Find out which healthy staples Dr. Mehmet Oz, a cardiothoracic surgeon, author and host of the Dr. Oz Show, recommends.
Supermarket Staple #1: Tree Fruits (apples, pears)
Why It's a Must Have: White fleshed fruits and veggies (such as apples and pears) have been shown to help reduce heart disease even more than their colored counterparts. “Apples are also rich in quercetin, a flavonoid with strong anti-inflammatory properties,” says Erin Palinski, a registered dietitian and author of the Belly Fat Diet for Dummies. “The pectin found in the skin and the anti-aging polyphenols in apples help reduce artery and cell damage, and their fiber has also been linked with reduction of LDL-cholesterol and body weight.” In fact, one Brazilian study published in the journal Nutrition found that women who ate three apples or three pears a day lost significantly more weight than those that ate the same amount of calories, but didn’t consume the fruits.
Budget Bonus: Shop for produce on a Tuesday or Wednesday, when it is more likely to have just arrived, instead of waiting until the weekend. Most markets receive deliveries during the week, and fruits and veggies that have just made it to the store means they be more likely to stay fresher longer (and get eaten, not wasted) at home. And if you can, buy local apples at your farmer’s market in the spring, summer, and fall to cut costs and improve their nutritional value, recommends Palinski. “Local fruits and vegetables are picked and sold immediately, helping them retain their nutrient level.”
Supermarket Staple #2: Citrus Fruits (Oranges, Lemons, Limes)
Why It's a Must Have: Citrus fruits are a great source of vitamin C, says Palinski. “One German study found that vitamin C helps reduce stress levels and return blood pressure and the stress hormone cortisol to normal levels after a stressful situation – which may help prevent chronic stress and decrease body fat storage in the abdomen.” Palinski recommends eating 2-4 servings of fruit (including at least one serving of a citrus fruit) per day to reap their nutritional benefits. And, if weight loss is your goal, you may want to focus on grapefruit -- one 2004 study conducted by the Nutrition and Metabolic Research Center at Scripps Clinic, found that subjects who ate half a grapefruit before each meal lost an average of 3.6 pounds over 12 weeks (some even lost more than 10 pounds), without making any other dietary changes.
Budget Bonus: Skip fresh fruit when it’s out of season (in the US, citrus is typically in season from late fall and through winter) since fruits have to travel further during off-season, recommends Palinski. “In off-season, reach for canned citrus fruit in its own juice or flash frozen citrus.”
Supermarket Staple #3: Stone Fruits (Peaches, Plums, Apricots, Cherries, Tangerines)
Why It's a Must Have: This (mostly) sweet group of fruits is a delicious way to eat your vitamins and fiber. “Tart cherries in particular, are an anti-inflammatory powerhouse that recent studies have shown offers greater results for gout-related pain reduction than for prescription drugs,” says Dr. Rovenia Brock, a nutrition coach on the Dr. Oz Show and author of Dr. Ro’s Ten Secrets to Livin’ Healthy. “They contain an intense amount of the antioxidants; the anthocyanins responsible for their bright red pigment are also good sources of Vitamin A, making them helpers for eye health as well. They also help reduce heart disease risk, lower LDL (bad) cholesterol, blood lipids, and may reduce risk for type 2 diabetes.”
Budget Bonus: Stone fruits are summer season fruits, so it’s best to buy them fresh when they are least expensive, and most plentiful locally, during the warmer months (check out the free app Locavore for help finding local, in-season produce). Skip the pricier imports and buy frozen varieties (sans added sugars and syrups) instead when they aren’t in season.
Supermarket Staple #4: Bananas
Why It's a Must Have: Bananas are often mislabeled as a ‘fattening fruit’ but don’t believe that erroneous myth. Not only are these fat-free, 100-calorie fruits easy to eat on the go, but they are a good source of vitamins A and C, fiber and potassium – which could help slim you down. “Bananas are a fantastic source of potassium, which can help reduce blood pressure and prevent water retention,” says Palinski.
Budget Bonus: Good news – you can skip the organic versions of this fruit without worry. “Bananas are one of the least ‘dirty’ fruits,” says Palinski. “Save even more money by purchasing bananas that are still slightly green, since they will last longer.”
