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25 Cheap, Healthy, and Delicious Foods

By: Stepfanie Romine : 3/25/2009 6:03:19 AM : 116 comments

Watching your wallet and your waistline can be tricky, but we've scanned the shelves and roamed the aisles and found 25 foods that are nutritious and affordable. (These prices will vary according to location.) This is part of a continuing series called Habits of Healthy Eaters. (Prices from Safeway.com, March 2009, Greater Philadelphia area)

1. Canned salmon $2.89/14.75 ounces (59 cents/serving) Get your Omega-3's for less. Salmon is full of these healthy fats, which help lower cholesterol and prevent heart attacks.

2. Chicken breasts $3.49/pound (87 cents/serving) Easy-to-prepare, chicken is full of lean protein, which helps keep you fuller longer.

3. Natural peanut butter $3.39/16 ounces (42 cents/serving) Skip the sugary, processed varieties and spread the real stuff on whole-grain bread. Throw a tablespoon in smoothies or yogurt, use it as a dip for carrots and pretzels, or mix it with a bit of low-sodium soy sauce, brown sugar and garlic, then thin with water for a quick sauce.

4. Canned beans 84 cents/15 ounces (22 cents/serving) Bulk up soups and stews while getting protein and fiber. Try chickpeas or black beans if you're not a fan of kidneys or pintos. Drain, rinse, and blend with lemon juice, garlic, cumin and a bit of vegetable broth for a quick dip.

5. Eggs $1.99/dozen large (17 cents a serving) Not just for breakfast, eggs are among the easiest foods to cook. If you're watching your cholesterol, scramble one egg and two egg whites. Add onion and spinach and you've got a great omelet.

6. Dried lentils 79 cents/pound (20 cents/serving) Full of protein and fiber, lentils cook in just 15 minutes! Throw some in soups and stews or cook with curry powder for a quick, spicy meal.

7. Almonds $3.99/9 ounces (44 cents/serving) Get vitamin E, fiber and protein while satisfying a crunchy craving. Nuts are rich in an amino acid that could be linked to heart benefits. Chop a few raw ones and throw them on yogurt.

8. Frozen fruit and berries $2.99-$5.99 pound (75 cents-$1.50/serving) Throw some in the blender with milk or yogurt for a healthy treat. Frozen berries can be used in oatmeal or drained and baked into muffins and quick breads.

9. Apples 68 cents each They might not keep the doctor away, but apples are actually full of antioxidants, which help slow the progression of age-related diseases.

10. Bananas 35 cents each Slice one on your morning yogurt or oatmeal for some added fiber and only 100 calories or so. Snack on a potassium-rich banana to prevent cramps after a workout.

11. Grapes $2.99/pound (75 cents a serving) Freeze grapes for a decadent, low-calorie dessert or snack. Grapes--especially the dark purple ones--contain plenty of antioxidants that are known to help heart health.

12. Romaine lettuce or other hearty lettuce $1.99/head (66 cents/serving) Banish the iceberg and choose sturdy Romaine for your salads. It will give you more fiber and nutrients, plus a satisfying crunch.

13. Carrots $2.79/3 pounds (23 cents/serving) Mom was right. Carrots are good for your eyes, thanks to the antioxidants, including beta-carotene, in them. (That's what makes them orange!) Dip them in hummus (made from canned beans), natural peanut butter or low-fat dressings.

14. Frozen spinach $2 for 16 ounces (50 cents/serving) Thaw and drain this good-for-your green, then toss it in omelets, soups, stir-fries and pasta sauces. Spinach is full of vitamins A, C, K, plus fiber and even calcium.

15. Canned tomatoes $1 for 14.5 ounces (28 cents/serving) Choose low-sodium varieties and throw a can in pasta sauces and chili to stretch a meal. Puree a can with a cup of skim milk and season to taste for your own tomato soup. You'll get a dose of vitamins A,B and C and lycopene, an antioxidant known to prevent cancer.

16. Garlic 50 cents/head (5 cents/serving) Ditch the bottled and powdered stuff if you want to reap more of the myriad health benefits. Pungent and tasty, garlic can help lower cholesterol and blood clots, plus it can have a small effect on high blood pressure. Crush or chop it to release more of the antioxidants.

17. Sweet potatoes $1.49/pound (37 cents/serving) Aside from being sweet and delicious, these bright root vegetables are a great source of fiber and antioxidants. Bake, mash or roast them--you'll forget about those other, paler potatoes.

