They're extremely versatile and very inexpensive. In addition to being a staple ingredient in many delicious recipes, canned tomatoes pack a significant nutritional punch. They're a great source of vitamin C, as well as lycopene, which is an antioxidant that may reduce inflammation.

Consuming tomatoes has also been linked to reducing "bad" LDL cholesterol and blood pressure levels according to a Biology Basel study. Canned tomatoes can easily be added to soups, casseroles, stews and pasta dishes. Oats are a great nutrient-dense food to have on hand.

They are super affordable and offer an easy way to provide your family with an impressive amount of nutrients.

A large container of plain oats is not only cheaper but also more nutritious than packets of prepared flavored oatmeal, which are more processed and often have added sugar. Whole-grain rolled oats are rich in fiber, which helps lower cholesterol levels and helps keep you full and satisfied.

A serving of oats also contains B vitamins, iron, manganese, phosphorus, zinc and magnesium. Oats are typically eaten for breakfast, but they can be enjoyed in a variety of ways. Add them to casseroles for an extra source of fiber, or mix it up with a bowl of savory oatmeal.

Peanut butter is very cost-effective, delivering a lot of nutrition in a tiny package. A serving is 2 tablespoons, which means that one jar can last for quite a while. Plus, it's a great source of plant-based protein as well as heart-healthy fats, vitamin E and B vitamins.

When choosing your peanut butter, try to look for options without added sugars, although they tend to be more expensive.

Stir it into a bowl of oatmeal or swap out your pasta and red sauce for some tasty peanut noodles. Canned beans are budget-friendly and very nutritious. You can save even more money by choosing dried beans, but they do require more time to cook.

Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium. They're also a great source of plant-based protein. One cup of canned or cooked beans contains about 15 grams of protein, which is essential for lots of bodily functions, including building and maintaining muscle strength.

Beans can be incorporated into many types of dishes. Try them in soups, salads, tacos and burritos. Every household should definitely keep potatoes on hand. While they sometimes have a negative reputation, potatoes are packed with nutrition.

Potatoes contain a significant amount of potassium, a mineral that's very important in our bodies, helping to regulate fluid balance and muscle contractions, among other functions.

If you want an added boost of nutrients, try using sweet potatoes instead of white potatoes. Sweet potatoes are also high in potassium, but they contain a little more fiber as well as beta carotene. Both types of potatoes are versatile.

Try making homemade french fries, mashed potatoes, or serve up a baked potato bar with your favorite toppings for an easy, family-friendly dinner.

Lentils are popular in many plant-based diets. They are very affordable and provide a great source of protein, fiber, iron and manganese. They also contain antioxidants that may help to fight inflammation and reduce the onset of chronic diseases.

Lentils can be used in a variety of ways and are very easy to prepare. Simply rinse dry lentils to remove any debris, place them in a large pot and fill it halfway with water.

Let the lentils simmer until they're tender, then enjoy! Lentils can be used to make veggie burgers, soups and stews. Popcorn is often associated with binge-watching your favorite TV show or movie, but it can be enjoyed as a healthy snack at any time.

Popcorn provides fiber, magnesium and several disease-fighting antioxidants. Plain popcorn is also relatively low in calories, making it a helpful snack for those wanting to lose weight. The great thing about popcorn is that it's very versatile.

You can add toppings such as sea salt and cheese for a savory treat, or cinnamon and sugar for a delicious sweet treat. Generic cereals are often made with the same grains and other ingredients as name-brand cereals to be just as healthy.

Ramen noodles are instant noodles made from wheat flour, salt, and water and typically feature a flavoring packet. In addition to being cheap and easy to make, ramen noodles are also highly versatile. They can be used in soups, stir-fries, salads, and desserts. You can add vegetables or meat for a more hearty, well-balanced meal.

And with so many different flavor packets available, this pretty cheap food can be a great way to add variety to your diet on a budget. Flour is one of the most versatile ingredients you can buy when broke.

Add it to your cheapest groceries list to help you stretch your budget further. Four is perfect for making your own bread, pizza dough, pastries, etc. Sugar is another one of those ingredients essential for baking, but it can also be used in plenty of ways.

A bag of sugar is typically very inexpensive and has a long shelf life, making it an excellent option for those on a tight budget. A loaf of bread provides dozens of servings and can be used for everything from sandwiches and croutons to bread pudding and French toast.

Tortillas are an excellent way to stretch your grocery budget. They can be served as a main entree with many types of meat, used as a wrap for sandwiches, or even made into chips. Oats are one of the cheapest food additions to any diet.

They are also very versatile: you can enjoy oatmeal or porridge for breakfast, add them to baked goods like muffins or cookies, or even use them as a topping for savory dishes like chicken or fish.

