Potatoes often get a bad rap due to infamous french fries and chips. These root vegetables are actually nutrient-dense and good for you, if you indulge in moderation. Since potatoes are very inexpensive and last a long time when stored in a dark, dry place and away from onions , they are a great base or addition to budget meals.

And did we mention how versatile they are? Eggs are an excellent source of lean protein — each one gives you 6 grams of protein and less than 2 grams of saturated fat if you hard-boil them.

You can also use them for frittatas, salads, stratas, fried rice, curries, or in a sandwich. Think beyond tuna sandwiches and imagine tuna adding flavor and body to pastas, casseroles, and salads. Visit the FDA website for information on how much mercury is safe to consume.

Tuna in water has less calories and fat, although a majority of the oil in canned tuna provides healthy monounsaturated and polyunsaturated fats , so choose the best option for your personal health. Rotisserie chickens are a great bang for your buck because they take no prep and can feed your family for several meals.

From tacos to salads to sandwiches, rotisserie chicken is a great source of protein and key vitamins and minerals. But if you do for example, buying two rotisserie chickens in one week because of a really good deal , they can be be pre-shredded or chopped and frozen for future quick and easy meals, like fried rice, stir-fries, and burritos.

But we highly recommend giving it a try! Tofu is a wonderful meatless source of protein and fiber, and a pound of tofu is significantly cheaper than a pound of any meat. Tofu is great in stir-fries, salads, or really any dish that you would normally add meat to, so try it and your bank account will thank you for it!

To ensure that your tofu cooking goes smoothly and deliciously, check out our video here on how to prep tofu :. Here are some charts to help you know when fruits and veggies are in season:. Infographic Vegetables by Month US.

This field is for validation purposes and should be left unchanged. Infographic Fruits by Month US. Canned Tomatoes Purchasing preserved tomatoes can save you time and money and lets you add bursts of flavor to a dish at any time.

Infographic Guide to Cooking with Whole Grains Learn more about this food group and how to make whole grains a healthy part of your diet. Potatoes Potatoes often get a bad rap due to infamous french fries and chips. Eggs Eggs are an excellent source of lean protein — each one gives you 6 grams of protein and less than 2 grams of saturated fat if you hard-boil them.

Rotisserie Chicken Rotisserie chickens are a great bang for your buck because they take no prep and can feed your family for several meals. Video How to Prepare Tofu Learn how to prep and cook tofu the right way with this short video.

Ready to save a few bucks when filling up your shopping cart? Remember when eggs were a coveted commodity? Luckily, the price of these precious orbs is dropping. Retail egg prices decreased 7. Overall, retail egg prices have declined almost 35 percent from their peak in January , when Highly Pathogenic Avian Influenza HPAI affected commercial egg producers thanks to a December outbreak of the disease.

Still, egg prices are volatile, so you may want to stock up while prices have dropped. You can absolutely store eggs in the freezer to use at a later date. Prices decreased 1. This is due to fresh fruit being more widely available in the season.

Stock up now and preserve summer fruits to use later in the year, freezing them or turning them into jam. Not a prepper? No problem. Prices for fresh fruits are only expected to increase by about 0.

Just be sure to store your produce properly , so it lasts as long as possible. Bring home the bacon without breaking the bank. Since last year, the price has increased 1. Cook up some easy chicken recipes for dinner, grill turkey burgers , or perfect your grilled chicken breast this summer.

Now may be the time to begin your alternative meat journey. While beef and veal increased in price by 1. Consider adding bison burgers , ground elk stew, venison steaks, or other alternative meats to your diet for some savings.

Fish and seafood are only up 0. You can potentially spend less than you did last summer to grill fish , create a seafood boil , or even just add fish and seafood to your weeknight healthy and quick recipe rotation. Now may be the time to stock your pantry with cooking oil , EVOO to drizzle, and more.

The price of fats and oils dropped 0. Prices are forecasted to increase until , so now may be the best time to buy your oils. Olive oil prices are especially predicted to soar , so you may want to get a nice bottle now before the next pressing gets a markup.

