Tuesday, July 10, 2012

Healthy Foods Under $1 Per Serving

Eating healthy on a budget can seem difficult; but it can be done! Being creative can help you stick to your budget and incorporate nutritious foods into your diet. Try to incorporate some of these healthy foods under $1 into your weekly menu planning.

Apples (raw with skin)
Great for: Snacks, green salads, main dish salads and fruit salads
What's a serving? 1 large apple
Nutrition Info per serving: About 116 calories, 5.4g fiber, 17% Daily Value for vitamin C, 7% Daily Value for potassium

Bananas
Great for: Snacks and fruit salads, yogurt parfaits and smoothies
What's a serving? 1 banana (large)
Nutrition Info per serving: 121 calories, 3.5g fiber, 14% Daily Value for potassium (487 mg), 20%
Daily Value for vitamin C

Baby Carrots (raw)
Great for: Snacks, casseroles, stews, veggie platters and side dishes
What's a serving? 8-10 baby carrots (3 oz)
Nutrition Info per serving: About 30 calories, 2.5g fiber, 234% Daily Value for vitamin A

Canned Beans (kidney, pinto or navy)
Great for: Green salads, casseroles, stews and chili. Types of beans range from 50% less sodium kidney beans and black beans to white beans and garbanzo beans.
What's a serving? Each can contains about 3.5 (1/2-cup) servings.
Nutrition Info per serving (for canned kidney beans): About 105 calories, 7g protein, 7g fiber, 8% Daily Value for iron, 9% Daily Value for potassium

Canned Tomatoes (packed in tomato juice)
Great for: Italian and Mexican recipes, chili, stew and casseroles. Flavor options range from no-salt-added sliced stewed tomatoes to diced tomatoes with garlic and olive oil.
What's a serving? One can contains about 3.5 (1/2-cup) servings.
Nutrition Info per serving: About 20 calories, 1g fiber, 6% Daily Value for potassium, 19% Daily Value of vitamin C

Oranges (fruit 2-7/8” diameter)
Great for: Snacks, green salads and fruit salads
What's a serving? 1 large or extra large orange
Nutrition Info per serving: About 70 calories, 3g fiber, 138% Daily Value for vitamin C, 7% Daily Value for potassium

Pears (raw)
Great for: Snacks, as an appetizer with cheese, green salads and fruit salads
What's a serving? 1 large pear
Nutrition Info per serving: About 133 calories, 7g fiber, 16% Daily Value for vitamin C, 8% Daily Value for potassium

Lentils (cooked)
Great for: Soups and stews, cold bean salads and casseroles
What's a serving? ½ cup cooked
Nutrition Info per serving: 115 calories, 9g protein, 8g fiber, 18% Daily Value for iron, 10% Daily Value for potassium

Pearled Barley (cooked)
Great for: Soups and stews, cold salads and casseroles
What's a serving? ½ cup (cooked)
Nutrition Info per serving: 97 calories, 3g fiber, 6% Daily Value for iron

Yogurt (plain, low fat or fat-free)
Great for: Smoothies, yogurt parfait, dips and dressings
What's a serving? A 6-ounce container is usually a serving.
Nutrition Info per serving: (for 6 ounces of fat-free plain yogurt): 95 calories, 10g protein, 34% Daily
Value for calcium, 12% Daily Value for potassium

Eggs
Great for: omelets, hardboiled, salads
What’s a serving? 1 medium egg
Nutrition Info per serving: 63 calories, 4g fat, 164mg cholesterol, 6g protein

Broccoli
Great for: steamed as a side dish, tossed in salads, mixed in brown rice or whole wheat pasta dishes
What’s a serving? 1 cup raw, ½ cup cooked
Nutrition Info per serving (1 cup chopped raw broccoli): 31 calories, 0g fat, 0mg cholesterol, 11% Daily Value for vitamin A, 135% Daily Value for vitamin C

Sweet Potato (cooked, baked in skin)
Great for: baked, mashed, steamed
What’s a serving? 1 medium potato (2” diameter, 5” long, raw)
Nutrition Info per serving: 103 calories, 0g fat, 0mg cholesterol, 4g fiber, 438% Daily Value for vitamin A,  37% Daily Value for vitamin C

Brown Rice (cooked)
Great for: stir fry, steamed with veggies
What’s a serving? ½ cup cooked
Nutrition Info per serving: 108 calories, 0mg cholesterol, 2g fiber

Green Peas (frozen, cooked)
Great for: mixed into brown rice or whole wheat pasta dishes
What’s a serving? ½ cup cooked
Nutrition Info per serving (cooked): 62 calories, 0mg cholesterol, 4g fiber, 4g protein, 13% Daily Value for vitamin C, 34% Daily Value for vitamin A, 7% Daily Value for iron

Fat-Free Milk
Great for: cold beverage
What’s a serving? 1 cup
Nutrition Info per serving: 83 calories, 8g protein, 30% Daily Value for calcium, 11% Daily Value for potassium

Regular Oatmeal
Great for: hot oatmeal, breakfast, baking
What’s a serving? ½ cup cooked
Nutrition Info per serving: 83 calories, 0mg cholesterol, 2g fiber 

Spinach (raw)
Great for: tossed salads, steamed as a side dish
What’s a serving? 1 cup raw or ½ cup cooked
Nutrition Info per serving (1 cup raw): 7 calories, 0mg cholesterol, 1g fiber, 56% Daily Value of vitamin A, 14% Daily Value for vitamin C, 5% Daily Value of iron, 5% Daily Value for potassium

Frozen Mixed Vegetables
Great for: quick side dish, add to soups/stews
What’s a serving? ½ cup cooked
Nutrition Info per serving: 59 calories; 4g fiber, 78% Daily Value for vitamin A, 5% Daily Value for vitamin C, 4% Daily Value for potassium

Frozen Corn on the Cob
Great for: quick side dish, kid friendly
What’s a serving? 1 ear
Nutrition Info per serving (for a cooked cob that yields about 2 oz cooked corn): 59 calories, 2g fiber,
5% Daily Value for potassium

Source: U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24.

Janet Bolin

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