10 cheap and healthy foods to stock up on when money is tight

supermarket staples cost more, many Americans worry about feeding their families. Many of us are feeling the pinch as grocery prices hit a 40-year high due to labour and energy costs.

All three dietitians say beans are an excellent, low-cost pantry staple. They're filling and full of protein and minerals like iron and zinc. Before eating canned beans, rinse them well.

1. Beans

Whole grains like quinoa, brown rice, wheat berries, and farro are inexpensive pantry staples and easy to prepare.

2. Grains

All three experts agree that oats are a cheap source of protein, minerals, and fibre. English eats oatmeal or oat flour for waffles and pancakes every morning. I pair oat dishes with vitamin C-rich foods like strawberries to maximise iron absorption.


Frozen fruits and vegetables save money without sacrificing essential nutrients because they're frozen at peak ripeness.

4. Frozen fruits and vegetables

Eggs are a perfect protein because they contain essential amino acids and brain-healthy choline. The yolk contains vitamins A and D, omega-3 fatty acids, and lutein, which promotes healthy eyes and skin.


Amidor loves potatoes. One medium potato with the skin on provides 30% of the daily recommended amount of vitamin C, carbs, fibre, vitamin B6 and potassium.

6. Potatoes

Canned tomatoes are a cheap, nutritious addition to your grocery list. Amidor says they're full of vitamin C, fibre, and the antioxidant lycopene, which can lower heart disease, prostate cancer, and macular degeneration risk.

7. Tomatoes

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