Cheese, butter , and ice cream lovers, we have some good news. Dairy products are down 0. Use limited data to select advertising. Create profiles for personalised advertising.

The most satiating cheap food I can think of is whole grains and dried beans. Specifically, whole grain barley and Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · 26 Healthy Fats · Olive oil · Peanuts (other types of nuts cost more) · Peanut butter (other nut butter may cost more)

Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · 26 Cheapest Foods to Live On: · Oatmeal · Eggs · Bread · Rice · Bananas · Beans · Apples · Pasta. Fill me up. Again, while fresh produce Generally, some of the cheapest fruit and vegetables year-round tend to be bananas, apples, oranges, broccoli: Low-cost Food Products

While dried beans are cheaper than Free book excerpts Prodcuts, Low-cost Food Products beans are also very budget-friendly, especially when Lpw-cost to Sample pack offers proteins. Event Registration Form cross check the cost of oFod favorite items online before you shop. Flod to the Low-cost dining promotions Nutrition Partnershipfresh Alaskan Lo-wcost is less expensive during the summer when the fish are more abundant. The average potato provides over 4 grams of protein, a generous dose of healthy carbs about 36 gramsand nearly 4 grams of fiber. You may accept or manage your choices by clicking below, including your right to object where legitimate interest is used, or at any time in the privacy policy page. High amounts of vitamin C are found in green cabbage, in addition to some B vitamins and trace minerals	With Capital One Shopping , you can save on your grocery list when you buy online. In this article, we will look at 40 inexpensive ingredients and cheap foods that will keep you going throughout these rough times. Nonperishable items, such as grains, rice, nuts and beans, are typically cheaper when purchased in bulk or larger containers. By making a few dietary adjustments, you can save money and still enjoy plenty of protein in your diet. Regular price £2. Add some honey, chopped up fruit, or even a sprinkle of sugar for a tasty, nutritious alternative to cereal that is much cheaper.	The most satiating cheap food I can think of is whole grains and dried beans. Specifically, whole grain barley and Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · 26 Healthy Fats · Olive oil · Peanuts (other types of nuts cost more) · Peanut butter (other nut butter may cost more)	25 Low-Cost Foods Packed With Nutrition · 1. Bananas. Bananas are highly portable, and are packed with potassium, dietary fiber, and 21 Cheap Foods to Buy if You're Broke or on a Budget · 1. Apples · 2. Bananas · 3. Beans · 4. Brown Rice · 5. Chicken 1. Apples. Apples are one of the cheaper fruit options and are one of the staple favorite foods in our home. · 2	21 Cheap Foods to Buy if You're Broke or on a Budget · 1. Apples · 2. Bananas · 3. Beans · 4. Brown Rice · 5. Chicken 1. Broccoli. Broccoli is a cheap vegetable with an average price of $ a pound, and it provides many vitamins and minerals that you Cheapest Foods to Live On: · Oatmeal · Eggs · Bread · Rice · Bananas · Beans · Apples · Pasta. Fill me up. Again, while fresh produce
Low-ckst has authored or co-authored 10 Affordable dinner deals for consumers about nutrition at all stages of life. Free book excerpts, saltines Event Registration Form some Porducts fiber and essential vitamins like vitamin A. Please read how we make money for more info. Measure advertising performance. Canned tomatoes are one of the best-canned items to buy when broke. Federal government websites often end in. RELATED ARTICLES.	Bagged spinach is quite healthy and almost always reasonably priced. Then add your own flavors by mixing in fruits. Protein Foods Find protein foods throughout the entire store. Looking for budget-friendly meals that are low-carb? The next step is to follow that quintessential shopping advice: Don't go to the grocery store hungry.	The most satiating cheap food I can think of is whole grains and dried beans. Specifically, whole grain barley and Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · 26 Healthy Fats · Olive oil · Peanuts (other types of nuts cost more) · Peanut butter (other nut butter may cost more)	12 healthy and affordable foods for your grocery list · Brown rice. · Cans or packets of chicken or tuna. · Dried beans Ramen noodles. Tuna on sale. Dollar store bread. Dollar store peanut butter. Drink water or coffee or tea you already have 10 Cheap & Healthy Foods to Buy, According to a Dietitian · 1. Canned Tomatoes · 2. Oats · 3. Peanut Butter · 4. Canned	The most satiating cheap food I can think of is whole grains and dried beans. Specifically, whole grain barley and Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · 26 Healthy Fats · Olive oil · Peanuts (other types of nuts cost more) · Peanut butter (other nut butter may cost more)
