15 Healthy Foods for About $2
A grocery list to help you cut food prices while you boost nutrition.
10. Canned Tuna
Great for: Sandwiches, casseroles, several types of salads, and to serve with crackers.
Note: Due to levels of mercury detected in canned tuna (with higher levels in albacore tuna than canned light tuna), the FDA recommends that pregnant women, women who are trying to become pregnant, nursing mothers, and young children limit albacore tuna to no more than 6 ounces per week. The FDA also recommends that those women not eat shark, swordfish, king mackerel, or tilefish due to high mercury levels. In my opinion, it would probably be best for pregnant women to avoid canned tuna altogether and to choose lower-mercury seafood instead.
What's a serving? A 6-ounce can contains around 2 servings.
Price per serving: About 70 cents for chunk white albacore in water. You can buy a 6-ounce can of solid white albacore in water for about $1.99, or a 6-ounce can of chunk white albacore in water for about $1.39. The best deal is usually with chunk light in water for 85 cents per 6-ounce can.
Nutrition info per serving: About 500 milligrams of omega-3 fatty acids (0.5 gram), 60 calories, and 13 grams of protein.
11. Canned or Jarred Marinara Sauce
Great for: Pasta dishes, pizza, casseroles, appetizers, Italian sandwiches, and stews.
What's a serving? 1/2 cup.
Price per serving: About 28 cents. You can buy a 24 or 28-ounce jar or can of marinara or pasta sauce for $1.67.
Nutrition info per serving: A serving of meatless pasta sauce has around 90 calories, 2 grams fiber, 15% of the Daily Value for vitamin A, and 10% of the Daily Value for vitamin C.
12. Whole Wheat Pita Bread
Great for: Making pizzas, flatbread appetizers, and hot or cold sandwiches.
What's a serving? 1 pita pocket.
Price per serving: 30 to 55 cents. You can buy a 12-ounce package of 6 pita breads for $1.79 at Trader Joe's or $3.29 at a supermarket.
Nutrition info per serving: One pita contains 140 calories, 4 grams fiber, and 6 grams of protein.
13. Store-Brand Egg Substitute
Great for: Making quick omelets or as an ingredient in fried rice. You can also blend half egg substitute and half eggs to make quiches, frittatas, egg casseroles.
What's a serving? 1/4 cup.
Price per serving: 25 to 37 cents. You can buy a 16-ounce carton for $1.99 to $2.99 at Trader Joe's and supermarkets.
Nutrition info per serving: 30 calories, 6 grams protein, 10% of the Daily Value for vitamin B12, 6% of the Daily Value for vitamin A, and 4% of the Daily Value for vitamins D and E.