Russet potatoes are an excellent source of nutrients and typically available for a reasonable price. Potatoes provide significant amounts of vitamins C, B6, and other nutrients. They also contain fiber , which supports digestion and appetite control 2 , 16 , 17 , 18 , Additionally, potato skins are rich in minerals, especially potassium.

In fact, a medium-sized russet potato contains nearly twice the amount of potassium found in a banana 16 , There are several ways to add potatoes to your diet. They taste great baked or boiled and make a fantastic side dish. Sweet potatoes are extremely healthy and one of the cheapest vegetables you can buy.

They are particularly high in beta-carotene, which is converted into vitamin A in the body. Sweet potatoes also contain a decent amount of B vitamins, vitamin C, potassium and fiber.

Studies show they may have anti-inflammatory effects, which help lower the risk of chronic diseases such as cancer and diabetes 21 , 23 , 24, You can pair sweet potatoes with just about any dish, and they are quite easy to prepare by steaming, baking or roasting.

Tomatoes are the most frequently consumed canned vegetable in the American diet. What really makes tomatoes shine is their vitamin C content. They also provide some B vitamins, vitamins A, E and K and many trace minerals 27 , Many of their health benefits are attributed to their lycopene content.

Lycopene is an antioxidant that may reduce inflammation, protect cells from damage and lower the risk of disease Canned tomatoes are a handy staple to have in your kitchen. They can easily be added to soups, casseroles and stews.

If your budget is tight, carrots are a cheap and nutrient-dense vegetable to include in your diet. Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content. Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium and manganese Due to their high antioxidant content, eating carrots regularly may help decrease inflammation and reduce the risk of stomach cancer 35 , You can reap the health benefits of carrots by enjoying them raw or cooked.

They make an excellent addition to salads and cooked dishes. High amounts of vitamin C are found in green cabbage, in addition to some B vitamins and trace minerals Cabbage and other cruciferous vegetables are unique because of their glucosinolate content.

Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer 38 , Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease and type 2 diabetes 40 , A versatile vegetable, cabbage is easy to add to your diet.

Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients. There are several different ways to enjoy butternut squash. Brown rice is a fantastic, cheap food that provides fiber, vitamins and minerals.

It consists mostly of carbs , with 3. The health benefits of brown rice include reducing the risk of type 2 diabetes and heart disease, as well as promoting weight control 43 , 47 , 48 , Including brown rice in your diet is simple.

It is quite easy to prepare and can be enjoyed with just about any meal. It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium Fiber promotes fullness and may help lower cholesterol and blood sugar levels 50 , 51 , 52 , 53 , The combination of fiber, vitamins and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart disease and obesity 50 , 56 , 57 , In general, oats are enjoyed as a breakfast food.

You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal. Canned beans are budget friendly, in addition to being very nutritious.

Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium Furthermore, they are an excellent source of plant-based protein.

There are Protein is beneficial for weight maintenance and muscle strength 60 , Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes. This is likely due to their ability to lower cholesterol and promote blood sugar control 62 , 63 , Beans can be incorporated into just about any dish.

They are commonly added to soups, salads and burritos. They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control This may reduce the risk of chronic diseases such as diabetes and cancer Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.

Other ways to save money on seafood:. Whether you prefer dairy or non-dairy, you can find competitive prices due to the sheer number of products on the market. While non-dairy milks may be more expensive than dairy, some non-dairy brands offer shelf stable options that can be bought in bulk when they're on sale.

Just note that many dairy and non- dairy milks and yogurts contain added sugars and sometimes saturated fats. Always check the label before purchasing. More ways to save:. When it comes to cheap groceries, pantry staples are the big winners.

This category includes dry and canned goods such as flour, oatmeal, chicken stock, nuts, nut butters and seeds. Among the cheapest staples are dried and canned beans — they're also easy to prepare and provide a great source of plant-based protein and fiber, two very important nutrients that are often only available in more costly foods.

Grains like brown rice and oatmeal also score high in cost-effectiveness and nutrition. Frozen foods can be stored in your freezer for months.