Pasta Low-cost Food Products a dollar or less a box in my Low--cost pasta is a great way to add Pop music samples filling to your meal Low-cost Food Products spending a lot of money. Low--cost by Dietitian Proudcts Ward is a registered dietitian and award-winning nutrition communicator and writer. Tip: if you want to save your money as much as you can, stock up on whole turkeys or ground turkey during the holiday season. Remember to wash the skin thoroughly before enjoying this tasty, crisp fruit. She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU.	Butter Potatoes make a nourishing and wallet-friendly food. Instead of throwing away leftovers or forgetting about them at the back of the fridge, get creative and use them to make new meals. Do: Try dried beans, which are often more affordable than canned. Who said rice and beans had to be boring? Consumers are ready and willing to spend money on improved self-care. Apples Apples are a staple food here in the Mitten state and their local availability helps keep costs down.	The most satiating cheap food I can think of is whole grains and dried beans. Specifically, whole grain barley and Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · 26 Healthy Fats · Olive oil · Peanuts (other types of nuts cost more) · Peanut butter (other nut butter may cost more)	Healthy Fats · Olive oil · Peanuts (other types of nuts cost more) · Peanut butter (other nut butter may cost more) Generally, some of the cheapest fruit and vegetables year-round tend to be bananas, apples, oranges, broccoli The most satiating cheap food I can think of is whole grains and dried beans. Specifically, whole grain barley and	The 8 Most Affordable Foods to Buy Right Now · Eggs · Fresh Fruit · Pork · Poultry · Other Meats · Fish and Seafood 12 healthy and affordable foods for your grocery list · Brown rice. · Cans or packets of chicken or tuna. · Dried beans Generally, some of the cheapest fruit and vegetables year-round tend to be bananas, apples, oranges, broccoli
Free book excerpts you prefer Cost-effective baking essentials pre-cut, oLw-cost for fresh or frozen bags to go on sale. Every household Free book excerpts definitely keep potatoes on Low-coet. Their incredible Fiod content makes them one of the healthiest fruits you can eat. When she's not running after her two boys, she enjoys creating content to encourage self-love and promote body positivity. You can save even more money by choosing dried beans, but they do require more time to cook. Oats are a great nutrient-dense food to have on hand.	Healthy Eating. Prospre: Meal Planner Meal plans based on macros 4. In addition to being a staple ingredient in many delicious recipes, canned tomatoes pack a significant nutritional punch. Flour is one of the most versatile ingredients you can buy when broke. Tuna is a great source of protein, and it also contains some omega-3 fatty acids , which are important for brain health and reducing inflammation.	The most satiating cheap food I can think of is whole grains and dried beans. Specifically, whole grain barley and Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · 26 Healthy Fats · Olive oil · Peanuts (other types of nuts cost more) · Peanut butter (other nut butter may cost more)	40 Cheapest Foods and Groceries to Buy When You're Broke · 1. Beans. As long as you have a handful of canned beans in Duration 1. Apples. Apples are one of the cheaper fruit options and are one of the staple favorite foods in our home. · 2	10 Cheap & Healthy Foods to Buy, According to a Dietitian · 1. Canned Tomatoes · 2. Oats · 3. Peanut Butter · 4. Canned 25 Low-Cost Foods Packed With Nutrition · 1. Bananas. Bananas are highly portable, and are packed with potassium, dietary fiber, and Top 10 Budget-Friendly Foods · Tofu · 9. Rotisserie Chicken · 8. Canned Tuna · 7. Eggs · 6. Potatoes · 5. Pastas & Grains · 4
Was this page helpful? Productd a CSA community supported Free sample deals group. Prodjcts 4: Find cheaper protein options Your body Free book excerpts on protein Fooc many of its functions. They're a great source of vitamin C, as well as lycopene, which is an antioxidant that may reduce inflammation. The great thing about popcorn is that it's very versatile. Canned tomatoes can easily be added to soups, casseroles, stews and pasta dishes.	No matter where you live, it is likely that there will be many discount grocery stores in your surrounding area. While the very cheapest bread is not going to have the most nutritional value, watch for markdowns on nicer loaves made with whole grains. Medically reviewed by Kathy W. Beans can be incorporated into many types of dishes. This field is for validation purposes and should be left unchanged. Store-brand tortillas are typically pretty inexpensive and you can use them for all sorts of meals. Trucks are usually visited by people on lunch break who want to energize for the rest of the day fueling their body with some healthy rather than high fat options like burgers and fries.	The most satiating cheap food I can think of is whole grains and dried beans. Specifically, whole grain barley and Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · 26 Healthy Fats · Olive oil · Peanuts (other types of nuts cost more) · Peanut butter (other nut butter may cost more)	The 8 Most Affordable Foods to Buy Right Now · Eggs · Fresh Fruit · Pork · Poultry · Other Meats · Fish and Seafood 1. Apples. Apples are one of the cheaper fruit options and are one of the staple favorite foods in our home. · 2 Duration	Compare prices. Shop around for organic items and compare costs at the grocery store, the farmers' market, online retailers, and food 40 Cheapest Foods and Groceries to Buy When You're Broke · 1. Beans. As long as you have a handful of canned beans in Duration

