These days, it seems like we’re all trying to stretch our dollars, either by necessity or because we’re becoming savvier about the benefits of saving more and spending less. If you’ve been looking for ways to stretch your grocery budget without filling up on cheap, empty calories, you’ll want to keep reading! It’s a myth that the healthiest foods are the most expensive. With a list and a plan, it’s possible—and surprisingly simple—to eat healthily without blowing your budget or sacrificing those hard-earned SWEATWORX results. If you want to keep your wallet fat and your waistline trim, try putting more of these food items in your shopping cart the next time you’re at the grocery store.
1. Sweet Potatoes, or yams (which are actually a variety of sweet potato), are versatile food that is as nutritious as it is economical. Sweet potatoes are used in everything from baby food to main dishes to desserts. At about 140 calories each, sweet potatoes are filling, easy to cook, and loaded with vitamins A and C, iron, and thiamine. They also contain beta-carotene, which may help reduce the risk of certain cancers. Sweet potatoes are also low in sodium and a good source of fiber.
How to prepare them: Scrub and pierce the sweet potatoes, then bake them, microwave them, or cook them in boiling water. Use them in recipes that call specifically for sweet potatoes, or to make things interesting, try using them in place of white potatoes. For a special treat (and an instant kid-pleaser), add a small amount of butter and brown sugar.
2. Brown rice. One 2-pound bag of brown rice can provide as many as 20 servings. You can combine brown rice with an assortment of other ingredients, or simply enjoy it with a few simple seasonings. Bonus? It has more flavor and nutrients than instant white rice. Brown rice is a great source of fiber, vitamin B, iron, manganese, and selenium, nutrients that are essential for keeping the immune system strong and healthy, lowering cholesterol, and reducing the risk of heart disease and diabetes.
You can cook brown rice with water on the stovetop, in the microwave, or in a rice cooker, then either enjoy it as a side dish or add it to soups, salads, and your favorite main dish recipes.
3. Eggs. At about 75 calories each and often less than $3 per dozen, eggs contain more than a dozen essential nutrients, which make them a healthy bargain. And there’s no need to avoid eating eggs for fear of consuming too much cholesterol. Research has shown that egg consumption, when limited to 1 or 2 a day, contributes less than 1 percent to the risk of heart disease when other factors are considered. Eggs have a high proportion of nutrients to calories, which means that they help you stay feeling full and energized while they help you maintain a healthy weight. Eggs are also an excellent source of folate, protein, lutein (which promotes eye health), and choline (which helps brain function).
You can enjoy your eggs for breakfast, lunch, or dinner. Try them baked, hard-boiled, scrambled, poached, in frittatas, in omelettes, or in any recipe you choose.
4. Frozen vegetables. While fresh, raw vegetables (and fruits, for that matter) that are in season should always be a first choice, having a supply of frozen vegetables on hand is an inexpensive, nutritious, and versatile backup plan. Frozen vegetables retain almost all of their nutritional value, since they’re picked and frozen while at their peak flavor. When the perishables in your refrigerator have, well, perished, it’s easy to reach for a bag of frozen vegetables and add them to any meal.
Frozen vegetables have a high nutritional value. Keep them in the freezer and pull them out any time to toss in soups, stews, lasagna, or stir-fries. They also make great side dishes. But always read the ingredients before buying a bag—some food companies add preservatives and sodium to their frozen produce.
5. Whole-grain pasta. Tasty, filling, and always an economical way to feed a crowd, what’s not to love about pasta? Whole-grain pasta is low in sodium and fat and high in complex carbohydrates, which helps you maintain a consistent energy level. Unlike its refined white flour–based brethren, whole-grain pasta is also a good source of fiber.
Plus, whole-grain pasta is easy to combine with other foods, including vegetables, meats, and your favorite sauces. For a healthier dish, toss cooked pasta with olive oil or a marinara sauce instead of a high-calorie Alfredo sauce.
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Canned beans. Whatever your pleasure—kidney, black, garbanzo, navy—canned beans are a quick way to sneak more fiber and protein and up the satisfaction factor of any meal. Look for BPA-free cans and choose no- or low-sodium brands when possible. (Or at least rinse well before eating.)
Raw almonds. Packed with good-for-you, satiating fats, new research from the USDA shows that these nuts contain 32% fewer calories than originally thought.1 One ounce supplies just 129 calories.
Dried fruit. Toss dried plums, apricots, cranberries, and raisins into oatmeal, rice pilafs, and atop salads for a dose of filling fiber and antioxidants. Cup for cup, though, dried varieties can boast four times the calories as fresh, so stick to a 1/4-cup serving. Make sure to avoid dried fruits with added sugar.
Easy-to-cook grains. Precooked brown rice needs only a minute in the microwave; quinoa cooks in 15; bulgur and whole wheat couscous takes five, and whole-grain pastas are ready in eight minutes. New research in the Journal of Nutrition suggests that swapping traditional refined grains for these whole grains can lead to a slimmer middle.
Nut butter. For the most wholesome option, look for almond, cashew, or peanut butter made with only nuts and maybe salt (added sugar and oil isn’t necessary for taste or texture). Stick to a one- or two-tablespoon serving to mind calories. Blend into smoothies, oatmeal, and sauces.
Salsa. Spooned over fish, chicken, eggs, or steamed veggies, salsa is a less processed alternative to jarred pasta sauce that supplies a savory, south-of-the-border taste for few calories. It’s also a great way to increase your uptake of healthy veggies like onions and peppers.
Coconut oil. Not only adds a subtle warm, nutty flavor, coconut oil can stand up to the heat of cooking and baking without breaking down and forming unhealthy compounds like other oils. It’s rich in lauric acid, a medium-chain fatty acid that may have a favorable effect on cholesterol.3 Look for cold-pressed coconut oil.
Extra-virgin olive oil. Drizzle monounsaturated fatty acids–packed extra virgin olive oil on salad or veggies after they’re cooked to help your body absorb even more healthful antioxidants, advises a new study from Purdue University.
Reduced-sodium broth. Whether chicken, vegetable, or beef, broth adds loads of flavor for few calories. One tip: cut nearly 120 calories by sautéing veggies in two tablespoons of broth versus one tablespoon of oil.
Spices. Zest up dishes for zero calories—and add a weight loss boost, too. Among others, black pepper, turmeric (an ingredient in curry powder), and cinnamon all have fat-blocking potential, recent research finds.
Lentils. With fiber and protein, legumes digest slowly—so you’ll stay fuller, longer and won’t fall victim to blood sugar spikes and dips that drive hunger. Short on time? Buy precooked lentils to toss with salads, rice pilafs, and soups.
Hot sauce. A low-calorie way to add spice to dishes. Hot peppers contain capsaicin which not only provides that characteristic burn but also can temporarily raise your metabolism so you can torch a few extra calories at dinner.
Sea salt. With minimal processing, sea salt packs trace minerals and a crunchier texture. Though both sea salt and table salt contain about the same amount of sodium, when used in moderation (a sprinkle is all you really need) sea salt can punch up the flavor of foods.
Cupboard-friendly vegetables. Onions, garlic, and potatoes keep best in a cool, dark place like your pantry. With a long shelf life (whole garlic bulbs and onions can last three months if stored properly; potatoes up to a month), you can use them up before they go bad.
