Who says it costs too much
to eat healthy when you have a family of hungry growing children and teens, or
you’re living on a college student budget? GOOD NEWS! There are tasty,
cheap, healthy food choices that can fuel your body and mind for a great new
school year. Many of these foods cost less than $3.00 per package and make 5-15
servings. Prices may vary based on location and the season. This is a list of staples to keep in your kitchen the entire school year.
1.
Old Fashion Oatmeal
§ Uses = hot cereal, Muesli cold cereal (oats, raisins,
sunflower seeds or nuts and honey), add to muffin mix, sprinkle on yogurt,
toast for granola
§ Serving Size = ½ cup dry oats
§ Price = 42oz
$2.99
2.
Frozen or Fresh
Vegetables
§ Uses =side dish to fill half plate, in soups, stews,
pasta, stir fry & casseroles
§ Serving Size = 1 cup
§ Price = 14oz frozen broccoli $1.79 or med head of cabbage
$1.18
3.
Brown Rice
§ Uses = hot cereal, fried rice, with lentils, in soup,
stews, casseroles & burritos
§ Serving Size = ¼ cup
§ Price = 32oz bag $1.29
4.
100% Whole Wheat
Bread
§ Uses = toast, French toast, sandwiches, bread pudding
§ Serving Size = 2 slices
§ Price = $1.39
5.
Canned Beans or Dried
Lentils
§ Uses = Burritos, side dish, in soups, chili, with rice,
salad, makes dip
§ Serving Size = ½ cup
§ Price = 29oz
can black beans $1.66 & 10oz dry lentils $1.59
6.
Canned Wild Caught
Salmon
§ Uses = with crackers, sandwiches, pasta, salad, pasta,
casseroles, patties, wraps
§ Serving Size = 3 oz
§ Price = 15oz can $2.19
7.
Marinara Sauce
§ Uses = spaghetti, tortilla/English muffin pizza, lasagna, chili
§ Serving Size = ½ cup
§ Price = 32oz jar $2.89
8.
Whole Wheat Tortilla
(medium)
§ Uses = soft tacos, burritos, pizza, quesadillas, wraps,
crepes
§ Serving Size = 1 tortilla
§ Price = 8 for
$2.69
9.
Plain Fat Free Yogurt
§ Uses = with cereal, fruit and granola parfaits, smoothies
and anything you’d use sour cream for
§ Serving Size = 1 cup or 6 – 8 oz
§ Price = 32oz container $2.89
10. Whole
wheat pasta
§ Uses = pasta dishes, macaroni & cheese, and pasta
salads
§ Serving Size = 1 cup
§ Price = 12-16 oz box or bag $1.39
11.
Olive Oil
§ Uses = sauté, stir fry, salad dressing, baking, grilling
§ Serving Size = 1 tbs
§ Price = Cooking Spray $2.99 or 17oz $4.89 (I know it’s over
$3, but it will last over 3 months even for a family of five (5) using it with
healthy cooking daily. It stays freshest when refrigerated.)
