Page 7 - Staying Well and Feeling Good

Frozen Veggies or Fruit
From broccoli to berries, frozen favorites can be stored for months and often cost less than the fresh kinds. They’re picked at peak freshness, so nutrients stay intact.
Aim for: At least 5 servings per day. (A serving = 1⁄2 cup of cooked or raw veggies.)
$1.25 to $4 per bag
Canned Fish
Did you know that an unopened can of tuna can last up to 3 years? Look for types with 200 milligrams of sodium or fewer per serving. Be sure to consult with your doctor before consuming canned tuna.
Aim for: No more than 12 ounces per week, or
3 separate 4-ounce cans.
$1.50 to $3.50 per can
Beans (any kind)
These are versatile, satisfying, and packed with protein. Look for cans of black-eyed peas (pictured), black beans, kidney beans, or chickpeas with 200 milligrams of sodium or fewer per serving.
Aim for: Up to 3 cups per week. $1to$3percan
Whole Grains
Aim for fiber-rich, whole-grain bread, oats, brown rice, and cereal with B vitamins. Don’t hesitate to reach for generic versions. They’re just as tasty and nutritious as the name brands.
Aim for: At least 6 servings daily. (1 serving = a slice of bread or a 1⁄2 cup of oatmeal or rice.)
$2 to $5 per loaf/container
Eggs
Eggs are packed with protein and can be prepared in several different ways (fried, poached, scrambled). Remove the yolks for less fat. If you know that you have high cholesterol, be sure
to talk to your doctor before consuming egg yolks.
Aim for: 7 eggs or fewer per week.
$2 to $3.50 per dozen
Yogurt and Cottage Cheese
To save money on individual servings, buy larger containers and portion it out yourself.
Be sure to look for brands
that contain 6 grams of sugar or fewer.
Aim for: 2 to 3 servings per day. (1 serving = 1 cup of yogurt or
1 1⁄2 ounces of cheese.)
50¢ to $3.50 per container
Peanut Butter
A single jar of peanut butter can last for months, and it’s packed with protein and fiber. Whether you prefer the crunchy or creamy varieties, choose peanut butter jars with fewer than 6 grams of sugar per serving.
Aim for: 2 tablespoons or fewer per day.
$2 to $3.50 per jar
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