1. Brown Rice: This is also known as hulled or un-milled rice. It has mild flavor and is more nutritious than white rice.
- one pound bag costs about $ 1.75 and contains 10 servings
- one serving has 170 calories, 2 grams fiber and 4 grams protein.
2. Whole-Wheat or Multi-grain Pasta: This contains 3 parts of the grain
- the bran (the grain's outer layer)
- the germ (the sprouting section of the seed)
- the endosperm (the large starchy center)
During the refining process, the heat forces the nutrient rich bran and germ out of the grain, leaving just the endosperm behind. The most nutritional benefits, including the bran and the germ's vitamin E, major vitamin B, antioxidants, appetite-squashing fiber, protein, and healthy fats.
- 13- to 16-ounce box or bag of store-brand dried pasta is sold for about $ 1.69
- One serving contains about 200 calories, 7 grams protein, and 6 grams fiber.
3. 100% Whole-Wheat Bread: This is a type of bread made using flour that is partly or entirely milled from whole or almost-whole wheat grains
- You can get a 22-ounce loaf of store-brand whole-wheat bread for about $ 1.99
- One serving (2 slices) contains about 120 calories, 6 grams protein, and 3 grams fiber
4. Non-fat Greek Yogurt
- You can get Individual servings (6- to 8-ounce containers) for about 89 cents each
- 6-ounce serving of honey vanilla contains about 150 calories, 0 grams fiber, and 14 grams protein.
5. Old-Fashioned Oats: These are traditionally oat groats that have been rolled into flat flakes under heavy rollers and then steamed and lightly toasted.
- A 42-ounce container of store brand oats costs around $ 3.99, and each container has about 30 servings, based on a serving of 1/2-cup of dry oats.
- One serving contains 150 calories, 4 grams fiber, and 5 grams protein.
6. Frozen Vegetables: These are either commercially packaged or frozen at home. Examples are spinach, broccoli, cauliflower, peas, corn, and yam, they are either packed as a separate product or as mixtures.
- Frozen vegetables come in 12-ounce to 24-ounce bags that cost anywhere from $ 1.75 to $ 2.25 and contain 6-8 cups, depending on the vegetable and the size of the bag.
- A 1-cup serving of frozen mixed vegetables (classic mix) has 82 calories, 6 grams fiber, 4 grams protein, 115% of the Daily Value for vitamin A, 8% of the Daily Value for vitamin C, and 7% of the Daily Value for potassium.
7. Russet Potato: This is a large potato with skin of dark brown and few eyes, fleshy, very white and dry, mealy, ideal for baking, mashing, and french fries.
- You can buy a 5-pound bag of Russet potatoes for about $ 3.99, and a bag contains 11-13 potatoes
- one medium-size potato contains about 68 calories, 3 grams fiber, 5 grams protein, 20% of the Daily Value for vitamin C, 10% Daily Value for iron, and 25% Daily Value for potassium.