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Low Cost Eating for the Budget Minded
Fitness_Chick
Posts: 6,648 Member
Cheap and Healthy: 15 Nutritious Foods for About $2
A grocery list to help you cut food prices while you boost nutrition.
By Elaine Magee, MPH, RD http://www.webmd.com/elaine-magee
WebMD Expert Column
How do you eat a nutritious diet while keeping your grocery budget low? The
good news is that cheap food isn't necessarily unhealthy food. You can cut
food costs by eating more meals at home, and by making sure they feature
some of the healthiest foods from your supermarket - foods like whole
grains, vegetables, and beans. Luckily, many of these foods cost less than
$2 per package.
A 2-pound bag of brown rice, for example, sells for less than $2 and cooks
up into about 20 side servings -- that's just 10 cents a serving. Talk about
nutrition <http://www.webmd.com/diet/default.htm> on the cheap!
Check out the list below for more examples.**
*Prices may vary based on the store, location, and time of year.*
*1. Brown Rice*
*Great for*: Side dishes, rice salads, fried rice, casseroles, soups, and
stews.
*What's a serving?* 1/4cup dry rice.
*Price per serving:* 10 cents. A 2-pound bag costs about $1.99 (on sale) and
contains 20 servings.
*Nutrition info per serving:* 170 calories, 2 grams fiber, and 4 grams
protein.
**
*2. Whole-Wheat or Multigrain Pasta*
*Great for:* Hot and cold pasta dishes.
*What's a serving?* 2 ounces of dried pasta. A serving for most people
translates into about 2 ounces of dried pasta, which means you get about 7
servings in one of these boxes or bags.
*Price per serving?* About 28 cents. You can get a 13-16 ounce box or bag of
dried pasta for about $1.79 to $1.99 (on sale)
*Nutrition info per serving*: About 190 calories, 9 grams protein, and 4
grams fiber.
**
*3. 100% Whole-Wheat Bread*
*Great for:* Hot and cold sandwiches, bread stuffing, bread pudding, and
breakfast <http://www.webmd.com/diet/guide/most-important-meal> strata.
*What's a serving?* 2 slices. Labels usually list a serving as 1 slice of
bread (about 40 grams per slice) but for our purposes, we'll use the amount
you'd use to make a sandwich: 2 slices.
*Price per serving*: About 31 cents. You can get a 24-ounce loaf of
whole-wheat bread for about $1.99 (on sale). Each loaf has about 17 slices,
or 8 servings of 2 slices each.
*Nutrition info per serving (2 slices)*: About 180 calories, 8 grams
protein, and 6 grams fiber.
*4. Whole-Wheat Flour (stone-ground)*
*Great for:* Breakfast recipes like pancakes and waffles, plusall baking
recipes (use half whole wheat flour and half white flour), including breads,
muffins, cakes, and cookies.
*What's a serving?* 1/2 cup.
*Price per serving*: About 6 cents. A 5-pound bag of whole-wheat flour,
which sells for about $1.99 to $2.50, contains about 37 servings (1/2 cup
each) of flour.
*Nutrition info per serving:* 180 calories, 8 grams protein, and 7 grams
fiber (1.2 of which is soluble fiber).
continued...
**
*5. Oats (Old-Fashioned or Quick)*
*Great for:* Hot or cold cereal, granola, crumb toppings for desserts, and
muffins.
*What's a serving?* 1/2 cup dry oats.
*Price per serving:* 19 cents. An 18-ounce container or oats costs around
$2.29 (on sale) and each container contains about 13 servings (if 1/2-cup of
dry oats is a serving).
*Nutrition info per serving:* 140 calories, 4 grams fiber, and 5 grams
protein.
**
*6. Frozen Vegetables*
*Great for:* Side dishes, casseroles, and stews.
*What's a serving?* 1 cup
*Price per serving:* Around 25 cents. Frozen vegetables come in 12-ounce to
24-ounce bags that cost anywhere from $1.75 to $2.25 and contain 6-8 cups,
depending on the vegetable and the size of the bag. You can buy a bag of
frozen organic green beans at Trader Joe's for $1.79. A bag of petite peas
will cost you $1.19, and a 16-ounce bag of frozen chopped spinach costs
$1.29.
