7 Healthy Foods that Will Help You Eat Better for Less

Canned Pink Salmon

Yes, pink salmon is a specific species of salmon (who knew?) and can help you get a boatload of muscle-making protein and heart-benefiting healthy fats for a good price. Generally, you can find large cans (14.75 oz) of pink salmon for between $4-5 making it a bargain compared to most fresh fish and other canned options like sockeye salmon and albacore tuna. Each 3-oz serving of pink salmon offers up about 20 grams of protein which is on par with more pricey chicken breast and supplies useful amounts of docosahexaenoic acid, or DHA, an omega-3 fatty acid that has been linked with a lower risk for heart disease. Not to be overlooked, pink salmon is also one of the rare reliable food sources of vitamin D and even offers up some bone-strengthening calcium if you eat the softened bones. And if you are cognizant of the environmental impact of your grocery haul, it’s good to know that U.S. wild-caught pink salmon, which is most of the canned pink salmon on store shelves, is a smart seafood choice because it is sustainably managed and responsibly harvested under U.S. regulations.

You can use this guise of salmon in sandwiches and salads and also as a replacement for ground beef when making meatloaf.  Salmon cakes are a low-cost meal option and you can add canned pink salmon to pasta for a protein boost.

Lentils

Embracing the plant-based trend? Even if you aren’t willing to give up your weekly steak, it’s still a good idea to shop for crazy cheap lentils. A bag of dry lentils should set you back less than three bucks which gives you numerous of servings of this ultra-nutritious food. Like beans, lentils provide a dynamic duo of protein and fiber (13 grams and 15 grams per 1/4 cup dry, respectively), which makes them great for giving you satiating meals. Nutrition data shows that the vast majority of American men are not consuming nearly enough fiber from foods like lentils, which can be bad news for longevity. In a recent research review of 185 studies and 58 clinical trials published in The Lancet, researchers determined that if 1,000 people transitioned from a low-fiber diet (under 15 grams per day) to a diet with higher amounts (25 to 29 grams per day), it would prevent 13 deaths and six cases of heart disease. Other nutritional highlights of inexpensive lentils include plenty of magnesium, phosphorus, iron, and folate. In other words, they are like nature’s multi-vitamin.

If you like to spend less time in the kitchen the benefit of dry lentils over dry beans is that they cook much quicker and don’t require the plan-ahead soaking. Try to cook dried beans without soaking them first and you’ll be waiting a long, long time.

Use green or brown lentils to add a nutritious boost to salads, soups, and veggie burgers. For a simple, cost-effective meal simply toss cooked lentils with chopped veggies and a dressing. You can even use them as a meat substitute in things like pasta sauce and burritos.

Whole Chicken

If chicken is one of your go-to protein staples, consider making it a habit of buying the whole bird — meat, bones, skin, and all. Generally, a whole chicken is more economical than chicken pieces that are already broken down. That’s because there is extra labor involved in breaking chicken down into smaller parts, so you’re paying for that labor and convenience. Best of all, the bounty of juicy, protein-packed meat can serve as the backbone for many different quick meals during the week such as sandwiches, pasta dishes, chili, tacos and salads. By cooking the chicken with the bone in and skin on, you will discover the meat is less dry and has more flavor.

And, no, cooking a whole chicken is not a high-flying kitchen feat. For relatively easy prep, preheat oven to 425°F. Brush the outside of the chicken with oil and season with salt and pepper. Stuff whole peeled garlic cloves, lemon slices and herbs into the cavity. Transfer chicken to a rimmed baking sheet, roasting pan or cast iron skillet. Cross legs, and tie with twine. Roast until an instant-read thermometer registers 160°F when inserted in the thickest part of the thigh (avoid touching the bone), about 15 minutes per pound of chicken. If the juices run red, return the chicken to the oven and check again in 5 minutes. Let rest for 10 minutes before carving. To save on some saturated fat calories, you may not want to eat all the crispy skin. I know, that is a big ask. To cut back even more on food costs, use the carcass to make homemade chicken stock.

Sunflower seeds

Nuts are certainly nutrient-dense and tasty, but you’ve likely noticed that most of them cost a pretty penny. The cost of snacking on pistachios can be hard to swallow. The humble seed of the sun-worshiping plant is no nutritional slouch with a significant cost advantage. Ounce for ounce, shelled sunflower kernels cost 25 to 50 percent less than almonds, and way less than pine nuts. (here’s a pro cost saving tip: pesto is also great when made with sunflower seeds instead of exorbitantly costly pine nuts.)

