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But what if you’re unemployed, or watching your pennies? Which healthy foods can you stock up on to eat well when money is tight? We asked a group of registered dietitians including English, New York-based Toby Amidor and Sandra Allonen from Beth Israel Deaconess in Boston to share which inexpensive grocery items they’d recommend to get the best nutritional bang for your buck.
1. Beans
Whether you buy them canned or dried, all three dietitians say beans are an excellent, low-cost pantry staple they’re filling and loaded with protein and minerals, like iron and zinc. Canned beans are pretty salty, so be sure to rinse them thoroughly before eating, says Allonen. Dried beans are even cheaper than canned and can be bought in bulk for just a couple of dollars (Allonen recommends checking international markets for the best deals). Cook up a batch and add them to soups, stews and salads throughout the week.