Supermarket Staple #5: Grapes
Why It's a Must Have: Swap out your candy bowl for a bunch of healthy, naturally sweet grapes. This water rich fruit makes a great energy-boosting snack that can also help to reduce inflammation, which may lower your heart disease risk and even reduce arthritis pain, says Palinski. “Grapes contain high levels of anthocyanins, flavonoids and resveratrol, all of which aid the heart in the task of pumping blood to the brain and other organs resulting in an energy boost.”
Budget Bonus: Save by buying grapes in season (while it depends on the variety, most grapes grown in the US arrive from California, where they are in season from late June to December), and reaching for raisins during off-season, Palinski suggests. “Raisins have all the same great benefits [of grapes] and contain no added sugars.”
Supermarket Staple #6: Melons
Why It's a Must Have: Antioxidant rich melon fruits may help promote weight loss, Palinski says. “Melons are very rich in vitamin C, which studies have shown helps to prevent stress hormones cortisol and adrenaline from peaking. Since stress hormones store more fat, especially in the abdomen, eating foods rich in vitamin C may help to shed unhealthy visceral (belly) fat.” And, if you like watermelon, eat up! It may help you reduce your body fat faster. According to one 2011 study published in the Journal of Nutrition, daily supplementation of the amino acid arginine (found in watermelon) helped laboratory mice lose 64% more body fat over three months.
Budget Bonus: Steer clear of the pre-cut containers of melons that can cost up to three times as much and stick with in season melons instead. Not sure how to tell if they’re ripe? Give them a good squeeze – a ripe melon shouldn’t feel like concrete, but shouldn’t be too squishy either. And watermelon? Give it a little knock – a ripe one should sound hollow.
Supermarket Staple #7: Greens (Romaine, Arugula, Iceberg, Cabbage, Collards, Turnip Greens, Mustard Greens, Swiss Chard)
Why It's a Must Have: Greens contain a variety of antioxidants and phytochemicals that help your body stay healthy. Swiss chard, for example, is a magnesium powerhouse that can help boost your energy level and has been shown to reduce depression, says Dr. Brock. And just one cup of raw collard greens meets half of your recommended daily dose of vitamin C. “All leafy greens are must-haves for their low-calorie, nutrient-dense contribution to any meal plan for healthy living.”
Budget Bonus: “Buy leafy greens fresh in loose bunches as the cut, packaged options cost up to $2-3 more,” says Dr. Brock. “Frozen greens are acceptable for same nutrition but avoid canned or ‘seasoned’ varieties as they are usually not only more expensive, but high in sodium.”
Supermarket Staple #8: Baby Carrots
Why It's a Must Have: These portable, prepped and easy to eat veggies are rich in carotenoids, which are great for eye and heart health, Palinski says. “And you can maximize the absorption of their nutrients by eating them with a healthy fat, such as hummus or peanut butter (both also on this grocery list).”
Budget Bonus: Something to chew on: while baby carrots may be a bit pricier than regular carrots, you may be more likely to eat them since they don’t have to be prepared before eating. And they are still cheaper (and much better for your health and waistline) than that bag of chips.
Supermarket Staple #9: Celery
Why It's a Must Have: This slimming, water-rich veggie makes a great edible serving ‘spoon’ for healthy dips and spreads, or as a crunchy addition to tuna or chicken salad. “Celery is a natural diuretic and a very low calorie vegetable, making it a great way to fill up without filing out,” Palinski says.
Budget Bonus: Palinski recommends buying organic celery, since this veggie tops the ‘dirty dozen’ list. To save money, look for store specials, stock up at a local farmers market or try joining a local co-op for deals on organic produce. And while celery is available in stores year round, if you buy local, shop for fresh celery during the summer months when it’s in peak season.
Supermarket Staple #10: Avocados
Why It's a Must Have: Don’t shy away from avocados if you are trying to lose weight! While they are high in fat, they are full of the heart healthy monounsaturated kind, and the fats and potassium in avocados help lower blood pressure, stabilize stress levels and reduce belly fat, says Palinski. “Studies have shown diets rich in monounsaturated fats may help reduce belly fat storage.”
Budget Bonus: Since this thick-skinned produce item is one of the fruits with the lowest amount of toxins, you don’t have to go organic with avocados, Palinski says. And if you aren’t going to eat them right away, purchase hard, not yet ripe avocados to make them last longer. “To keep them ripening slowly over time (you can keep them for 1-2 weeks), place them in the fruit bin of the refrigerator. And with already sliced avocado, mash it and freeze it to use in recipes or as a dip when needed.”
