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