18. Onions 97 cents each (32 cents/serving) Like garlic, this smelly vegetable is full of health benefits. Onions have been proven to lower risks for certain cancers, and they add flavor with few calories. Try roasting them to bring out their sweetness and cut their harsh edge. (If you well up while cutting them, store onions in the fridge for a tear-free chop.)

19. Broccoli $2.49/pound (63 cents/serving) Broccoli is like a toothbrush for your insides. Full of fiber, it will provide you vitamins A and C, plus fiber and a host of antioxidants. Broccoli is a superstar in the nutrition world.

20. Whole-grain pasta $1.50/13.25 ounces (45 cents/serving) With a nutty flavor and a subtle brown color, whole-wheat pasta perks up any meal. Start with half regular, half whole-wheat pasta, then gradually add more wheat pasta for a burst of fiber and nutrients.

21. Popcorn kernels $2.39/32 ounces (30 cents/serving) Air-popped popcorn has just 30 calories and a trace of fat. Pop a few cups, spritz with olive oil or butter spray and sprinkle on your favorite seasonings for a guilt-free treat.

22. Brown rice $1.49/16 ounces (19 cents/serving) Brown rice is a great side dish, but you can also use it to help stretch your ground meat. Mix a cup of cooked rice with 8 ounces of lean ground beef next time you make meatloaf to save 45 calories and five grams of fat (and some money) per serving.

23. Oats $3.19/42 ounces (15 cents/serving) Oatmeal is a hearty breakfast, but you can also cook sturdy steel-cut oats in chicken broth for a savory side dish. Or, mix oats with ground turkey to stretch your meatballs.

24. Quarts of low- or fat-free yogurt $2.49/32 ounces (47 cents/serving) Buy large containers of plain or vanilla yogurt, then add real fruit. You'll save money and calories by not buying fancy single-serve yogurts.

25. Gallon of skim milk $3.04 (19 cents/serving) It really does a body good. Full of calcium and protein, milk can help stretch a meal. Pair an eight-ounce glass with a piece of fruit or a granola bar for a filling snack.

(Prices from Safeway.com, March 2009, Greater Philadelphia area)

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Comments (Scroll to end to leave a comment)

