More Tips on More for Your Buck...

Below are some of the 10 best solutions to help plan your menus around healthy, nutrient-packed staples that won t give you sticker shock at the checkout. Make the most of your grocery budget by stocking up on these versatile natural foods that are good for your health and wallet.

Apples

Why they're a 10 best: This fruit is a good source of vitamin C and is full of both soluble and insoluble fiber.

Use them in: Salads and baked goods; as a snack

Cost: About 60¢ each, depending on variety and season

(One of my favorite snacks)

Spinach

Why it's a 10 best: This leafy green is loaded with vitamins (A, C, K and folic acid) and manganese.

Use it in: Salads, pasta dishes, casseroles, soups and stews

Cost: About $1 for 5 ounces of fresh spinach

(I try and eat as much spinach as possible)

Beans

Why they're a 10 best: This tasty staple provides lean protein that s full of fiber, calcium, folic acid and iron and other minerals.

Use them in: Salad and stews

Cost:  About 35¢ per 1D 2-cup serving (canned)

(I prefer dried bean, more work but even cheaper, portion them out and freeze)

Frozen vegetables

Why they're a 10 best: They provide fiber and an array of nutrients, depending on which veggies you buy.

Use them in: Sides and casseroles

Cost: About 40¢ per serving

(Always have available in my freezer)

Sweet potatoes

Why they're a 10 best: These spuds are very filling (because they contain fiber) and a source of vitamins A and B6.

Use them in: Main and side dishes

Cost: About $1 each 

(I tend to eat more in the Fall, especially when I can find the Japanese sweet potatoes at the Farmer market, and they are far from cheap!)

Brown rice

Why it's a 10 best: Brown rice is a whole grain and a source of vitamin B6, magnesium, copper, zinc and manganese.

Use it in: Soups, salads and side dishes

Cost: About 37¢ per 1D 2 cup (cooked)

(Only on occasion)

Canned tuna fish

Why it s a 10 Best: This fish is a healthful lean protein and contains omega-3 fatty acids.

Use it in: Sandwiches, casseroles and salads

Cost: About 75¢ for 3 ounces

(I always have on hand)

Peanut butter

Why it's a 10 best: This popular pantry item offers protein and heart-healthy unsaturated fats.

 Use it it: Snacks, sandwiches, sauces, and baking goods. 

 Cost: About 20¢ for 2 tablespoons

(I prefer Almond butter)

Eggs

Why they're a 10 best: Eggs are a good source of lean protein, and also contain vitamin B12, riboflavin and phosphorus.

Use them in: Omelets, frittatas and salads

Cost: About 13¢ per large egg

(I prefer the omega 3 eggs, much more expensive, but much better for you)

Oats

Why they're a 10 best: This grain helps lower LDL (bad) cholesterol.

Use them in:  Baked goods, breakfast and to stretch ground-meat dishes

Cost: About 17¢ per 1D 2 cup for quick-cooking oats

(I only have oatmeal when I know there will be a long delay before lunch)

Until Monday - keep thinking veggies and protein!