1.Canned ikan salmon, salmon $2.89/14.75 ounces (59 cents/serving) Get your Omega-3's for less. ikan salmon, salmon is full of these healthy fats, which help lower cholesterol and prevent jantung attacks.
2.Chicken breasts $3.49/pound (87 cents/serving) Easy-to-prepare, chicken is full of lean protein, which helps keep anda fuller longer.
3.Natural kacang mentega $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 atau yogurt, use it as a dip for carrots and pretzels, atau 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 atau black beans if you're not a fan of kidneys atau pintos. Drain, rinse, and blend with lemon 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 bawang, bawang merah and bayam 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 atau cook with kari 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 jantung benefits. Chop a few raw ones and throw them on yogurt.
8. Frozen buah-buahan and berries $2.99-$5.99 pound (75 cents-$1.50/serving) Throw some in the blender with susu atau yogurt for a healthy treat. Frozen berries can be used in oatmeal atau 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 atau oatmeal for some added fiber and only 100 calories atau so. Snack on a potassium-rich pisang to prevent cramps after a workout.
11. Grapes $2.99/pound (75 cents a serving) Freeze grapes for a decadent, low-calorie dessert atau snack. Grapes--especially the dark purple ones--contain plenty of antioxidants that are known to help jantung health.
12. Romaine selada atau other hearty selada $1.99/head (66 cents/serving) Banish the iceberg and choose sturdy Romaine for your salads. It will give anda lebih 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 kacang mentega atau low-fat dressings.
14. Frozen bayam $2 for 16 ounces (50 cents/serving) Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and pasta sauces. bayam 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 pasta sauces and chili to stretch a meal. bubur, haluskan a can with a cup of skim susu and season to taste for your own tomat 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 anda want to reap lebih 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 atau chop it to release lebih 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 sumber of fiber and antioxidants. Bake, mash atau 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 anda well up while cutting them, store onions in the fridge for a tear-free chop.)
19. Broccoli $2.49/pound (63 cents/serving) brokoli is like a toothbrush for your insides. Full of fiber, it will provide anda vitamins A and C, plus fiber and a host of antioxidants. brokoli is a superstar in the nutrition world.
20. Whole-grain pasta $1.50/13.25 ounces (45 cents/serving) With a nutty flavor and a subtle brown color, whole-wheat pasta perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add lebih wheat pasta for a burst of fiber and nutrients.
21. Popcorn kernels $2.39/32 ounces (30 cents/serving) Air-popped jagung meletus, popcorn has just 30 calories and a trace of fat. Pop a few cups, spritz with zaitun oil atau mentega spray and sprinkle on your favorit seasonings for a guilt-free treat.
22. Brown nasi, beras $1.49/16 ounces (19 cents/serving) Brown nasi, beras is a great side dish, but anda can also use it to help stretch your ground meat. Mix a cup of cooked nasi, beras with 8 ounces of lean ground beef selanjutnya time anda 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 anda 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- atau fat-free yogurt $2.49/32 ounces (47 cents/serving) Buy large containers of plain atau vanilla yogurt, then add real fruit. You'll save money and calories oleh not buying fancy single-serve yogurts.
25. Gallon of skim susu $3.04 (19 cents/serving) It really does a body good. Full of calcium and protein, susu can help stretch a meal. Pair an eight-ounce glass with a piece of buah-buahan atau 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 anda fuller longer.
3.Natural kacang mentega $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 atau yogurt, use it as a dip for carrots and pretzels, atau 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 atau black beans if you're not a fan of kidneys atau pintos. Drain, rinse, and blend with lemon 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 bawang, bawang merah and bayam 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 atau cook with kari 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 jantung benefits. Chop a few raw ones and throw them on yogurt.
8. Frozen buah-buahan and berries $2.99-$5.99 pound (75 cents-$1.50/serving) Throw some in the blender with susu atau yogurt for a healthy treat. Frozen berries can be used in oatmeal atau 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 atau oatmeal for some added fiber and only 100 calories atau so. Snack on a potassium-rich pisang to prevent cramps after a workout.
11. Grapes $2.99/pound (75 cents a serving) Freeze grapes for a decadent, low-calorie dessert atau snack. Grapes--especially the dark purple ones--contain plenty of antioxidants that are known to help jantung health.
12. Romaine selada atau other hearty selada $1.99/head (66 cents/serving) Banish the iceberg and choose sturdy Romaine for your salads. It will give anda lebih 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 kacang mentega atau low-fat dressings.
14. Frozen bayam $2 for 16 ounces (50 cents/serving) Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and pasta sauces. bayam 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 pasta sauces and chili to stretch a meal. bubur, haluskan a can with a cup of skim susu and season to taste for your own tomat 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 anda want to reap lebih 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 atau chop it to release lebih 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 sumber of fiber and antioxidants. Bake, mash atau 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 anda well up while cutting them, store onions in the fridge for a tear-free chop.)
19. Broccoli $2.49/pound (63 cents/serving) brokoli is like a toothbrush for your insides. Full of fiber, it will provide anda vitamins A and C, plus fiber and a host of antioxidants. brokoli is a superstar in the nutrition world.
20. Whole-grain pasta $1.50/13.25 ounces (45 cents/serving) With a nutty flavor and a subtle brown color, whole-wheat pasta perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add lebih wheat pasta for a burst of fiber and nutrients.
21. Popcorn kernels $2.39/32 ounces (30 cents/serving) Air-popped jagung meletus, popcorn has just 30 calories and a trace of fat. Pop a few cups, spritz with zaitun oil atau mentega spray and sprinkle on your favorit seasonings for a guilt-free treat.
22. Brown nasi, beras $1.49/16 ounces (19 cents/serving) Brown nasi, beras is a great side dish, but anda can also use it to help stretch your ground meat. Mix a cup of cooked nasi, beras with 8 ounces of lean ground beef selanjutnya time anda 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 anda 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- atau fat-free yogurt $2.49/32 ounces (47 cents/serving) Buy large containers of plain atau vanilla yogurt, then add real fruit. You'll save money and calories oleh not buying fancy single-serve yogurts.
25. Gallon of skim susu $3.04 (19 cents/serving) It really does a body good. Full of calcium and protein, susu can help stretch a meal. Pair an eight-ounce glass with a piece of buah-buahan atau a granola bar for a filling snack.