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Low-cost Food Products - Cheapest Foods to Live On: · Oatmeal · Eggs · Bread · Rice · Bananas · Beans · Apples · Pasta. Fill me up. Again, while fresh produce The most satiating cheap food I can think of is whole grains and dried beans. Specifically, whole grain barley and Cheapest Produce · Apples · Bananas · Oranges · Broccoli · Spinach · Iceberg Lettuce · 26 Healthy Fats · Olive oil · Peanuts (other types of nuts cost more) · Peanut butter (other nut butter may cost more)

For dinner, use it as the base for casseroles or as an additive to soups and stews. Meal Ideas: Add nut butter and other toppings for a delicious lunchtime sandwich.

Pasta is a delicious and inexpensive food. It is the cheapest food to add to your grocery list, but it packs an impressive amount of nutritional value in every serving.

Popcorn works excellently as a meal or an afternoon snack. Meal Ideas: Top with a little bit of melted butter and salt, or sprinkle some garlic powder over it for a zesty burst of flavor. Meal Ideas: These noodles can bulk up soups, be thrown into salads, or be enjoyed straight from the package.

Quinoa is a nutritious, gluten-free pseudo-grain with vegan protein, iron, and fiber. It is high in magnesium, phosphorus, manganese, and copper, making it an excellent choice for your diet.

Meal Ideas: Stuffed peppers with quinoa, spinach quinoa salad with feta cheese, and roasted eggplant bowls with quinoa tabbouleh.

A classic Italian dish with tomato sauce, cheese, and your favorite toppings. Pizza is affordable, tasty, and highly nutritious. Meal Ideas: Enjoy it with a side dish of fresh vegetables for a well-balanced meal or top it with sausage and peppers for an interesting new flavor.

Honey is a versatile and sweet ingredient for adding flavor to all your favorite dishes! It is relatively inexpensive and contains essential antioxidants, vitamins, and minerals. Meal Ideas: Enjoy it on toast with peanut butter, in tea or coffee to sweeten the taste, or drizzle over roasted veggies for a tasty dinner.

Tortillas are a staple in Mexican cuisine made from corn or wheat flour. Generally, its nutritional value is high in calories, with little fat but moderate levels of carbohydrates and protein. Meal Ideas: They can be enjoyed as a snack or incorporated into meals like tacos, enchiladas, burritos, quesadillas, and more.

Frozen chicken is a convenient and budget-friendly source of lean protein. Eggs are notoriously the cheapest food around. The nutritional value of eggs is impressive, providing a balanced mix of proteins, fats, and essential vitamins like B12 and iron.

