8 Foods to Keep on Your Grocery List

What should always be in your cart at the supermarket.

Jennifer McDaniel, MS, RD, LD

Has the doom and gloom on the news affected your purchasing habits? This Nutrition Connection Newsletter covers 8 foods that pack a big nutritional punch with little damage to your wallet. Putting our health on the back burner to save money now, could end up costing us more money spent on our health down the road. Sometimes we just need a reminder, of how common, affordable foods can be incorporated into meals.

Adding new spices or pairing foods with different ingredients can turn ordinary, healthy foods into inviting meals that cost much less than eating out or purchasing pre-packaged meals.

1. Brown Rice

Serving Size: ¼ cup dry rice Cost: 10 cents (A 2 pound bag on sale costs about $1.99 and contains 20 servings.

Nutrition for ¼ cup rice: 170 calories, 2 grams of fiber, 4 grams of protein

Ideas for Serving: Healthy Fried Rice – Stir-fry a mixture of vegetables (peas, carrots, onion & mushroom), mix in cooked brown rice, add 1 egg and mix together until egg is cooked.

2. Oats (Old Fashioned or Quick)

Serving Size: ½ cup dry Cost: 19 cents (A 18-ounce container of oats costs around $2.29 on sale and contains 13 servings.

Nutrition for ½ cup oats: 140 calories, 4 grams of fiber, and 5 grams of protein

Ideas for Serving: Breakfast Oats: Add 1 tsp of cinnamon, 2 Tbsp of raisins, ¼ tsp vanilla, and 1-2 Tbsp low-fat milk, Creamy and Delish!

3. Frozen Vegetables

Serving Size: 1 cup Cost: ~25 cents depending on the vegetable & brand

Nutrition for 1 cup of vegetables: On average 1 cup contains about 80 calories, 6 grams of fiber, and 4 grams of protein.

Ideas for Serving: Vegetables Ole: Sauté vegetables like zucchini or squash with vegetable or chicken broth, add 1 Tbsp of cumin powder, salt/pepper and a dash of fat-free half and half for a flavorful side dish. Top with fresh cilantro for great color and additional flavor.

4. Baked Potato

Serving Size: 1 medium or large potato Cost: ~23 cents per potato, when you buy a 5 pound bag for ~2.39 with 11-13 potatoes

Nutrition for a medium potato: 170 calories, 3 grams of fiber, 5 grams of protein

Ideas for Serving: Top with the vegetables mentioned above or frozen broccoli that comes with low-fat cheese sauce (Green Giant). Add lean protein like turkey or chicken breast and you have just prepared an easy meal with 4 food groups! Salsa is another fat-free, vegetable-filled topping for baked potatoes.

5. Canned Refried Beans

Serving Size: ½ cup (1 can contains 3.5 servings) Cost: ~36 cents per 15 oz can for $1.25 on sale

Nutrition per ½ cup: 100-120 calories (fat-free or vegetarian), 7 grams of fiber, 7 grams of fiber.

Ideas for Serving: Mix 1 small 4 oz can of green peppers, cumin, garlic salt, and pepper to canned beans. Sandwich beans and low-fat cheese between two corn tortillas and microwave. Top with salsa, and enjoy your quick Mexican meal.

6. Canned Light Tuna in Water

Serving Size: A 6 oz can contains about 2 servings Cost: ~62 cents per serving with a 6 oz can priced at $1.25

Nutrition per Serving: About 500 mg of omega-3 fatty acids (0.5grams), 70 calories, and 13 grams of protein.

Ideas for Serving: Instead of the traditional tuna fish salad, substitute half of the mayonnaise for fat-free plain yogurt (increases calcium) and add either fresh grapes, or dried cranberries, and chopped celery and nuts (increase fruit intake and fiber).

7. Canned or Jarred Marinara Sauce

Serving Size: ½ cup Cost: About 30 cents, you can find a 28 ounce can of Tuscano Marinara sauce at Trader Joe's for $1.79.

Nutrition per Serving: ½ a cup of TJ's Marinara is 80 calories, 3 grams of fiber, and 20% DV for vitamin C, and 10% DV for vitamin A.

Ideas for Serving: Top English muffins with marinara sauce, vegetables and mozzarella cheese for easy mini pizzas.

8. Frozen Edamame (Soybeans)

Serving Size: ½ cup shelled edamame Cost: 56 cents, you can buy a 16 oz bag of edamame in pods for $1.69 at Trader Joes' and similar grocers.

Nutrition per Serving: 120 calories, 10 grams of protein, 5 grams of fiber.

Ideas for Serving: Warm in the microwave and enjoy by themselves for the perfect well-rounded snack!

9. Quick Edamame and Orange Rice

Serve this with steamed broccoli and a simple slaw dressed in a bottled Asian-flavored dressing.

Yield

4 servings (serving size: 1 3/4 cups)

Ingredients

3 cups uncooked quick-cooking brown rice

1 tablespoon canola oil

1 1/2 cups thin diagonally sliced celery

1 cup sliced green onions

1 cup (2 x 1/2-inch) julienne-cut red bell pepper

1 cup frozen shelled edamame (green soybeans), thawed

1/2 cup dry-roasted cashews

1/4 cup low-sodium teriyaki sauce

1 teaspoon dark sesame oil

1/8 teaspoon freshly ground black pepper

2 small oranges, peeled and sectioned

Preparation

Cook rice according to package directions, omitting salt and fat. Set aside, and keep warm.

Heat canola oil in a large nonstick skillet over medium-high heat. Add celery, onions, and bell pepper; sauté 1 minute. Stir in cooked rice, edamame, and remaining ingredients. Serve immediately.

Nutritional Information

Calories: 476 (29% from fat), Fat: 15.6g (sat 2.2g, mono 7.6g, poly 2.2g), Protein: 14.7g

Carbohydrate: 75.9g, Fiber: 10.4g, Cholesterol: 0.0mg, Iron: 3.7mg, Sodium: 556mg, Calcium: 119mg

If you follow these guidelines your everyday foods will be much improved! 

Posted via email from WellCare