Healthy Foods Under $1 Per Serving
在预算范围内吃得健康似乎很难，但这是可以做到的. 有创意可以帮助你坚持你的预算，享受营养和负担得起的食物.
储备这些健康食品，并将它们纳入你的每周菜单计划中. 每份的价格都不到1美元.
Apples (raw with skin)
- Great for: 小吃，蔬菜沙拉，主菜沙拉和水果沙拉
- What's a serving? 1 large
- Nutrition info per serving: About 116 calories, 5.5克膳食纤维，17%每日所需的维生素C, 7%每日所需的钾
Bananas
- Great for: 零食和水果沙拉，酸奶糕和冰沙
- What's a serving? 1 large
- Nutrition info per serving: 121 calories, 3.5克膳食纤维，14%每日钾摄入量(487毫克)，20%每日维生素C摄入量
Baby Carrots (raw)
- Great for: 小吃，砂锅菜，炖菜，蔬菜拼盘和配菜
- What's a serving? eight to 10
- Nutrition info per serving: About 30 calories, 2.5克膳食纤维，维生素A每日摄入量的234%
Homemade or Canned Beans
- Great for: 绿色沙拉，砂锅菜，炖菜，鹰嘴豆泥和辣椒. 选择无盐或低钠食品, such as kidney beans, black beans, pinto, garbanzo beans and more.
- What's a serving? 1/2 cup
- Nutrition info per serving (for canned kidney beans): About 105 calories, 7 g protein, 7 g dietary fiber, 8% Daily Value for iron, 9% Daily Value for potassium
新鲜或罐装西红柿(用自己的果汁包装，不加盐)
- Great for: 意大利和墨西哥菜，辣椒，炖菜和砂锅菜.
- What's a serving? 1/2 cup
- Nutrition info per serving (for canned tomatoes): 大约20卡路里，1克膳食纤维，每日所需钾的6%，每日所需维生素C的19%
Oranges
- Great for: Snacks, green salads and fruit salads
- What's a serving? 1 large or extra large
- Nutrition info per serving: 大约70卡路里，3克膳食纤维，每日所需维生素C 138%，每日所需钾7%
Pears (raw with skin)
- Great for: 小吃，低脂奶酪，绿色沙拉和水果沙拉
- What's a serving? 1 large
- Nutrition info per serving: 大约133卡路里，7克膳食纤维，每日所需维生素C的16%，每日所需钾的8%
Lentils (cooked)
- Great for: 汤和炖菜，冷豆沙拉和砂锅菜
- What's a serving? 1/2 cup cooked
- Nutrition info per serving: 115 calories, 9 g protein, 8 g dietary fiber, 18% Daily Value for iron, 10% Daily Value for potassium
Pearled Barley (cooked)
- Great for: 汤和炖菜，冷沙拉和砂锅菜
- What's a serving? 1/2 cup cooked
- Nutrition info per serving: 97卡路里，3克膳食纤维，每日铁摄入量的6%
Yogurt (plain low fat or fat free)
- Great for: 冰沙、酸奶糕、蘸料和调味品
- What's a serving? 6 ounces
- Nutrition info per serving: 95卡路里，10克蛋白质，34%每日所需钙，12%每日所需钾
Eggs
- Great for: Omelets, frittatas, salads
- What’s a serving? 1 large
- Nutrition info per serving: 63卡路里，4克脂肪，164毫克胆固醇，6克蛋白质
Broccoli
- Great for: 在沙拉、糙米或全麦面食中混合
- What’s a serving? 1 cup raw or 1/2 cup cooked
- Nutrition info 每份(一杯切碎的生西兰花): 31 calories, 0 g fat, 0 mg cholesterol, 11% Daily Value for vitamin A, 135% Daily Value for vitamin C
Sweet Potato (cooked with skin)
- Great for: Side dishes (baked, mashed, steamed)
- What’s a serving? 1 medium
- Nutrition info per serving: 103 calories, 0 g fat, 0 mg cholesterol, 4 g dietary fiber, 438% Daily Value for vitamin A, 37% Daily Value for vitamin C
Brown Rice (cooked)
- Great for: Stir-fry, side dish with veggies
- What’s a serving? 1/2 cup cooked
- Nutrition info per serving: 108卡路里，0毫克胆固醇，2克膳食纤维
Green Peas (frozen, cooked)
- Great: 混合到糙米或全麦面食中
- What’s a serving? 1/2 cup cooked
- Nutrition info per serving (cooked): 62 calories, 0 mg cholesterol, 4 g dietary fiber, 4 g protein, 13% Daily Value for vitamin C, 34% Daily Value for vitamin A, 7% Daily Value for iron
Fat-Free Milk
- Great for: Cereal or oatmeal, drinking at meals
- What’s a serving? 1 cup
- Nutrition info per serving: 83卡路里，8克蛋白质，30%每日所需钙，11%每日所需钾
Regular Oatmeal (plain, not instant)
- Great for: Hot oatmeal, breakfast, baking
- What’s a serving? 1/2 cup cooked
- Nutrition info per serving: 83卡路里，0毫克胆固醇，2克膳食纤维
Spinach (raw)
- Great for: Tossed salads, steamed as a side dish
- What’s a serving? 1 cup raw or 1/2 cup cooked
- Nutrition info per serving (1 cup raw): 7 calories, 0 mg cholesterol, 1 g dietary fiber, 56% Daily Value of vitamin A, 14% Daily Value for vitamin C, 5% Daily Value of iron, 5% Daily Value for potassium
Frozen Mixed Vegetables
- Great for: Side dish, soups/stews
- What’s a serving? 1/2 cup cooked
- Nutrition info per serving: 59 calories; 4 g dietary fiber, 78% Daily Value for vitamin A, 5% Daily Value for vitamin C, 4% Daily Value for potassium
Frozen Corn on the Cob
- Great for: Side dish, cold salads
- What’s a serving? 1 medium
- Nutrition info per serving: 59卡路里，2克膳食纤维，每日钾摄入量的5%