*Nutrition info per serving:* A 1-cup serving of frozen mixed vegetables
(classic mix) has 82 calories, 6 grams fiber, 4 grams protein, 115% of the
Daily Value for Vitamin A, 8% Daily Value for Vitamin C, and 7% Daily Value
for potassium<http://www.webmd.com/food-recipes/features/featured-nutrient-potassium>
.
*7. Potato (Russet)*
*Great for:* Baked potatoes, breakfast potatoes, salads, casseroles, and
stews.
*What's a serving?* 1 medium or large baked potato.
*Price per serving*: About 23 cents per potato. You can buy a 5-pound bag of
Russet potatoes for around $2.39 (on sale), and a bag contains 11-13
potatoes.
*Nutrition info per serving* (one medium size potato): 168 calories, 3 grams
fiber, 5 grams protein, 20% of the Daily Value for vitamin C, 10% Daily
Value for Iron, and 25% Daily Value for potassium.
**
*8. Fresh Bagged Spinach*
*Great for:* Quick salads,egg dishes, casseroles, soups, and stews.
*What's a serving?* If you use it for a main-dish salad, about 4 cups makes
a serving. If you saute it and add to an omelet, or use it for a side salad,
about 2 cups is a serving.
*Price per serving:* 66 cents for a 4-cup serving; 33 cents for a 2-cup
serving. A bag (9 ounces) of washed and ready spinach leaves sells for about
$1.99.
*Nutrition info per serving:* 4-cup serving contains 20 calories, 2 grams of
fiber, 160% Daily Value for vitamin A, 40% Daily Value for vitamin C, 8%
Daily Value for calcium, and 40% Daily Value for folic
acid<http://www.webmd.com/drugs/drug-8334-Folic+Acid+Oral.aspx?drugid=8334&drugname=Folic+Acid+Oral>
.
*9. Canned Refried Beans*
*Great for:* Burritos, nachos, dips, enchiladas, or a quick side dish.
*What's a serving*? Each can has about 3.5 (1/2-cup) servings.
*Price per serving*: About 36 cents. You can buy a 15-ounce can for about
$1.25 on sale. Options range from No-Fat Zesty Salsa to Vegetarian.
continued...
*Nutrition info per serving*: About 120 calories (for the vegetarian type),
7 grams protein, 7 grams fiber, 4% Daily Value for calcium and 15% Daily
Value for Iron.
*10.* *Canned* *Tuna (solid white albacore or chunk light in water)*
*Great for:* Sandwiches, casseroles, several types of salads, and to serve
with crackers.
*What's a serving*? A 6-ounce can contains around 2 servings
*Price per serving*: About 62 cents. You can buy a 6-ounce can for about
$1.25, or a 12-ounce can for about $2.57.
*Nutrition info per serving*: About 500 milligrams of omega-3 fatty acids
(0.5 gram), 70 calories, and 13 grams of protein.
*11. Canned or Jarred Marinara* *Sauce*
*Great for:* Pasta dishes, pizza, casseroles,appetizers,Italian sandwiches,
and stews.
*What's a serving*? 1/2 cup.
*Price per serving*: About 30 cents. You can buy a 28-ounce can of Tuscano
Marinara sauce at Trader Joe's for $1.79.
*Nutrition info per serving*: A serving of Tuscano Marinara has 80 calories,
3 grams fiber, 10% Daily Value for vitamin A, and 20% for vitamin C.
*12. Whole Wheat Pita Bread*
*Great for:* Making pizzas, flatbread appetizers, and hot or cold
sandwiches.
*What's a serving*? 1 pita pocket.
*Price per serving*: 25 cents. You can buy a 12-ounce package of 6 pita
breads for $1.49 at Trader Joe's.
*Nutrition info per serving*: One of these pitas contains 130 calories, 4
grams fiber, and 5 grams of protein.
*13. Nulaid* *Reddi Eggs (egg substitute*)
*Great for:* Making quick omelets, or as an ingredient in fried rice. You
can also blend halfegg substitute and half eggs to make quiches,
frittatas,egg casseroles, andstratas.
*What's a serving*? 1/4 cup.
*Price per serving*: 25 cents. You can buy a 16-ounce carton for $1.99 at
Trader Joe's and similar markets.
*Nutrition info per serving*: 30 calories, 6 grams protein, 10% Daily Value
for vitamin B12, 6% for vitamin A, and 4% vitamins D and E.
*14.* *Frozen Edamame (Soybeans)*
*Great for:* Snacks and appetizers or as a side dish with your meal. If the
edamame are shelled (without pods), you can easily add them to fried rice,
stews, casseroles, and more.