SONYALATRECE 7/27/2010 10:03:20 PM	Soup bases are also reasonably priced and can be added to multiple dishes. I enjoy the option of using bread ends to add to stuffed shrimp, dressings, and toasted for healthy croutons (whole grain/whole wheat bread ends).	116
FATHINSN 7/27/2010 8:29:48 PM	As lots of advices told us to use white eggs, I always wonder what people do with the yellow egg/yolks. Just throw them? I love bananas, we can do anything with them and they are quite abundant here and delicious!	115
MISSYGEEN 7/27/2010 3:41:43 PM	I like this list. It is all food that I eat, so it won't be hard to do. I like the idea of buying quart yogurt rather than small packages ( you pay for the packaging). If you buy fruit in season that is a double bonus. I like brown rice but you have to choose wisely, not all brands are created equally.	114
KLAWSON16 5/17/2010 7:07:51 PM	I think it's telling how many people say these prices are high. Some of it I think would be location - obviously Philadelphia is more expensive than anywhere in Utah, Ohio, Michigan... It's scary that we balk at these prices and they are probably the regular price you'd pay without coupons or sales. Makes me wonder how many of us think of the sale price as the normal cost of the item. "It goes on sale all the time, why buy full price?" Well, why should I have to shop at the store's convenience? Why can't it just be the sale price all the time? or split the difference? I should be able to buy chicken when I want to eat chicken. Not when the store dictates it's chicken week. I had to get on the bandwagon and check - in southern CA right now blsl breasts are $4.99/lb yikes! or $2.99 on sale if you buy 4 lbs. This is my point - if I don't choose to use my freezer to hold chicken inventory (um this is why we have stores), I'm paying a 40% surcharge? why? I only have a household of 2, I don't need 4 lbs of chicken. I just don't think it's fair to jack up the normal prices so you have to "shop right" or get screwed. Also, there's not going to be an article on "Meijers". It's a regional chain. Visit a coast people. Seriously.	113
CECSAV 4/30/2010 7:01:27 PM	love all the food on here. what about chicken broth?	112
ROSE-IS-A-ROSE 11/3/2009 8:18:10 PM	Great article! This is a really useful list. But, it's also important to remember the external costs of the food we eat -think about who's picking those bananas and what their grocery budget must be. Some things are worth buying fair-trade.	111
NSIMON116 8/23/2009 10:24:11 AM	I eat every thing on this list and I get them way cheaper than that .I shop at Aldi's and right now I pay 1.49 for a gallon of milk and .69c for a dozen eggs. With what I save there I can really get quality peanut butter.	110
LORANNEBRONZE 5/15/2009 11:47:06 PM	These prices aren't too bad, about the same or maybe even a little bit less than prices around Toronto where I live. I think whole wheat bread should be on the list. You can get a 650ish gram loaf of whole wheat bread (by Wonder or Dempsters) for about $2.50. It would go well into a sandwich with the salmon, chicken breast, egg, peanut butter...	109
LDYRED53 4/8/2009 9:48:20 PM	I live in NY State and I know our taxes are through the roof....but I buy many of these same food items and pay a lot less.......but I wait for them to go on sale and then buy.I would never pay the prices you are quoting!	108
FROGMISTRESS 4/2/2009 3:58:26 PM	for lunch meat I get the whole "cooked" chicken breast or ham from the meat dept. and take it over to the deli to have them slice it. It saves on price per lbs, and you know its a real chicken breast.	107
MYDONNA13 3/31/2009 11:06:54 AM	I live on Long Island, and prices on things here are usually higher than the national average, but our prices are lower on just about everything on this list I guess I should be grateful. And this is when they are not on sale. I always stock up on things like chicken breast when it goes on sale and freeze it in meal size portions because prices have gone up so much in the last year or two. With my weight problem and my hubby's diabetes and high cholesterol, chicken and fresh produce have become our staples. My biggest savings comes in the summer when I have been able to literally stop buying all salad produce because I can grow it all. I do this in container gardening because being disabled I am unable to manage a regular garden. Over the last few years I have invested in many large containers. And I do not allow any friends or family to dispose of any kind of container that is suitable for planting in. If I can drill a hole in it for drainage and it will hold soil and stand up to the weather, I will grow something in it. Now that I have more than enough planters, my investment in seeds, soil (I reuse a lot of it by composting), and some plants is usually around $100 - $125 for the season. What I end up with is several hundred dollars worth of lettuces (romaine and spring mix), carrots, cukes, 5 types of peppers, (bell & hot), 3 types of tomatoes, radishes, herbs of all sorts, strwberries, and even some zucchini. I don't buy any of this produce from early July til late sept early Oct depending on the weather. And I know it is all super fresh and completely organic.	106
JACKIE4019 3/31/2009 9:44:23 AM	I have found in my area some of these prices posted are a little high so the savings on my end are even greater.	105
ICECHAZER 3/29/2009 9:38:38 PM	Really helpful info, gives me direction on what I can eat to achieve my goals.	104