Sunflower seeds contain a range of important vitamins and minerals including thiamin, magnesium, copper, selenium and vitamin E. Acting as an antioxidant, vitamin E protects our cells from the damaging effects of free radicals, but, sadly, most people don’t eat nearly enough to reap its benefits.

To save some hassle you can buy shelled seeds and then snack on them straight up or toss them where you would normally nuts like cereal, salads, and yogurt. Salted seeds can be a good way to help replace electrolytes after a sweaty workout, but for the most part, your heart will prefer snacking on unsalted sunflower seeds.

Millet

While other whole grains like quinoa and farro are more celebrated, millet still largely flies under the radar. But you can stock your pantry with this nutritious whole grain for a budget-friendly price —a 28-ounce bag costs only about 8 bucks, and you get plenty of servings from that amount. Long a staple grain in Asia and Africa, millet has a great corny flavor along with a range of useful nutrients including B vitamins and magnesium. Research, published in the European Journal of Nutrition, showed that over a 16-month period higher consumption of magnesium-rich foods, including whole grains, leafy greens, legumes, and seeds, was linked to larger brain volumes and possibly better brain health among 6,000 adults. Plus, its complex carbohydrates are just the fuel your muscles need to push hard in the gym.

To prepare, simply simmer 1 cup millet in 2 cups water or vegetable broth and a couple of pinches salt until tender and water has been absorbed, about 20 minutes. Remove from heat, let stand covered for 5 minutes and then fluff with a fork. Use as a meal side, mix with chopped vegetables and some sort of protein like chicken or tofu for a healthy main-dish salad, or use it to add bulk to chili.

Cottage Cheese

Proving everything old is new again, curd-filled cottage cheese is experiencing a resurgence in popularity as people once again wake up to the fact that it is an economical way to load up on protein. Nutritionally, including the amounts of protein (about 13 grams in a half cup), cottage cheese rivals Greek yogurt at about 30% of the cost. Since the consumption of casein protein, which is abundant in cottage cheese, results in a slower trickle of amino acids into your system, science suggests that consuming a source of casein as a nighttime snack could help preserve and build muscle during several hours of sleep. A bowl of cost-effective cottage cheese also gives you bone-strengthening calcium and phosphorus, as well as selenium, a mineral associated with lower risks of suffering from depression. There are also good amounts of riboflavin, a B vitamin that helps your body metabolize the carbohydrates, proteins and fats you eat into the energy you use for all your daily activities including pumping iron. As with yogurt, you can find a lot of options out there for cottage cheese – fat-free, 1%, 2% and 4%. Lower-fat varieties save you a few calories, which may be beneficial if you’re looking to shed a little body fat.

The most popular way to eat cottage cheese is as if it were yogurt, dumped in a bowl and topped with fruit and maybe a handful of nuts, or should we say sunflower seeds. But the protein-packed curds can be used in so many different ways. Blend into smoothies, dips and pancake batter, stir into oatmeal for a shot of protein, and make it the base of a savory bowl of roasted veggies. Cottage cheese also makes a good substitute for ricotta cheese, sour cream, and even mayonnaise in recipes like lasagne, creamy dressings, and tuna or egg salad.

Rutabaga

The yellow-tinged creamy flesh of the oft-overlooked rutabaga has a toothsome slight sweetness that’s combined with a peppery edge. And pound for pound, it’s one of the least costly vegetables in the produce aisle. Microgreens? Not so much. Nutritionally, rutabaga harbors good amounts of vitamin C, hunger-fighting fiber and potassium to keep blood pressure numbers in check and improve muscle functioning. Like many other root vegetables, rutabaga has laudable storage properties lasting, when properly stored in a cool, dry place, for several weeks. So there is less worry about costly food waste.

Look for smooth, hard, and heavy feeling for their size rutabagas without any blemishes and peel them before using. Toss chunks into curries, stews, soups and roasted root vegetable medleys. You can steam rutabaga until very tender and mash for a less starchy alternative to mashed potatoes. Or use the mash to make rutabaga fritters. And be sure to Google ‘rutabaga fries.’