air-popped पॉपकॉर्न has just 30 calories and a trace of fat. Pop a few cups, spritz with जैतून oil या मक्खन spray and sprinkle on your प्रिय seasonings for a guilt-free treat.
22. Brown चावल $1.49/16 ounces (19 cents/serving) Brown चावल is a great side dish, but आप can also use it to help stretch your ground meat. Mix a cup of cooked चावल with 8 ounces of lean ground beef अगला time आप 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 आप 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- या fat-free yogurt $2.49/32 ounces (47 cents/serving) Buy large containers of plain या vanilla yogurt, then add real fruit. You'll save money and calories द्वारा not buying fancy single-serve yogurts.
25. Gallon of skim दूध $3.04 (19 cents/serving) It really does a body good. Full of calcium and protein, दूध can help stretch a meal. Pair an eight-ounce glass with a piece of फल या 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 आप fuller longer.
3.Natural मूंगफली, मूंगफली का मक्खन $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 या yogurt, use it as a dip for carrots and pretzels, या 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 या black beans if you're not a प्रशंसक of kidneys या pintos. Drain, rinse, and blend with नींबू 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 प्याज and पालक 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 या cook with करी 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 दिल benefits. Chop a few raw ones and throw them on yogurt.
8. Frozen फल and berries $2.99-$5.99 pound (75 cents-$1.50/serving) Throw some in the blender with दूध या yogurt for a healthy treat. फ्रोज़न berries can be used in oatmeal या 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 या oatmeal for some added fiber and only 100 calories या so. Snack on a potassium-rich केला, केले to prevent cramps after a workout.
11. Grapes $2.99/pound (75 cents a serving) Freeze grapes for a decadent, low-calorie मिठाई या snack. Grapes--especially the dark purple ones--contain plenty of antioxidants that are known to help दिल health.
12. Romaine सलाद, सलाद पत्ता या other hearty सलाद, सलाद पत्ता $1.99/head (66 cents/serving) Banish the iceberg and choose sturdy Romaine for your salads. It will give आप और 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 मूंगफली, मूंगफली का मक्खन या low-fat dressings.
14. Frozen पालक $2 for 16 ounces (50 cents/serving) Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and पास्ता sauces. पालक 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 पास्ता sauces and chili to stretch a meal. प्यूरी a can with a cup of skim दूध and season to taste for your own टमाटर 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 आप want to reap और 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 या chop it to release और 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 स्रोत of fiber and antioxidants. Bake, mash या 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 आप well up while cutting them, store onions in the fridge for a tear-free chop.)
19. Broccoli $2.49/pound (63 cents/serving) ब्रोकोली is like a toothbrush for your insides. Full of fiber, it will provide आप vitamins A and C, plus fiber and a host of antioxidants. ब्रोकोली is a superstar in the nutrition world.
20. Whole-grain पास्ता $1.50/13.25 ounces (45 cents/serving) With a nutty flavor and a subtle brown color, whole-wheat पास्ता perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add और wheat पास्ता for a burst of fiber and nutrients.
21. Popcorn kernels $2.39/32 ounces (30 cents/serving) Air-popped पॉपकॉर्न has just 30 calories and a trace of fat. Pop a few cups, spritz with जैतून oil या मक्खन spray and sprinkle on your प्रिय seasonings for a guilt-free treat.
22. Brown चावल $1.49/16 ounces (19 cents/serving) Brown चावल is a great side dish, but आप can also use it to help stretch your ground meat. Mix a cup of cooked चावल with 8 ounces of lean ground beef अगला time आप 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 आप 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- या fat-free yogurt $2.49/32 ounces (47 cents/serving) Buy large containers of plain या vanilla yogurt, then add real fruit. You'll save money and calories द्वारा not buying fancy single-serve yogurts.
25. Gallon of skim दूध $3.04 (19 cents/serving) It really does a body good. Full of calcium and protein, दूध can help stretch a meal. Pair an eight-ounce glass with a piece of फल या a granola bar for a filling snack.