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