*What's a serving*? 1/2 cup shelled edamame.
*Price per serving*: 56 cents. You can buy a 16-ounce bag of edamame in pods
for $1.69 at Trader Joe's and similar markets.
*Nutrition info per serving*: 120 calories, 10 grams protein, 5 grams fiber,
15% Daily Value for Iron and 6% for calcium.
*15. Canned Crabmeat (with 15% leg meat)*
*Great for:* Casseroles, sandwiches, salads and as filling for omelets,
quiche, enchiladas,and more.
*What's a serving*? 3 ounces
*Price per serving*: 99 cents. You can buy a 6-ounce can for $1.99.
*Nutrition info per serving*: 40 calories, 8 grams protein, and key
nutrients like 24% Daily Value for zinc, 49% Daily Value for selenium, 103%
Daily value for vitamin B12, 9% Daily value for calcium, 11% Daily Value for
folate, and 400 milligrams omega-3 fatty acids.
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss
Clinic and the author of numerous books on nutrition and health. Her
opinions and conclusions are her own.
A grocery list to help you cut food prices while you boost nutrition.
By Elaine Magee, MPH, RD http://www.webmd.com/elaine-magee
WebMD Expert Column
How do you eat a nutritious diet while keeping your grocery budget low? The
good news is that cheap food isn't necessarily unhealthy food. You can cut
food costs by eating more meals at home, and by making sure they feature
some of the healthiest foods from your supermarket - foods like whole
grains, vegetables, and beans. Luckily, many of these foods cost less than
$2 per package.
A 2-pound bag of brown rice, for example, sells for less than $2 and cooks
up into about 20 side servings -- that's just 10 cents a serving. Talk about
nutrition <http://www.webmd.com/diet/default.htm> on the cheap!
Check out the list below for more examples.**
*Prices may vary based on the store, location, and time of year.*
*1. Brown Rice*
*Great for*: Side dishes, rice salads, fried rice, casseroles, soups, and
stews.
*What's a serving?* 1/4cup dry rice.
*Price per serving:* 10 cents. A 2-pound bag costs about $1.99 (on sale) and
contains 20 servings.
*Nutrition info per serving:* 170 calories, 2 grams fiber, and 4 grams
protein.
**
*2. Whole-Wheat or Multigrain Pasta*
*Great for:* Hot and cold pasta dishes.
*What's a serving?* 2 ounces of dried pasta. A serving for most people
translates into about 2 ounces of dried pasta, which means you get about 7
servings in one of these boxes or bags.
*Price per serving?* About 28 cents. You can get a 13-16 ounce box or bag of
dried pasta for about $1.79 to $1.99 (on sale)
*Nutrition info per serving*: About 190 calories, 9 grams protein, and 4
grams fiber.
**
*3. 100% Whole-Wheat Bread*
*Great for:* Hot and cold sandwiches, bread stuffing, bread pudding, and
breakfast <http://www.webmd.com/diet/guide/most-important-meal> strata.
*What's a serving?* 2 slices. Labels usually list a serving as 1 slice of
bread (about 40 grams per slice) but for our purposes, we'll use the amount
you'd use to make a sandwich: 2 slices.
*Price per serving*: About 31 cents. You can get a 24-ounce loaf of
whole-wheat bread for about $1.99 (on sale). Each loaf has about 17 slices,
or 8 servings of 2 slices each.
*Nutrition info per serving (2 slices)*: About 180 calories, 8 grams
protein, and 6 grams fiber.
*4. Whole-Wheat Flour (stone-ground)*
*Great for:* Breakfast recipes like pancakes and waffles, plusall baking
recipes (use half whole wheat flour and half white flour), including breads,
muffins, cakes, and cookies.
*What's a serving?* 1/2 cup.
*Price per serving*: About 6 cents. A 5-pound bag of whole-wheat flour,
which sells for about $1.99 to $2.50, contains about 37 servings (1/2 cup
each) of flour.
*Nutrition info per serving:* 180 calories, 8 grams protein, and 7 grams
fiber (1.2 of which is soluble fiber).
continued...
**
*5. Oats (Old-Fashioned or Quick)*
*Great for:* Hot or cold cereal, granola, crumb toppings for desserts, and
muffins.
*What's a serving?* 1/2 cup dry oats.