Again, consider buying in bulk when frozen products are on sale. Items worth stocking up on include:. More ways to save money on groceries. Here are a few other simple tips from our experts to food shop on a budget:. Even in tough times, it's possible to find affordable and healthy groceries with a few smart strategies.

The best ways include buying in bulk when items are on sale, shopping seasonally and loading up on pantry staples.

Compare prices online when you can look for coupons while you're there and stick to grocery stores nearby. With a little planning, your meals will be healthy and nutritious without breaking the bank.

And if you need a week off, consider ordering from one of the more affordable cheap meal delivery services. She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU.

Prior to Good Housekeeping , she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has authored numerous chapters in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups.

What to Eat for Breakfast to Feel Your Best. My mother made it with brown sugar, cinnamon, and butter. When it was too hot for me to eat it and it needed to be cooled off just a little, she would add about one-fourth of a cup of milk to the bowl.

Nowadays many people are eating overnight oats, that soak in a liquid substance such as yogurt. They are also good for making granola as a snack or adding to the banana and egg mixture I talked about above. Most people do not realize how amazing the legume really is.

For the last two years, I have been involved with a company that helps lentil farmers get people to recognize the tastefulness of this crop by talking with bloggers and others who are influential through social media. Two years ago, in July of , I went to a private dinner with Chef Marus Samuelsson who is best known as a judge on Chopped.

We went to his restaurant, the Red Rooster, in Harlem and every dish that was cooked by him that night was made with lentils, including the donuts that were served with ice cream for dessert. I am not a big fan of drinking this stuff, my grandmother only had powdered milk available one morning and, after trying it, I opted for water.

Yet, milk that is worth drinking that is the milk that comes from a farm where the animals are treated properly is more expensive than the milk from cows that live in less desirable situations. In order to combat the price difference, dried milk is a good way to go.

Use dried milk in your baking products and no one will know the difference. For everything else — stick with the real deal! In the state of Texas, there is a good chance you can get some form of lettuce at any time during the year, yet I recognize that for many of you this is not the case.

The cheapest form of lettuce, iceberg, is normally about a dollar a head. But it contains the least amount of nutrition and is made up of mostly water. So in order to get the best bang for your buck, I recommend using romaine or another more tasty variety. You will be more likely to eat it; therefore, not throwing away your money.

And with a more flavorful lettuce, a little bit goes a long way. Add this vegetable to salads, sandwiches, and much more. I actually have a favorite moment with canned tuna. It was not a named diet, we just decided to eat healthier together and spent a lot of time running and playing soccer at the park.

One day I came home from work and he had made me a sandwich that consisted of one slice of whole wheat bread, a tomato, and half a can of tuna. It was good. Afterwards, I met him at the gym for a workout. I grew up eating tuna sandwiches on occasion — mayonnaise, tuna, smashed pickles, and hard boiled eggs were the main ingredients.

It really tasted delicious in my opinion. Finding a protein that is not meat, cheap and still has quality is rare. You can already bet I am not talking about the pre-packaged, warm up in the microwave kind.

Nope, I most assuredly am not. Yet people do not realize that buying the bag of unpopped popcorn kernels can be just as easy as purchasing the pre-packaged stuff. Fold the bag down, secure it if you feel you need to I normally skip this step , and pop on the popcorn setting, making sure to listen to it just as you would the other bag.

During the last thirty seconds, add as much butter as you think you will need to top your popcorn with and let it melt. I grew up using name brand tea bags. After I got married though, my husband and I found this off brand at Walmart that we really like.

We purchase two or three boxes when we run out. The boxes only cost us a dollar and eighteen cents. Southerners are going to disown me for what I am about to say next but hear me out — if you are looking for ways to cut down on your grocery bill, when it comes to tea — go unsweetened.

We did that January and went from buying a container of sugar every other week to once a month and I still make cookies and what not. Peanut butter is another staple you can get for fairly cheap.

Beans Apples Pasta

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