15 Healthy Foods for About $2
A grocery list to help you cut food prices while you boost nutrition.
5. Old-Fashioned Oats
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: 13 cents. A 42-ounce container of store brand oats costs around $3.99, and each container has about 30 servings, based on a serving of 1/2-cup of dry oats.
Nutrition info per serving: 150 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. At one national store, you can buy a bag of frozen organic green beans for $1.79. A bag of petite peas will cost you $1.19, and a 10-ounce box of frozen chopped spinach costs $1.19.
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% of the Daily Value for vitamin C, and 7% of the Daily Value for potassium.
7. Russet Potato
Great for: Baked potatoes, breakfast potatoes, salads, casseroles, and stews.
What's a serving? 1 medium or large baked potato.
Price per serving: About 33 cents per potato. You can buy a 5-pound bag of Russet potatoes for about $3.99, 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 sauté 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 spinach leaves sells for about $1.99.
Nutrition info per serving: 4-cup serving contains 20 calories, 2 grams of fiber, 160% of the Daily Value for vitamin A, 40% of the Daily Value for vitamin C, 8% of the Daily Value for calcium, and 40% of the Daily Value for folic acid.
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 servings, based on 1/2-cup servings.
Price per serving: About 34 cents. You can buy a 15-ounce can of store brand vegetarian refried beans for about $1.19.
Nutrition info per serving: About 140 calories (for the vegetarian type), 7 grams protein, 6 grams fiber, 4% of the Daily Value for calcium and 10% of the Daily Value for iron.