KAITALS 3/29/2009 11:31:33 AM	Great list. I am not a fan of fish especially salmon but i do buy sole or tilapia (inexpensive) and put it frozen in the fridge covered with lemon juice and cracked black pepper. Quick and easy to throw in the oven at night and doesn't taste fishy. We also make a lot of hummas(from canned chickpeas) there are some great recipes out there and everyone in the family loves it.	103
ELONKA 3/28/2009 9:52:11 AM	I like the spinach idea - order it in omeletettes when eating out but will add to scrambled egs with my other veggies. Salmon in salad is good too. Many canned foods have too much sodium though. Just started more frozen veggies to economize.	102
LBUONO 3/27/2009 9:26:37 PM	I love Salmon patties but everytime my mother makes them I alwas get the one with the bones.	101
TALLIE52 3/27/2009 5:50:01 PM	The yougurt is a great ideal. When I crave a sweet treat I mix non-fat vanilla yougurt with choped fresh strawberries. It satisfies my sweet craving and its yummy!!	100
1STEP@ATYME 3/27/2009 3:43:05 PM	I have all the items on the list. But I try to use Egg Beaters instead of eggs. I also keep shrimp in the freezer. It's so easy to thaw and throw on a salad. And the canned salmon is a must here. I make salmon balls, but instead of frying them, I bake them in a muffin tin. The kids think they are cool and tasty.	99
DEBJNC 3/27/2009 11:25:04 AM	I love all of these foods. And eat them regularly . Great idea about the yogurt. I never thought of that before.	98
GIRLSWER 3/27/2009 5:44:00 AM	Salmon on wholemeal bread makes a good lunch with a piece of fruit. Yogurt is a good filling snack as is popcorn and a handful of nuts.	97
RAINMUSIC 3/26/2009 9:57:49 PM	Fat-free vanilla or lemon yogurt makes a great dressing for fruit salad, especially with nutmeg sprinkled in it. I like Tillamook fat-free sour cream. Nice texture. Use instead of mayonnaise for ranch dressing, sandwiches, etc. And I agree, fresh spinach is fabulous! We use it instead of lettuce for sandwiches. Wilt it in an omelet or stir-fry. Now that Spring is here, you can plant your own!	96
BBAHONORS 3/26/2009 9:34:32 PM	Most of these items are regulars in my house. Except peanut butter and frozen spinach...I MUCH prefer fresh spinach and am willing to pay a little more for it. I also make my own yogurt so I can control the ingredients a little better.	95
RSOTO10 3/26/2009 6:54:23 PM	I have all those in my house!	94
3DOGCREW 3/26/2009 5:13:14 PM	Only one I don't eat is salmon. One of my main stays not on the list is low fat cottage cheese.	93
SOURDOUGHGIRL 3/26/2009 5:03:24 PM	The only canned stuff I use is fish: salmon and tuna. Other than that, I don't use canned beans or tomatoes. I also make non fat plain yogurt using skim milk and active cultures; I sprout beans and seeds for the best enzymes, vitamins and minerals you can get; I also cultivate wild yeast to make sour dough breads, cakes, and pancakes. These may take a little practice and time but they are best for your health as well as your wallet.	92
*PIANOLADY** 3/26/2009 4:01:43 PM	Thanks for the list! I already use many of them, but it's great to know the health benefit involved.	91
*DEBRA* 3/26/2009 3:58:54 PM	I must be doing something right because most, if not all, of those items are in my house right now. I use alot of coupons and shop when things are on sale and then I stock up. I try never to pay full price for anything unless I have no choice. I must have at least 6 packages of boneless chicken breast in my freezer. I bought them when they went on sale for $1.98 a pound. When chicken tenderloins were being clearanced out a few weeks ago for for $1.98 a pound I bought several packages of them, too. Last week there was an unpublished in-store sale for chicken leg/thighs for only 98 cents a pound! Yes, they're in the freezer, too. LOL Our local independent grocer puts all the dented cans, torn labels, missing labels, dented boxes, slighlty bruised produce, etc., etc. in the back of the store and marks them down to just pennies. I have no problem buying a dented name brand can of something, with a coupon, too, when I get the chance. I won't have to buy oatmeal until next fall. LOL I got them for 25 cents a box! There was a box of instant dry milk for $1.50 because the corner was slightly torn. It had 10 envelopes in it. I bought it. That's 10 quarts for only $1.50. My husband said it must taste awful and he refused to try it. LOL I'm so bad! After he goes to bed I make up a quart and add it to the gallon jug. My DH has yet to taste the difference!	90
SUNNYARIZONA 3/26/2009 2:52:11 PM	This is a handy list. Thanks! BTW, I have always liked canned salmon. My mom used to use that once a week, Course Dad, was a fisherman, and we ALSO had FRESH regularly....oh those were the days! Fresh frozen salmon at Trader Joes is not too expensive.	89
SABJEWELRY 3/26/2009 2:32:43 PM	For those who don't like canned salmon because of the bones, try Cosco's Kirkland brand. There are no bones or skin! Just beautiful pink salmon. Everyone in my house loves it. It's great prepared as you would a tuna salad. There is also a brand of frozen salmon burgers made from whole salmon filets that are to die for. If you haven't tried these yet, I think you will be pleasantly surprised.	88
HAAPPY 3/26/2009 1:20:01 PM	Wow! I've never paid that much for any of the items! It's easier to be healthy in Utah! Sunflower Market is the best place for fresh produce.	87