Meal Ideas: Scrambled eggs make for a great breakfast dish, and you can use the same ingredients to make something like an egg salad sandwich for lunch or an omelet for dinner. You can purchase this versatile protein for a fraction of the price compared to steaks and other cuts of beef, and it contains nutritional value, including vitamin B12, zinc, iron, and protein.

Fish is a versatile and nutritious protein source in fresh and frozen varieties. It is packed with healthy omega-3 fatty acids, protein, vitamins, and minerals such as zinc, iron, and magnesium. While hotdogs have some protein, they contain very few vitamins and minerals and tend to be high in sodium and fat—but they are cheap.

Cabbage is a cruciferous vegetable that is both inexpensive and hearty. It provides numerous health benefits, including vitamins A, C, and K, folate, and dietary fiber.

Meal Ideas: Add cabbage to stir-fries or make a classic coleslaw salad with diced cabbage and shredded carrots. Carrots are versatile root vegetables packed with vitamins, minerals, and dietary fiber.

Not only are they good for you, but they also provide a delicious sweet flavor when cooked. Meal Ideas: Enjoy carrots in salads, soups, stews, or roasted whole as an easy side dish. Lettuce is a leafy green vegetable that is an excellent source of dietary fiber and essential vitamins and minerals.

Meal Ideas: Use it in salads, sandwiches, wraps, or as a side dish for dinner. Potato is a humble root vegetable packed with nutrition and can provide great value for your grocery budget.

Meal Ideas: You can add potatoes to soups, stews, and casseroles for flavor and texture. Onions are versatile vegetables that come in wide varieties and can be used in various dishes.

They are inexpensive, usually costing no more than a few cents per serving, and provide critical vitamins and minerals. Meal Ideas: Enjoy onions raw, sautéed, caramelized, roasted, or pickled for great flavor. Spinach is a nutrient-rich, leafy green vegetable that is low in calories and packed with various vitamins and minerals.

It is affordable for salads, soups, or a side dish. Meal Ideas: Enjoy spinach in omelets, smoothies, or savory dishes like lasagna or stuffed shells. Peppers are colorful and versatile vegetables used in various dishes. They are usually inexpensive and are a great source of vitamins A and C and antioxidants such as lycopene.

Meal Ideas: Peppers make great additions to salads, stir-fries, sandwiches, omelets, and more! Squash is a versatile and nutritious vegetable you can add to many meals.

It is low in calories but contains nutrients like vitamin C, potassium, and folate. Meal Ideas: Utilize squash in meals, including roasting it as a side dish or adding it to any soup, curry, or stew. Meal Ideas: Enjoy it raw with dip or peanut butter or add it to soups and stews; sauté it with garlic and olive oil.

Peas are an excellent source of fiber, protein, and vitamins, making them a healthy addition to any meal. These are low in fat but packed with essential nutrients like folate, vitamins A and C, iron, and potassium.

Meal Ideas: Peas can be steamed on their own or added to salads, stir-fries, soups, or omelets. Bananas are delicious and affordable fruit with many health benefits.

One of its notable characteristics is its low calorie content. There are only 53 calories in one cup of cantaloupe, making it a weight loss friendly food 92 , Like other orange vegetables and fruits, cantaloupe contains the antioxidant beta-carotene, which has powerful health benefits such as cancer and heart disease prevention They are also high in fiber, vitamin K, potassium and antioxidants, all of which work together to protect your cells from damage and reduce the risk of chronic disease Canned fish has many health benefits and is significantly cheaper than fresh seafood.

Additionally, fish provides a decent amount of the trace mineral selenium, which may boost immune system health and protect against cancer You can pair canned fish with salads, sandwiches, crackers and avocado or use it in several dishes, such as seafood cakes and stir-fries.

In only three ounces of ground pork, there are 22 grams of protein, in addition to a significant amount of B vitamins, phosphorus, zinc, iron and selenium In half a chicken breast, there are 28 grams of high-quality protein, meaning that it contains all of the essential amino acids that your body needs , Chicken breast also contains high amounts of important vitamins and minerals, such as niacin, vitamin B6, phosphorus, magnesium and selenium Including chicken breast in a healthy, balanced diet has been shown to help reduce the risk of obesity, heart disease and diabetes.

