Food prices are climbing, and some might be looking to fast foods and packaged foods for their cheap bites. But low cost doesn’t have to mean low quality. In fact, some of the most inexpensive things you can buy are the best things for you. At the grocery store, getting the most nutrition for the least amount of money means hanging out on the peripheries—near the fruits and veggies, the meat and dairy, and the bulk grains—while avoiding the expensive packaged interior. By doing so, not only will your kitchen be stocked with excellent foods, your wallet won’t be empty.
1.
Oats
High in fiber and complex carbohydrates, oats have also been shown to lower
cholesterol. And they sure are cheap—a dollar will buy you more than a week’s
worth of hearty breakfasts.
2.
Eggs
You can get about a half dozen of eggs for a dollar, making them one of the
cheapest and most versatile sources of protein. They are also a good source of
the antioxidants lutein and zeaxanthin, which may ward off age-related eye
problems.
3.
Kale
This dark, leafy green is loaded with vitamin C, carotenoids, and calcium. Like
most greens, it is usually a dollar a bunch.
4.
Potatoes
because we often see potatoes at their unhealthiest—as fries or chips—we don’t
think of them as nutritious, but they definitely are. Eaten with the skin on,
potatoes contain almost half a day’s worth of Vitamin C, and are a good source
of potassium. If you opt for sweet potatoes or yams, you’ll also get a good
wallop of beta carotene. Plus, they’re dirt cheap and have almost endless
culinary possibilities.
5.
Apples
I’m fond of apples because they’re inexpensive, easy to find, come in
portion-controlled packaging, and taste good. They are a good source of
pectin—a fiber that may help reduce cholesterol—and they have the antioxidant
Vitamin C, which keeps your blood vessels healthy.
6.
Nuts
though nuts have a high fat content, they’re packed with the good-for-you
fats—unsaturated and monounsaturated. They’re also good sources of essential fatty
acids, Vitamin E, and protein. And because they’re so nutrient-dense, you only
need to eat a little to get the nutritional benefits. Although some nuts, like
pecans and macadamias, can be costly, peanuts, walnuts, and almonds, especially
when bought in the shell, are low in cost.
7.
Bananas
At a local Trader Joe’s, I found bananas for about 19¢ apiece; a dollar gets
you a banana a day for the workweek. High in potassium and fiber (9 grams for
one), bananas are a no-brainer when it comes to eating your five a day quotient
of fruits and veggies.
8.
Garbanzo Beans
With beans, you’re getting your money’s worth and then some. Not only are they
a great source of protein and fiber, but ’bonzos are also high in fiber, iron,
folate, and manganese, and may help reduce cholesterol levels. And if you don’t
like one type, try another—black,
9.
Broccoli
Broccoli contains tons of nice nutrients—calcium, vitamins A and C, potassium,
folate, and fiber. As if that isn’t enough, broccoli is also packed with
phytonutrients, compounds that may help prevent heart disease, diabetes, and
certain cancers. Plus, it’s low in calories and cost.
They mark down the organic bananas because they have brown spots on them 
Also, don't forget that Wednesdays are "senior citizen" days at Kroger. 5% off if you ask. You can be 15 years old, they don't care. Just tell them to "hit the button" and let's keep this line moving. The older cashiers don't give a squat, some of the younger ones might because they have never thought of it.
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