CARLI_MAE 3/26/2009 1:17:41 PM	I could be wrong, but if you don't mind spending the time to soak and cook them, dried beans go even further, also dried split peas. I recently started taking advantage of green onions, which run about 25 cents/lb, take them home, clean & chop them up & store in the freezer. They're ready to add to soups, chili, casseroles, and anything you want to spice up. Navel oranges are also reasonable, right now in my area running $3-$4/8 lb. bag.	86
THEWAYOUTISTHRU 3/26/2009 12:19:00 PM	Save money and stay nutritionally sound by shopping, primarily, the periphery of the supermarket. That's where your produce and grains and yogurts, etc. tend to be. The more plant-based foods you eat, the better off your health and your wallet will be. Not every meal needs to include meat. Shop the "clearance" meats at your store, and pick up great bargains there to throw in the freezer (I recently got a pound of grass-fed lean ground beef for $ .99). Buy what's in season. Get yourself a great rice cooker (I have a sanyo combination slow cooker/rice cooker) to make preparation of all kinds of grains and other things super-easy and time-friendly, too.	85
*AMBER512 3/26/2009 11:54:31 AM	We buy 22 out of the 25, regularly. Well we buy our versions, (soy milk instead of skim, red potatoes instead of sweet, and fresh spinach instead of frozen, etc) Yum! =)	84
JME419 3/26/2009 11:38:08 AM	I buy the majority of this already and luckily my family loves it all. Thanks for the list. I shared it on my other networks.	83
JAMCAM 3/26/2009 11:17:02 AM	txs for the list:-)	82
R2SMOM 3/26/2009 10:58:06 AM	Most of what you had on the list, I use. I'm not fond of the canned salmon, because of the bones. I know that you can eat them, but they just gross me out. I would add Mrs. Dash, any of her various combos, as they are all salt free & the herb combinations are great. Mrs. Dash runs about $2.89 for the bottle, and a little goes a long way. I also use dried beans rather than canned most of the time, because I can control the salt content better that way. And dried beans are easy to fix, if you have a crock pot. You don't have to soak them, but I would recommend rinsing them & by using the crock pot you can season them as they cook.	81
ERINISLE 3/26/2009 10:40:02 AM	I'm going to make this my list.	80
KATIEHERALD 3/26/2009 10:39:01 AM	hi all it katie just to let you all know ihave 24 of the items listed in supermarket items im love my yogurts activa and probitics flavors .oatmeal is another favorite.as for veggies i love all them .this year our garden is much bigger choices.thanks for info it is a great way for me to feel lifted up in mind body and spirit.have a nice day GOD BLESS my sparkle friends katie herald	79
ERINISLE 3/26/2009 10:09:39 AM	Thanks for a great list!	78
JASMINERAI 3/26/2009 9:18:10 AM	No doubt,Great list.I use almost all of these items in my diet.Thanks	77
GRAYGRANNY 3/26/2009 9:12:29 AM	Oh yummy! Just haven't found a way to fix spinach yet to please hubby	76
WENDYRS 3/26/2009 9:11:40 AM	Looks like my grocery list. :)	75
VINTAGEGIRL29 3/26/2009 8:56:21 AM	GREAT list of healthy foods!!!	74
SUPERSNAZZ 3/26/2009 8:46:04 AM	My love and I buy and eat all of these foods, save for the canned beans. We purchase dried beans, as they don't have the sodium that canned beans do. Excellent blog post!	73
MDTWEETY 3/26/2009 8:33:41 AM	I buy almost all these foods. :) P.S. Stepfanie, I love your blogs!!	72
MINXIE3 3/26/2009 8:29:50 AM	An excellent list of good foods, but what about the Broccoli? And asparagus? Neither are what I would call expensive. And oh so good for you.	71
LIZABAKER 3/26/2009 8:29:37 AM	Nice! I might spend even less by buying dried beans in place of canned (save $ and save the environment if you buy in bulk and use your own container). I was thrilled to see that I pay less at the farmers' market on most of the produce - AND I get it organic/local.... I buy fresh salmon to cook one night, the leftovers go into salad for the next day, so the cost evens out. Chicken is even cheaper if you buy whole and cut it up yourself - just takes a little practice. I do use canned tomatoes for sauce, though - habit? taste? Fantastic list - I was thrilled to see it didn't include too many processed/convenience items.	70
GINEFOURSK8 3/26/2009 8:28:42 AM	Fresh salmon is excellent providing it is wild and from the Pacific. Unfortunately, most of the salmon served in restaurants (unless you live on the West Coast) or sold as frozen comes from the Atlantic or has been farmed, which is not so healthy because of high level of mercury. Whenever I can, I will use the wild Pacific one but it's not exactly cheap. The benefit of canned salmon is that you can get good quality wild pacific sockeye for less than 3 dollars, which will get me 2 to 3 meals. It's greatest benefit when compared to to fresh salmon is that you can eat the bones, excellent source of calcium. I always crushed them before I had them to my recipe.	69
KATHLEENREVISED 3/26/2009 8:21:37 AM	I thought I was reading my grocery list. Another hint, if you rinse the black beans and mix them with the canned tomatoes and a little of the onion and some spice it is tasty and you stay full for hours. Spread the peanut butter on the apple and it is so tasty and no cooking or mess to clean up. Kate	68
VITAL2U 3/26/2009 8:13:54 AM	Great article. I love canned tomatoes and plan to try the combination with milk for a creamy soup. Thanks.	67