1.Canned salmão $2.89/14.75 ounces (59 cents/serving) Get your Omega-3's for less. salmão is full of these healthy fats, which help lower cholesterol and prevent coração attacks.
2.Chicken breasts $3.49/pound (87 cents/serving) Easy-to-prepare, chicken is full of lean protein, which helps keep you fuller longer.
3.Natural amendoim manteiga $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 or yogurt, use it as a dip for carrots and pretzels, or 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 or black beans if you're not a fã of kidneys or pintos. Drain, rinse, and blend with limão 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 cebola and espinafre 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 or cook with curry, caril 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 coração benefits. Chop a few raw ones and throw them on yogurt.
8. Frozen frutas and berries $2.99-$5.99 pound (75 cents-$1.50/serving) Throw some in the blender with leite or yogurt for a healthy treat. Frozen - Uma Aventura Congelante berries can be used in oatmeal or 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 or oatmeal for some added fiber and only 100 calories or 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 sobremesa or snack. Grapes--especially the dark purple ones--contain plenty of antioxidants that are known to help coração health.
12. Romaine alface or other hearty alface $1.99/head (66 cents/serving) Banish the iceberg and choose sturdy Romaine for your salads. It will give you mais 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 amendoim manteiga or low-fat dressings.
14. Frozen espinafre $2 for 16 ounces (50 cents/serving) Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and massa, massas alimentícias sauces. espinafre 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 massa, massas alimentícias sauces and chili to stretch a meal. purê, purê de a can with a cup of skim leite and season to taste for your own tomate 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 you want to reap mais 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 or chop it to release mais 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 or 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 you well up while cutting them, store onions in the fridge for a tear-free chop.)
19. Broccoli $2.49/pound (63 cents/serving) brócolis is like a toothbrush for your insides. Full of fiber, it will provide you vitamins A and C, plus fiber and a host of antioxidants. brócolis is a superstar in the nutrition world.
20. Whole-grain massa, massas alimentícias $1.50/13.25 ounces (45 cents/serving) With a nutty flavor and a subtle brown color, whole-wheat massa, massas alimentícias perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add mais wheat massa, massas alimentícias for a burst of fiber and nutrients.
21. Popcorn kernels $2.39/32 ounces (30 cents/serving) Air-popped pipoca has just 30 calories and a trace of fat. Pop a few cups, spritz with oliva, verde-oliva oil or manteiga spray and sprinkle on your favorito seasonings for a guilt-free treat.
22. Brown arroz $1.49/16 ounces (19 cents/serving) Brown arroz is a great side dish, but you can also use it to help stretch your ground meat. Mix a cup of cooked arroz with 8 ounces of lean ground beef seguinte time you 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 you 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- or fat-free yogurt $2.49/32 ounces (47 cents/serving) Buy large containers of plain or vanilla yogurt, then add real fruit. You'll save money and calories por not buying fancy single-serve yogurts.
25. Gallon of skim leite $3.04 (19 cents/serving) It really does a body good. Full of calcium and protein, leite can help stretch a meal. Pair an eight-ounce glass with a piece of frutas or 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 you fuller longer.
3.Natural amendoim manteiga $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 or yogurt, use it as a dip for carrots and pretzels, or 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 or black beans if you're not a fã of kidneys or pintos. Drain, rinse, and blend with limão 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 cebola and espinafre 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 or cook with curry, caril 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 coração benefits. Chop a few raw ones and throw them on yogurt.
8. Frozen frutas and berries $2.99-$5.99 pound (75 cents-$1.50/serving) Throw some in the blender with leite or yogurt for a healthy treat. Frozen - Uma Aventura Congelante berries can be used in oatmeal or 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 or oatmeal for some added fiber and only 100 calories or 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 sobremesa or snack. Grapes--especially the dark purple ones--contain plenty of antioxidants that are known to help coração health.
12. Romaine alface or other hearty alface $1.99/head (66 cents/serving) Banish the iceberg and choose sturdy Romaine for your salads. It will give you mais 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 amendoim manteiga or low-fat dressings.
14. Frozen espinafre $2 for 16 ounces (50 cents/serving) Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and massa, massas alimentícias sauces. espinafre 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 massa, massas alimentícias sauces and chili to stretch a meal. purê, purê de a can with a cup of skim leite and season to taste for your own tomate 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 you want to reap mais 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 or chop it to release mais 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 or 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 you well up while cutting them, store onions in the fridge for a tear-free chop.)
19. Broccoli $2.49/pound (63 cents/serving) brócolis is like a toothbrush for your insides. Full of fiber, it will provide you vitamins A and C, plus fiber and a host of antioxidants. brócolis is a superstar in the nutrition world.
20. Whole-grain massa, massas alimentícias $1.50/13.25 ounces (45 cents/serving) With a nutty flavor and a subtle brown color, whole-wheat massa, massas alimentícias perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add mais wheat massa, massas alimentícias for a burst of fiber and nutrients.
21. Popcorn kernels $2.39/32 ounces (30 cents/serving) Air-popped pipoca has just 30 calories and a trace of fat. Pop a few cups, spritz with oliva, verde-oliva oil or manteiga spray and sprinkle on your favorito seasonings for a guilt-free treat.
22. Brown arroz $1.49/16 ounces (19 cents/serving) Brown arroz is a great side dish, but you can also use it to help stretch your ground meat. Mix a cup of cooked arroz with 8 ounces of lean ground beef seguinte time you 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 you 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- or fat-free yogurt $2.49/32 ounces (47 cents/serving) Buy large containers of plain or vanilla yogurt, then add real fruit. You'll save money and calories por not buying fancy single-serve yogurts.
25. Gallon of skim leite $3.04 (19 cents/serving) It really does a body good. Full of calcium and protein, leite can help stretch a meal. Pair an eight-ounce glass with a piece of frutas or a granola bar for a filling snack.