If you want an inexpensive way to add variety to your cheap grocery list, consider picking up a few tea boxes in different flavors. From Earl Grey to chamomile, there is a tea flavor for everyone. Tea is not only a great way to relax at the end of the day, but it can also help you stay hydrated and save some money on expensive sodas and coffees.

When buying peanut butter, look for natural brands that contain only peanuts and salt as the main ingredients. Avoid brands that contain added sugar, oils, or other unhealthy additives. Your taste buds—and your wallet—will thank you. They are an affordable way to enjoy out-of-season produce that can also be used to make great sweets.

Canned tomatoes are one of the best-canned items to buy when broke. They can be used to make homemade tomato soup, chili, pasta sauce, pizza sauce, and salsa. You can even blend canned tomatoes to make sauce rather than buying jarred sauces, saving you more money at many grocery stores.

Fruits and vegetables are the best cheap foods to buy, especially in season and from your local farms. With a little bit of meal planning, you can save some money on your grocery budget without sacrificing nutrition or taste. When it comes to putting together a cheap grocery list, you want to add apples to it!

They are one of the most affordable and cheap groceries when in season. Fresh apples can be eaten as a fresh fruit snack or added to a fruit salad, while cooked apples make a delicious and budget-friendly dessert like apple crisp. When it comes to eating healthy foods on a tight budget, bananas are one of the best cheap foods to buy.

They are packed with nutrients, including potassium, vitamin C, and dietary fiber, and they have a relatively low calorie count. Oranges are one of the cheapest foods to buy for your grocery list, and you can eat them fresh, juice them, or even use them in recipes. Broccoli is one of the best picks for fresh vegetables, and I love them with pasta dishes and just as a simple side when roasted in the oven.

Spinach is an excellent cheap food that is a source of vitamins and minerals, including iron and calcium. Here are some meal ideas for incorporating spinach:. Iceberg lettuce is one of the cheapest groceries that you can buy.

Lettuce is a great way to get your daily dose of vegetables and is very versatile. You can also use it to make wraps more healthy.

Carrots are versatile root vegetables that can be used in various dishes and have a slightly sweet taste that goes with so many things. They are an excellent source of vitamin c for the kiddos too. Carrots are often used in a stir-fry with peppers, as it helps to retain their nutrients while also giving them a slightly crispy texture.

I like to cut them up small and roast them for an easy side dish. One of the most popular meal ideas for using peppers is stir fry, but you can add them to your pasta sauce or tacos or make stuffed peppers. You can get them in a pack of frozen vegetables to get a little bit of everything for a bunch of different meal ideas, or buy them fresh on their own.

Celery is also one of the most healthy cheap foods to buy — a great option for budget-minded shoppers. This crunchy, low-calorie vegetable contains nutrients like vitamin C, potassium, and fiber.

Some of our favorites include sweet potato fries, green beans, and carrots. Plus, you should grab a stir-fry mix for some variety. You can also save some money by buying frozen fruit instead of fresh fruit.

Some brands add sugar or other ingredients to their frozen fruit, so be sure to read the label before you buy. A few items will always be super cheap, no matter when you buy them. Potatoes fit the bill perfectly for an item to buy when broke and looking for cheaper foods with several meal ideas.

Granola bars contain whole grains, protein and other nutrients. They provide energy on the go and keep you satisfied between meals. Buying store brand boxes in bulk keeps costs down. Pre-made breakfast bowls offer an affordable way to get a hearty, balanced morning meal with protein, grains and fruit without the restaurant price tag.

Frozen breakfast burritos offer an inexpensive way to enjoy a hot breakfast sandwich at home. They have eggs, cheese, meat, and veggies wrapped up for convenience. Potatoes are very versatile and affordable. They can be prepared mashed, baked, fried or roasted and included in many different meals to add bulk and nutrients and to fill you up.

Canned tuna is an inexpensive source of lean protein to keep on hand. It can be used to make tuna salad, included in pasta dishes, mixed into salads or eaten straight out of the can in a pinch. They keep a long time in the freezer. Rice is a pantry staple that provides energy and fills you up.

Rice keeps for a long time and goes with sauces, beans, meats and veggies. Basic pasta sauce is inexpensive when purchased in cans or jars. Transforming pasta into a tasty meal is as easy as heating up some sauce and tossing with noodles. Add protein or veggies if you have any.

Read: 7 Must-Buy Grocery Items at Aldi in January. Black beans provide protein and fiber. Black beans can be used in tacos, burritos, salads, soups and more. Bread is an affordable basic for sandwiches or toast.

