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