On a Budget? Here are the Healthiest Foods to Buy.

Eating healthy doesn’t have to mean fancy ingredients or a big grocery bill. In fact, some of the most affordable foods at the store are also some of the most nutritious! Whether you're feeding a family or shopping just for you, here are some dietitian-approved staples that are good for your body and your wallet.

Pantry MVPs

Canned beans & lentils -- These are the ultimate budget-friendly protein source. Toss them into salads, soups, grain bowls, or tacos. Rinse to reduce sodium, and you're good to go. Dried beans and lentils cost even less than canned, but the prep time is a lot longer. I usually spend the extra few cents for convenience!

Brown rice, oats, and other whole grains -- Buying grains in bulk is a smart move—they’re shelf-stable, satisfying, and packed with fiber. Oats for breakfast, brown rice with stir-fry, barley in soups... the options are endless! Store in reusable containers for freshness.

Canned tomatoes -- Affordable and versatile, canned tomatoes are a base for so many meals—think chili, pasta sauce, or shakshuka! All meals are covered.

Nut and seed butters -- Peanut butter, sunflower seed butter, and others are rich in healthy fats and protein. Choose natural versions with minimal ingredients and low to no added sugars.

Canned fish -- Tuna, salmon, and sardines are nutrient-dense and budget-friendly. Add to sandwiches, salads, or grain bowls for a quick protein boost.

Popcorn kernels -- Skip the pricey snack aisle—plain popcorn kernels are a fiber-filled snack that costs pennies per serving!

Frozen Finds

Frozen fruits & veggies -- They’re just as nutritious as fresh (possibly more so because they are frozen shortly after picking) and often way cheaper—especially out of season. Perfect for smoothies, soups, stir-fries, steaming, or roasting.

Frozen edamame -- High in protein and fiber, edamame is a great snack or salad topper.

Frozen fish filets -- Buying frozen instead of fresh can save you a ton—look for wild-caught options when they go on sale!

Produce That Stretches

Carrots, cabbage, onions, and potatoes -- These hearty veggies last a long time and can be used in tons of different meals. They’re filling, flavorful, and packed with nutrients.

Bananas and apples -- Usually among the cheapest fruits per pound, they’re great for snacks, oatmeal toppers, or adding to baked goods.

Fridge Staples

Eggs -- I know the price of eggs has skyrocketed lately, but they are still one of the most affordable high-quality protein sources out there. They're great for any meal of the day, too!

Plain yogurt (buy the big tub!) -- More cost-effective than single servings and super versatile—eat it with fruit and granola, blend into smoothies, or use as a base for sauces. I like to top plain Greek yogurt with a low-sugar (or better yet, homemade) jam to replicate 'fruit on the bottom' yogurt without the high price tag.

Some Other Budget-Friendly Tips

• Buy store brands – often identical in quality for less.

• Use digital coupons or loyalty apps – especially for frozen, pantry, and dairy items.

• Plan around sales – if canned beans or frozen veggies are on sale, stock up and plan your meals around those for the week.

• Try bulk bins – especially good for spices, grains, and dried beans if your store offers them.