The Center for Weight Management

Learn to love the legume family. This family includes garbanzo, pinto, navy, black, Lima, soy, and great northern beans; split peas; lentils and more. These foods are high in iron and fiber, and contain little to no fat or sodium. They are very filling and can be used as the meat of a meal. Beans are very versatile and there are many ways to prepare them depending on an individual’s particular taste.
Peanut butter is inexpensive per serving and high in protein. While it does contain fat, it is okay because it is monounsaturated fat- the good kind. For an inexpensive and healthful lunch spread peanut butter on whole wheat bread from a day old bakery.
Fresh vegetables can sometimes be expensive, and with them comes the worry of spoiling. To avoid this problem, choose vegetables with extended shelf lives like carrots, onions, cabbage, and potatoes. Potatoes are a great source of potassium. The most healthful way to prepare them is by baking or broiling.
Buy fruit in bags. Hand selected produce costs more. Any bruises or bad spots fruit may have can always be cut away.
Meat is one of the most expensive grocery purchases. There are a few things to keep in mind when choosing meats. Those on a tight grocery budget should ignore the lower prices of meats like bologna and hot dogs. They are high in fat and full of nitrates. Instead, splurge on the turkey breast or lean ham lunchmeat, and ground round or ground sirloin beef.
It is important to keep in mind that meat does not have to take up half of the plate at dinner. While more money may be spent on good meats, they can be made to last longer by stretching them through meals, instead of using them as a centerpiece. For example, stretch smaller quantities of higher quality meat over several meals by using it in casseroles or adding it to a stir-fry.
It may also be more economical to make lunchmeat at home. Buy a turkey breast, cook it, and thinly slice it. While this may take more time, it saves money. Typically, when prices are high consumers are paying for the convenience of an item, not higher quality.
There are many stereotypes surrounding liver, but the truth is it is high protein, iron, and its quite inexpensive.
Buy cheese in the block form. The pre-shredded and sliced cheeses are slightly more expensive. This is another case when consumers are paying higher prices for the convenience of an item. Avoid the pre-made cheese sauces. In many cases they consist of watered-down cheese, salt, and flour.
Soda and over flavored beverages are expensive and they do not really offer any nutritional value. There are several cheaper and more health conscience options. Drink 6-8 8oz glasses of water per day. If water is too boring try jazzing it up with a slice of lemon or lime. To replace the bubble and fizz soda offers, try drinking carbonated water flavored by fruit juice. Homemade ice tea is also a better option.
When shopping try looking on the discount rack for breads and fruit, while these items will have to be used in a more timely fashion they usually offer decent savings. Finally and most importantly, take advantage of sales.

Source Jeanette Waite, M.S., R.D., C.D.E., Mercy HEART Center