Eat Healthy On A Low Budget
Apples
What's a serving? 1 large apple.
Price per serving: About $1. Apples sell for about $1.99 per pound, and an extra large crisp apple weighs about 1/2 pound.
Nutrition Info per serving: About 118 calories, 5.5 grams fiber, 18% Daily Value for vitamin C, and 7% Daily Value for potassium.
Bananas
Bananas Great for: Snacks and fruit salads, yogurt parfaits, and smoothies.
What's a serving? 1 banana.
Price per serving: About 45 cents. Bananas sell for about $0.89 per pound, and a large banana weighs about 1/2 pound
Nutrition Info per serving: About 121 calories, 3.5 grams fiber, 14% Daily Value for potassium (487 mg), 20% Daily Value for vitamin C.
Baby Carrots
Baby Carrots (in bags)Great for: Snacks, casseroles, stews, veggie platters, and side dishes.
What's a serving? About 1/2 cup or 2 ounces raw.Price per serving: 19 cents. A 16-ounce bag costs about $1 on sale and contains about 8 servings (2 ounces each).
Nutrition Info per serving: About 21 calories, 2 grams of fiber, and 166% Daily Value for vitamin A.
Canned Beans
Canned Beans Great for: Green salads, casseroles, stews, and chili. Types of beans range from 50% less sodium kidney beans and black beans to white beans and garbanzo beans.
What's a serving? Each can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 15-ounce can for about $1 on sale.
Nutrition Info per serving: About 108 calories (for kidney beans), 7 grams protein, 7 grams fiber, 12% Daily Value for foliate, 8% Daily Value for iron and 9% Daily Value for potassium
Canned Tomatoes
Canned Tomatoes Great for: Italian and Mexican recipes, chili, stew, and casseroles. Flavor options range from no-salt-added sliced stewed tomatoes to diced tomatoes with garlic and olive oil.
What's a serving? One can contains about 3.5 (1/2-cup) servings.
Price per serving: About 28 cents. You can buy a 14.5-ounce can for about $1 on sale (often less for store brands).
Nutrition Info per serving: About 20 calories, 1 gram fiber, 7% Daily Value of potassium, and 19% Daily Value of vitamin C.
Oranges
Oranges (extra large navel oranges)Great for: Snacks, green salads, and fruit salads.
What's a serving? 1 large or extra large orange.
Price per serving: 40 cents for a large orange and 79 cents for an extra large orange. Oranges sell for around $0.79 per pound, and a large orange is about 1/2 pound, whereas an extra large orange is about 1 pound.
Nutrition Info per serving: (for an 8 ounce orange): About 86 calories, 4.5 grams fiber, 5 % Daily Value for vitamin A, 163 % Daily Value vitamin C, 14 % Daily Value for folate, 7 % Daily Value for calcium, and 10% Daily Value %for potassium.
Pears
PearsGreat for: Snacks, as an appetizer with cheese, green salads, and fruit salads.
What's a serving? 1 large pear
Price per serving: about 45 cents for a large pear. Pears sell for about $0.90 per pound, and a large pear weighs about 1/2 pound.
Nutrition Info per serving: About 133 calories, 7 grams of fiber, 16% Daily Value for vitamin C, and 8% for potassium.
Lentils
Lentils (dry)Great for: Soups and stews, cold bean salads, and casseroles.
What's a serving? 2 ounces (dry)
Price per serving: 14 cents. A 16 ounce bag sells for $1.12 (on sale) and contains eight servings.
Nutrition Info per serving: 200 calories, 15 grams protein, 17 grams fiber, 24% Daily Value for Iron, 17 % Daily Value for magnesium, 16% Daily Value for potassium, and 68% Daily Value for foliate.
Pearl Barley
Pearl Barley (dry)Great for: Soups and stews, cold salads, and casseroles.
What's a serving? 2 ounces (dry)
Price per serving: About 12 cents. A 16 ounce bag of dry pearl barley sells for about $0.94 and contains about 8 servings.
Nutrition Info per serving: 200 calories, 9 grams fiber, , 6 grams protein, 8% Daily Value for iron, and 11% Daily Value for magnesium.
Yogurt
Yogurt (plain, low fat, or fat-free)Great for: Smoothies, yogurt parfait, dips, and dressings.
What's a serving? An 8-ounce or 6-ounce container is usually a serving.
Price per serving: 60 cents. This is usually the price for an 8-ounce container of plain fat-free yogurt.
Nutrition Info per serving: (for 8 ounces of fat-free plain yogurt): 127 calories, 13 grams of protein, 45% Daily Value for calcium, 11% Daily Value for magnesium, 17% Daily Value for potassium, and 7% Daily Value for foliate.
