Issue Date: February 15, 2009
10 healthful foods for cents a serving
Yes, you can eat well on a tight budget. In fact, these nutritionist-recommended foods cost just cents per serving. Unless noted, a serving is 1/2 cup or one medium fruit.
Canned pumpkin is loaded with vitamins A and C as well as fiber. It also has anti-inflammatory properties.
Beets are high in folate, potassium, fiber and vitamins A and C. Eat canned beets on salad or in a delicious borscht.
Spinach is a nutrition powerhouse. Eat it on salads and sandwiches, in eggs and soups, or as a side dish. Uncooked, a serving is 1 cup.
Kiwi has vitamins E and K, and it's packed with C.
Sweet potatoes are high invitamins A and C, and they're a good source of fiber. Avoid boiling; it leaches out vitamins. Try baking or microwaving. Be sure to eat the skin.
Frozen berries are full ofantioxidants. Top yogurt or cereal with them, or use in smoothies or salads.
Canned tuna or salmon is packed with protein, inexpensive and has good omega-3 fat. A serving is 3 ounces.
Oranges are very high in vitamin C and potassium. Eat the pith, too, because it holds a lot of vitamins.
Yogurt is calcium packed. Sometimes it's fortified with vitamins A and D and has probiotics to improve gut health. Eat plain or top with fruit.
Beans and other legumes are high in fiber and a great source of protein.
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