*Price per serving:* 19 cents. An 18-ounce container or oats costs around
$2.29 (on sale) and each container contains about 13 servings (if 1/2-cup of
dry oats is a serving).
*Nutrition info per serving:* 140 calories, 4 grams fiber, and 5 grams
protein.
**
*6. Frozen Vegetables*
*Great for:* Side dishes, casseroles, and stews.
*What's a serving?* 1 cup
*Price per serving:* Around 25 cents. Frozen vegetables come in 12-ounce to
24-ounce bags that cost anywhere from $1.75 to $2.25 and contain 6-8 cups,
depending on the vegetable and the size of the bag. You can buy a bag of
frozen organic green beans at Trader Joe's for $1.79. A bag of petite peas
will cost you $1.19, and a 16-ounce bag of frozen chopped spinach costs
$1.29.
*Nutrition info per serving:* A 1-cup serving of frozen mixed vegetables
(classic mix) has 82 calories, 6 grams fiber, 4 grams protein, 115% of the
Daily Value for Vitamin A, 8% Daily Value for Vitamin C, and 7% Daily Value
for potassium<http://www.webmd.com/food-recipes/features/featured-nutrient-potassium>
.
*7. Potato (Russet)*
*Great for:* Baked potatoes, breakfast potatoes, salads, casseroles, and
stews.
*What's a serving?* 1 medium or large baked potato.
*Price per serving*: About 23 cents per potato. You can buy a 5-pound bag of
Russet potatoes for around $2.39 (on sale), and a bag contains 11-13
potatoes.
*Nutrition info per serving* (one medium size potato): 168 calories, 3 grams
fiber, 5 grams protein, 20% of the Daily Value for vitamin C, 10% Daily
Value for Iron, and 25% Daily Value for potassium.
**
*8. Fresh Bagged Spinach*
*Great for:* Quick salads,egg dishes, casseroles, soups, and stews.
*What's a serving?* If you use it for a main-dish salad, about 4 cups makes
a serving. If you saute it and add to an omelet, or use it for a side salad,
about 2 cups is a serving.
*Price per serving:* 66 cents for a 4-cup serving; 33 cents for a 2-cup
serving. A bag (9 ounces) of washed and ready spinach leaves sells for about
$1.99.
*Nutrition info per serving:* 4-cup serving contains 20 calories, 2 grams of
fiber, 160% Daily Value for vitamin A, 40% Daily Value for vitamin C, 8%
Daily Value for calcium, and 40% Daily Value for folic
acid<http://www.webmd.com/drugs/drug-8334-Folic+Acid+Oral.aspx?drugid=8334&drugname=Folic+Acid+Oral>
.
*9. Canned Refried Beans*
*Great for:* Burritos, nachos, dips, enchiladas, or a quick side dish.
*What's a serving*? Each can has about 3.5 (1/2-cup) servings.
*Price per serving*: About 36 cents. You can buy a 15-ounce can for about
$1.25 on sale. Options range from No-Fat Zesty Salsa to Vegetarian.
continued...
*Nutrition info per serving*: About 120 calories (for the vegetarian type),
7 grams protein, 7 grams fiber, 4% Daily Value for calcium and 15% Daily
Value for Iron.
*10.* *Canned* *Tuna (solid white albacore or chunk light in water)*
*Great for:* Sandwiches, casseroles, several types of salads, and to serve
with crackers.
*What's a serving*? A 6-ounce can contains around 2 servings
*Price per serving*: About 62 cents. You can buy a 6-ounce can for about
$1.25, or a 12-ounce can for about $2.57.
*Nutrition info per serving*: About 500 milligrams of omega-3 fatty acids
(0.5 gram), 70 calories, and 13 grams of protein.
*11. Canned or Jarred Marinara* *Sauce*
*Great for:* Pasta dishes, pizza, casseroles,appetizers,Italian sandwiches,
and stews.
*What's a serving*? 1/2 cup.
*Price per serving*: About 30 cents. You can buy a 28-ounce can of Tuscano
Marinara sauce at Trader Joe's for $1.79.
*Nutrition info per serving*: A serving of Tuscano Marinara has 80 calories,
3 grams fiber, 10% Daily Value for vitamin A, and 20% for vitamin C.
*12. Whole Wheat Pita Bread*
*Great for:* Making pizzas, flatbread appetizers, and hot or cold
sandwiches.
*What's a serving*? 1 pita pocket.