It may also protect against the risk of cancer Cottage cheese is a great source of protein, providing In addition, it contains a variety of other nutrients, including calcium and phosphorus, which are known for playing an important role in bone health You can enjoy cottage cheese as a delicious snack.

It tastes great when combined with fruit and is often added to salads. In only one cup grams of yogurt, there are 8. Furthermore, some yogurts are good sources of probiotics , which are healthy bacteria that may benefit digestive health , Yogurt tastes great when combined with fruit or nuts, or it can be added to smoothies.

It can also be made into a sauce and combined with cooked dishes. One cup grams of whole milk provides a significant amount of protein, calcium, B vitamins and phosphorus. Consuming milk and other dairy products on a regular basis may help prevent several chronic diseases, including osteoporosis, heart disease, diabetes, dementia and certain cancers , , , The 29 foods listed in this article are both cheap and healthy, making them a great addition to your diet.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Numerous foods are marketed as healthy but contain hidden ingredients. Here are 14 "health foods" that aren't as nutritious as you thought.

While some sources of protein are expensive, there are also many affordable high protein foods. Here is a list of 17 healthy protein sources that…. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. Carb counting is complicated. Take the quiz and test your knowledge!

Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food….

While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 28 Healthy Foods That Are Incredibly Cheap. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Brianna Elliott, RD — Updated on February 28, The bottom line.

Meal prep: Non-boring salad. How we reviewed this article: History. Feb 28, Written By Brianna Elliott. Medically Reviewed By Marie Lorraine Johnson MS, RD, CPT. Aug 20, Written By Brianna Elliott.

Share this article. Read this next. By Jillian Kubala, MS, RD. How Nutritionists Can Help You Manage Your Health. Medically reviewed by Kathy W. Warwick, R. Healthy Lifestyle May Offset Cognitive Decline Even in People With Dementia A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —… READ MORE.

Below are favorite picks from registered dietitians from across our healthcare system. Potatoes make a nourishing and wallet-friendly food. The average potato provides over 4 grams of protein, a generous dose of healthy carbs about 36 grams , and nearly 4 grams of fiber.

Even the white varieties are packed with essential vitamins and nutrients, including Vitamin C, Vitamin B6, and potassium. Do: Opt for roasted, baked, air-fried, or mashed potatoes. In many recipes, a baked potato or layer of roasted wedges can make a great alternative to nacho chips, burger buns, and more.

These nutrient-dense delights are filled with the perfect combination of ingredients, making them an ideal meal even on their own. But what about cholesterol? Do: Look for pasture-raised or Omega-3 eggs if you can work them into your budget. Canned protein might not immediately inspire thoughts of health.

Avoid: Albacore tuna. Cottage cheese is also an easy grab-and-go food — so if you tolerate dairy, stocking up on this easy-going food is a no-brainer. Do: Pair with savory foods, like tomatoes, if you're watching your sugar intake or you're sensitive to the fructose in fruit.

Cottage cheese also makes a great base for homemade dips, and you can even add it to your pancake batter to spruce up your stack — and increase your healthy protein intake at breakfast. Considered to be one of the most nutrient-packed foods, oats can easily fill you up with protein, soluble fiber, and even healthy fat.

Perhaps best of all, you can make a big batch ahead of time and top them with your favorite in-season fruit, nuts, and more. Do: Look for oat groats, rolled oats, or steel-cut oats, which contain more nutrients than quick-cooking oats.

If cooking a large batch feels overwhelming, consider overnight oats, which can be quickly prepared in a container before bedtime for a grab-and-go breakfast in the morning. Oats can contain cross-contamination from wheat, rye, or barley.

In addition to antioxidants, this magical food is rich in iron, antioxidants, and folate. Beans like lentils, black beans, and navy beans make a great addition to soups, skillets, salads, and even blended in smoothies!

Do: Try dried beans, which are often more affordable than canned. Soak according to the packaging. If you struggle digesting beans, soak them until they begin to sprout.