Opt for whole wheat when possible for added nutrients. Even plain bread provides carbohydrates for energy. Bananas are one of the cheapest fruits. Keeping bananas on hand prevents grabbing a more expensive snack when hungry. Heather Taylor contributed to the reporting for this article.

I'm a Shopping Expert: 9 Items I'd Never Put in My Grocery Cart. Luxury Living on a Budget: 6 Tips for the Upper Middle Class.

The availability of any particular provider cannot be guaranteed and is subject to change. Information is believed to be accurate as of the production date; however, it is subject to change.

For more information about Aetna plans, refer to our website. How to eat less sugar and not even miss it. Your summer guide to healthy eating on a budget.

Call me. Aetna handles premium payments through InstaMed, a trusted payment service. Your InstaMed log in may be different from your Caremark. com secure member site log in. Aetna handles premium payments through Payer Express, a trusted payment service. Your Payer Express log in may be different from your Aetna secure member site log in.

The information you will be accessing is provided by another organization or vendor. If you do not intend to leave our site, close this message.

You are leaving our Medicare website and going to our non-Medicare website. This site has its own log in. It may be different from your Aetna secure member site log in. View PDP Plans. Explore plans. La información a la que accederá es proporcionada por otra organización o proveedor. Si tu intención no era salir del sitio web, cierra este mensaje.

com is the secure website where Aetna Medicare SilverScript members can manage prescriptions, sign up for mail delivery, view order status, find drug pricing, and identify savings options. Our plan selection pages will be down for maintenance starting Friday, April 16, at 9 p.

and returning by 1 p. Saturday, April Request a call. Yes, I'm a member No, I'm looking for a plan. The Appointment of Representative form is on CMS.

If you do not intend to leave Aetna Medicare, close this message. You are leaving our Aetna Medicare website and going to an Aetna Medicaid website. If you do not intend to leave the Medicare site, close this message.

Fifteen minutes have passed since you took an action on this page. To protect your privacy, we will log you out in 2 minutes. By Kate Rockwood. SHARE Facebook Linkedin Pinterest. Canned beans Red, black, kidney, pinto — canned beans part of the legume family are a common pantry staple.

Roll them into a tortilla with canned chopped tomatoes and salsa for burritos. Pile pinto or black beans on top of a baked potato. Add shredded cheese, canned corn and salsa for a Southwestern-style loaded potato.

Lentils Lentils have all the benefits of beans and are super easy to use in many ways. Brown rice When shopping for rice, try to get brown instead of white, Dr.

Whole-wheat pasta Like brown rice, whole-wheat pasta is a whole grain. Pasta sauce For quick and easy weeknight dinners, top your whole-wheat pasta with a jar of pasta sauce. Canned tomatoes You could make your own pasta sauce with canned tomatoes. Canned fish Fish is an important source of omega-3 fatty acids.

Tortillas Keep small tortillas around for Taco Tuesdays. Bulk nuts and seeds These tiny, tasty foods that have been shown to help you live longer.

Disclaimers This material is for informational purposes only and is not medical advice. Related articles. Recipes to prevent heart disease. The ability to choose budget-friendly whole foods such as fruits, vegetables, and beans is a privilege and one that is not available to many people around the world.

For more about this, we have a detailed post about food insecurity and the people who are making a difference. These aromatic, sulfur-containing vegetables are rich in anti-inflammatory , anti-viral, anti-bacterial, and anti-fungal properties that help us reduce pain, boost immunity , support heart health , and detoxify our bodies.

Onions and garlic are the base of many nutritious recipes and can even be used to make tinctures and home remedies like fire cider. These are dried beans such as black beans, kidney beans, lentils, chickpeas, pinto beans, navy beans, lima beans, and more. Pulses are cheap, can easily be found in bulk, are filling, and are rich in nutrients such as protein , fibre, iron, and even antioxidants.

Also, when you purchase dried beans there are cooking methods you can employ to make them more digestible which means less tooting — yay! They can even be used in some creative ways like in smoothies or baked goods!

Like other gluten-free grains, millet is a good source of B vitamins and fibre, plus it contains a payload of antioxidants and magnesium for muscle and nerve health. Millet has a mild flavour that works well in casseroles , salads, pilafs, or baked goods, and makes a good base for recipe-free dinner bowls.

Learn how to cook the perfect pot of millet here. Sunflower seeds are a good source of Vitamin E, Vitamin B6 and magnesium, which can help boost mood , reduce acid reflux , and balance hormones. Sesame seeds contain a number of minerals that are important for bone health such as calcium, magnesium and zinc, plus they are high in energy-boosting iron.