*Price per serving*: 25 cents. You can buy a 12-ounce package of 6 pita
breads for $1.49 at Trader Joe's.
*Nutrition info per serving*: One of these pitas contains 130 calories, 4
grams fiber, and 5 grams of protein.
*13. Nulaid* *Reddi Eggs (egg substitute*)
*Great for:* Making quick omelets, or as an ingredient in fried rice. You
can also blend halfegg substitute and half eggs to make quiches,
frittatas,egg casseroles, andstratas.
*What's a serving*? 1/4 cup.
*Price per serving*: 25 cents. You can buy a 16-ounce carton for $1.99 at
Trader Joe's and similar markets.
*Nutrition info per serving*: 30 calories, 6 grams protein, 10% Daily Value
for vitamin B12, 6% for vitamin A, and 4% vitamins D and E.
*14.* *Frozen Edamame (Soybeans)*
*Great for:* Snacks and appetizers or as a side dish with your meal. If the
edamame are shelled (without pods), you can easily add them to fried rice,
stews, casseroles, and more.
*What's a serving*? 1/2 cup shelled edamame.
*Price per serving*: 56 cents. You can buy a 16-ounce bag of edamame in pods
for $1.69 at Trader Joe's and similar markets.
*Nutrition info per serving*: 120 calories, 10 grams protein, 5 grams fiber,
15% Daily Value for Iron and 6% for calcium.
*15. Canned Crabmeat (with 15% leg meat)*
*Great for:* Casseroles, sandwiches, salads and as filling for omelets,
quiche, enchiladas,and more.
*What's a serving*? 3 ounces
*Price per serving*: 99 cents. You can buy a 6-ounce can for $1.99.
*Nutrition info per serving*: 40 calories, 8 grams protein, and key
nutrients like 24% Daily Value for zinc, 49% Daily Value for selenium, 103%
Daily value for vitamin B12, 9% Daily value for calcium, 11% Daily Value for
folate, and 400 milligrams omega-3 fatty acids.
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss
Clinic and the author of numerous books on nutrition and health. Her
opinions and conclusions are her own.
0
Replies
-
Cheap and Healthy: 15 Nutritious Foods for About $2
A grocery list to help you cut food prices while you boost nutrition.
By Elaine Magee, MPH, RD http://www.webmd.com/elaine-magee
WebMD Expert Column
How do you eat a nutritious diet while keeping your grocery budget low? The
good news is that cheap food isn't necessarily unhealthy food. You can cut
food costs by eating more meals at home, and by making sure they feature
some of the healthiest foods from your supermarket - foods like whole
grains, vegetables, and beans. Luckily, many of these foods cost less than
$2 per package.
A 2-pound bag of brown rice, for example, sells for less than $2 and cooks
up into about 20 side servings -- that's just 10 cents a serving. Talk about
nutrition <http://www.webmd.com/diet/default.htm> on the cheap!
Check out the list below for more examples.**
*Prices may vary based on the store, location, and time of year.*
*1. Brown Rice*
*Great for*: Side dishes, rice salads, fried rice, casseroles, soups, and
stews.
*What's a serving?* 1/4cup dry rice.
*Price per serving:* 10 cents. A 2-pound bag costs about $1.99 (on sale) and
contains 20 servings.
*Nutrition info per serving:* 170 calories, 2 grams fiber, and 4 grams
protein.
**
*2. Whole-Wheat or Multigrain Pasta*
*Great for:* Hot and cold pasta dishes.
*What's a serving?* 2 ounces of dried pasta. A serving for most people
translates into about 2 ounces of dried pasta, which means you get about 7
servings in one of these boxes or bags.
*Price per serving?* About 28 cents. You can get a 13-16 ounce box or bag of
dried pasta for about $1.79 to $1.99 (on sale)
*Nutrition info per serving*: About 190 calories, 9 grams protein, and 4
grams fiber.
**
*3. 100% Whole-Wheat Bread*
*Great for:* Hot and cold sandwiches, bread stuffing, bread pudding, and
breakfast <http://www.webmd.com/diet/guide/most-important-meal> strata.
*What's a serving?* 2 slices. Labels usually list a serving as 1 slice of
bread (about 40 grams per slice) but for our purposes, we'll use the amount
you'd use to make a sandwich: 2 slices.
*Price per serving*: About 31 cents. You can get a 24-ounce loaf of
whole-wheat bread for about $1.99 (on sale). Each loaf has about 17 slices,
or 8 servings of 2 slices each.
