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