Carrots contain a collection of beneficial nutrients such as fibre, the antioxidant Vitamin C, B vitamins for energy and supporting stress, as well as carotenoids our bodies transform to Vitamin A for immunity, vision, cell growth, and combatting inflammation.

They are sweet, delicious, and versatile — carrots work in most contexts, from energy bites to smoothies to condiments to soups. Apples are easy to find in most grocery stores at a decent price and are rich in antioxidants, fibre for good digestion and blood sugar balance , and compounds that benefit our hearts.

Apples are a wonderful kitchen staple to eat on their own, with breakfast foods like oatmeal , to make into snacks like apple chips or fruit leather, or used for baked goods or side dishes.

Apples are very cost-effective when purchased in bulk, and if you have extras, they can be cooked down into applesauce and then frozen for baking or snacks. Dark leafy greens contain a massive amount of nutrients including antioxidants, healthy fats, fibre, anti-cancer compounds, amino acids, anti-inflammatory phytochemicals, blood-building minerals, and an array of vitamins and minerals.

You can read all about dark leafy greens and how to use them here. Purchasing greens in clamshells are typically expensive, not to mention the amount of plastic waste they create.

Opt for bunches of greens in the produce section and learn how to store them properly so they last. Eggs are flush with nutrients like anti-inflammatory omega-3 fats, Vitamin D, protein, and B vitamins, particularly one called choline that supports the nervous system , improves mood, and helps produce neurotransmitters.

Eggs are easy to cook with and can be eaten on their own as a snack or as part of a larger meal, and they are very satisfying. Animal products can be expensive, especially if you are buying high-quality meats that are organic, grass-fed, and hormone-free.

However, chicken can be more cost-effective if you buy a whole chicken rather than choosing pricier cuts like chicken breast. Oats are known for their ability to help with digestion, weight loss , blood sugar control, and cardiovascular health, and they are easy to cook.

They are widely available in bulk and are one of our pantry go-tos. Cabbages are cheap and because they are typically large, you can get a lot of use out of one head. Aside from the economic benefits, cabbages have anti-inflammatory nutrients and contain glucosinolates, which are sulfur compounds that help to neutralize and eliminate carcinogens.

Sprouts are incredibly nutrient-dense, aiding digestion and better nutrient absorption. They are a rich source of antioxidants , making them great for the immune system, and inhibit cancer in the breast , prostate, and bladder. Sprouts are incredibly simple and inexpensive to make at home — you can learn how in this guide to sprouting.

Speaking of beans, peanut butter is another great way to reach your daily dose of protein, healthy fats, fiber, and vitamins. Peanut butter especially makes an affordable, convenient, and pantry-friendly food.

Peanut butter is rich in vitamins and minerals, satiating, heart-healthy, and a low-carb option for regulating blood sugar. Do: Enjoy on top of apple or banana slices, oatmeal, celery, and even carrot sticks. A form of fermented milk, plain yogurt contains way more nutritional benefits than calcium, including B vitamins and essential minerals.

High in protein, plain yogurt also contains probiotics, which promote great gut health. Do: Add to smoothies, top with in-season fruit and healthy seeds like chia. Sweeten with honey or maple syrup if it's too tart for your taste.

Avoid: Flavored varieties with the exception of vanilla and yogurt with fruit on the bottom, which contain fewer nutrients and a surprising amount of added sugar. Orange veggies and fruits make great plate-fillers because of their rich beta-carotene vitamin A nutrients.

Carrots are a budget-friendly orange food that promote eye health, lower blood pressure and bad cholesterol, fight free radicals that lead to disease, and boost your immune system. Happy crunching! Do: Consider buying your carrots whole.

Peeling and cutting them yourself is often more budget-friendly. Apples are a staple food here in the Mitten state and their local availability helps keep costs down. Do: Slice them, dice them, or just dive right in for a great big bite.

Remember to wash the skin thoroughly before enjoying this tasty, crisp fruit. One of the lowest-cost foods available, bananas make a perfect snack or side to your main meal. Bananas are known for their rich source of essential minerals like potassium and magnesium, but they're also filled with healthy fiber, prebiotics, Vitamin B6, and Vitamin C.

Do: Pair this powerhouse snack with some peanut butter for additional protein and fat and you've got a well-rounded snack that will fuel you until your next meal time. Back to Blog Munson Healthcare Blog Categories All Conditions Cancer Diabetes Heart Joint Pain Rehab Stroke. Healthy Weight Kids Men Mental Health Nutrition Recipes Resilience Safety Sleep Teens Women.

Hand Washing Kids and COVID Long Covid Masking Social Distancing Survivor Stories Variants. RELATED ARTICLES.