*Nutrition info per serving (2 slices)*: About 180 calories, 8 grams
protein, and 6 grams fiber.
*4. Whole-Wheat Flour (stone-ground)*
*Great for:* Breakfast recipes like pancakes and waffles, plusall baking
recipes (use half whole wheat flour and half white flour), including breads,
muffins, cakes, and cookies.
*What's a serving?* 1/2 cup.
*Price per serving*: About 6 cents. A 5-pound bag of whole-wheat flour,
which sells for about $1.99 to $2.50, contains about 37 servings (1/2 cup
each) of flour.
*Nutrition info per serving:* 180 calories, 8 grams protein, and 7 grams
fiber (1.2 of which is soluble fiber).
continued...
**
*5. Oats (Old-Fashioned or Quick)*
*Great for:* Hot or cold cereal, granola, crumb toppings for desserts, and
muffins.
*What's a serving?* 1/2 cup dry oats.
*Price per serving:* 19 cents. An 18-ounce container or oats costs around
$2.29 (on sale) and each container contains about 13 servings (if 1/2-cup of
dry oats is a serving).
*Nutrition info per serving:* 140 calories, 4 grams fiber, and 5 grams
protein.
**
*6. Frozen Vegetables*
*Great for:* Side dishes, casseroles, and stews.
*What's a serving?* 1 cup
*Price per serving:* Around 25 cents. Frozen vegetables come in 12-ounce to
24-ounce bags that cost anywhere from $1.75 to $2.25 and contain 6-8 cups,
depending on the vegetable and the size of the bag. You can buy a bag of
frozen organic green beans at Trader Joe's for $1.79. A bag of petite peas
will cost you $1.19, and a 16-ounce bag of frozen chopped spinach costs
$1.29.
*Nutrition info per serving:* A 1-cup serving of frozen mixed vegetables
(classic mix) has 82 calories, 6 grams fiber, 4 grams protein, 115% of the
Daily Value for Vitamin A, 8% Daily Value for Vitamin C, and 7% Daily Value
for potassium<http://www.webmd.com/food-recipes/features/featured-nutrient-potassium>
.
*7. Potato (Russet)*
*Great for:* Baked potatoes, breakfast potatoes, salads, casseroles, and
stews.
*What's a serving?* 1 medium or large baked potato.
*Price per serving*: About 23 cents per potato. You can buy a 5-pound bag of
Russet potatoes for around $2.39 (on sale), and a bag contains 11-13
potatoes.
*Nutrition info per serving* (one medium size potato): 168 calories, 3 grams
fiber, 5 grams protein, 20% of the Daily Value for vitamin C, 10% Daily
Value for Iron, and 25% Daily Value for potassium.
**
*8. Fresh Bagged Spinach*
*Great for:* Quick salads,egg dishes, casseroles, soups, and stews.
*What's a serving?* If you use it for a main-dish salad, about 4 cups makes
a serving. If you saute it and add to an omelet, or use it for a side salad,
about 2 cups is a serving.
*Price per serving:* 66 cents for a 4-cup serving; 33 cents for a 2-cup
serving. A bag (9 ounces) of washed and ready spinach leaves sells for about
$1.99.
*Nutrition info per serving:* 4-cup serving contains 20 calories, 2 grams of
fiber, 160% Daily Value for vitamin A, 40% Daily Value for vitamin C, 8%
Daily Value for calcium, and 40% Daily Value for folic
acid<http://www.webmd.com/drugs/drug-8334-Folic+Acid+Oral.aspx?drugid=8334&drugname=Folic+Acid+Oral>
.
*9. Canned Refried Beans*
*Great for:* Burritos, nachos, dips, enchiladas, or a quick side dish.
*What's a serving*? Each can has about 3.5 (1/2-cup) servings.
*Price per serving*: About 36 cents. You can buy a 15-ounce can for about
$1.25 on sale. Options range from No-Fat Zesty Salsa to Vegetarian.
continued...
*Nutrition info per serving*: About 120 calories (for the vegetarian type),
7 grams protein, 7 grams fiber, 4% Daily Value for calcium and 15% Daily
Value for Iron.
*10.* *Canned* *Tuna (solid white albacore or chunk light in water)*
*Great for:* Sandwiches, casseroles, several types of salads, and to serve
with crackers.
*What's a serving*? A 6-ounce can contains around 2 servings
*Price per serving*: About 62 cents. You can buy a 6-ounce can for about
$1.25, or a 12-ounce can for about $2.57.
*Nutrition info per serving*: About 500 milligrams of omega-3 fatty acids
(0.5 gram), 70 calories, and 13 grams of protein.
*11. Canned or Jarred Marinara* *Sauce*
*Great for:* Pasta dishes, pizza, casseroles,appetizers,Italian sandwiches,
and stews.
*What's a serving*? 1/2 cup.
*Price per serving*: About 30 cents. You can buy a 28-ounce can of Tuscano
Marinara sauce at Trader Joe's for $1.79.
*Nutrition info per serving*: A serving of Tuscano Marinara has 80 calories,
3 grams fiber, 10% Daily Value for vitamin A, and 20% for vitamin C.
*12. Whole Wheat Pita Bread*
*Great for:* Making pizzas, flatbread appetizers, and hot or cold
sandwiches.
*What's a serving*? 1 pita pocket.
*Price per serving*: 25 cents. You can buy a 12-ounce package of 6 pita
breads for $1.49 at Trader Joe's.
*Nutrition info per serving*: One of these pitas contains 130 calories, 4
grams fiber, and 5 grams of protein.
*13. Nulaid* *Reddi Eggs (egg substitute*)
*Great for:* Making quick omelets, or as an ingredient in fried rice. You
can also blend halfegg substitute and half eggs to make quiches,
frittatas,egg casseroles, andstratas.
*What's a serving*? 1/4 cup.
*Price per serving*: 25 cents. You can buy a 16-ounce carton for $1.99 at
Trader Joe's and similar markets.
*Nutrition info per serving*: 30 calories, 6 grams protein, 10% Daily Value
for vitamin B12, 6% for vitamin A, and 4% vitamins D and E.
*14.* *Frozen Edamame (Soybeans)*
*Great for:* Snacks and appetizers or as a side dish with your meal. If the
edamame are shelled (without pods), you can easily add them to fried rice,
stews, casseroles, and more.
*What's a serving*? 1/2 cup shelled edamame.
*Price per serving*: 56 cents. You can buy a 16-ounce bag of edamame in pods
for $1.69 at Trader Joe's and similar markets.
*Nutrition info per serving*: 120 calories, 10 grams protein, 5 grams fiber,
15% Daily Value for Iron and 6% for calcium.
*15. Canned Crabmeat (with 15% leg meat)*
*Great for:* Casseroles, sandwiches, salads and as filling for omelets,
quiche, enchiladas,and more.
*What's a serving*? 3 ounces
*Price per serving*: 99 cents. You can buy a 6-ounce can for $1.99.
*Nutrition info per serving*: 40 calories, 8 grams protein, and key
nutrients like 24% Daily Value for zinc, 49% Daily Value for selenium, 103%
Daily value for vitamin B12, 9% Daily value for calcium, 11% Daily Value for
folate, and 400 milligrams omega-3 fatty acids.
Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss
Clinic and the author of numerous books on nutrition and health. Her
opinions and conclusions are her own.0 -
where's the beef0
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good point!:laugh: guess it's not a budget itemwhere's the beef
FC
0 -
Crazy!!! I went grocery shopping this weekend and bought everything in this list except the crab meat (allergic) and edamame (already had some) for this weeks menu! Thanks for sharing the article - it reinforced my choices - Yayyyy I'm doing something right!!:bigsmile: :glasses:0
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guess I cut all that other stuff out and just buy the meat
good point!:laugh: guess it's not a budget itemwhere's the beef
FC0 -
I love all those things....it looked like my grocery list!!! Thanks for sharing!!!!! I liked the different use ideas.
0 -
Making a note of this0
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Thanks for posting this FC - certainly will help a lot of people right now :flowerforyou:0
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:laugh: :flowerforyou:I love all those things....it looked like my grocery list!!! Thanks for sharing!!!!! I liked the different use ideas.0 -
That's what I was hoping, although I sure do wish we had a Trader Joe's in this part of the Country.:sad:Thanks for posting this FC - certainly will help a lot of people right now :flowerforyou:
FC 0 -
great ideas, tks :bigsmile:0
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bumpin in case someone missed it earlier and would like to gather some info here:flowerforyou:0
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yw:happy:great ideas, tks :bigsmile:0
This discussion has been closed.
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