Supermarket Staple #11: Potatoes
Why It's a Must Have: Potatoes often get a bad rap (a recent Harvard study published in the New England Journal of Medicine placed them at the top of the list of foods that cause weight gain) but the truth is they’re not all that bad, says Dr. Oz. “Potatoes are a great source of vitamin C and are completely fat free. But you need to know how you cook your taters and watch out for the fixins! Butter, sour cream, and cheese are total belly busters.” So what about that Harvard study? The research specifically cited fried potatoes (in the form of French fries and chips) as a culprit for weight gain, says Dr. Oz. “And this is certainly true, so my advice is to stick to small serving sizes.”
Budget Bonus: Love French fried potatoes? Save money (and fat grams) by baking your own! At only about 67 cents per pound, you’ll save money and gain more nutrition by baking up your own instead of buying a bag of frozen French fries.
Supermarket Staple #12: Berries (Strawberries, Cranberries, Raspberries, Blueberries, Blackberries)
Why It's a Must Have: Berries are nutritional powerhouses! Blueberries, for example, are rich in antioxidants (anthocyanins) and phytochemicals that protect against heart disease, stroke, cancer, oxidative stress (which leads to chronic diseases), and urinary tract infections. They also have anti-inflammatory properties as well that helps to improve skin health, and stimulate the production of collagen,” says Dr. Brock. “And strawberries contain more vitamin C than oranges!”
Budget Bonus: Save money and make your berries last longer by buying frozen -- they may actually contain more antioxidants than their fresh counterparts, says Dr. Brock. “Frozen wild blueberries contain more heart, cancer, and skin-protecting antioxidant activity than at least 20 or more fruits in their class, including strawberries, cultivated blueberries, pomegranates, cranberries, and grapes.”
Supermarket Staple #13: Frozen Veggies (Peppers, Kale, Asparagus, Cauliflower, Onion, Spinach, Broccoli, Peas, Green Beans, Corn, Zucchini, Squash)
Why It's a Must Have: Think you have to spend more on fresh produce to reap the nutritional benefits? Think again! Frozen veggies may actually be even more nutritious than their fresh counterparts, says Palinski. “Frozen vegetables are picked at the peak of ripeness and flash frozen, which may allow them to maintain nutrients even more so then fresh vegetables (due to the travel time, oxidation, etc).”
Budget Bonus: Stick with store brands to save on frozen items, and Palinski recommends stocking up when items are on sale since frozen veggies can last for months in the freezer.
Supermarket Staple #14: All White Meat Ground Turkey
Why It's a Must Have: 98% fat free ground turkey serves up 26 grams of protein per four ounce serving. And, at only 130 calories and 2 grams of fat per serving, this low cholesterol meat is a much leaner alternative to regular ground beef, significantly reducing your intake of calories and artery clogging saturated fat, Palinski says.
Budget Bonus: Love turkey burgers? Instead of purchasing pre-made patties, save money by buying ground turkey and making your own, or even better, grind your own white meat turkey, recommends Palinski.
Supermarket Staple #15: Bison/Buffalo Burger (Sirloin Burger)
Why It's a Must Have: Believe it or not, bison (buffalo) meat is lower in fat and calories than chicken, says Dr. Brock. “Bison is considered a highly nutrient dense red meat because of its higher proportion of protein, fat, minerals, and fatty acids to calorie ratio.” And not only is it 76% lower in fat, but it also has 35% more protein than beef and may help you reduce your cholesterol levels. “Studies show that eating 5 ounces of bison meat, 3-4 times per week may help most people to reduce artery-clogging LDL cholesterol 40-50 percent over a six-month period.”
Budget Bonus: This is one investment worth making (think of all the money you are saving elsewhere) and buy grass-fed bison burgers or bison meat since its nutritional value is higher than conventional meat, recommends Dr. Brock.
Supermarket Staple #16: Eye of the Round/Steak
Why It's a Must Have: While there is a lot of contradictory information out there about whether or not red meat is good for you, experts say it can be a part of a healthy, balanced diet – especially if you choose the right cut and watch your portions. “Beef eye roast is a lean, naturally boneless cut that doesn't taste so lean because its light fat covering traps flavor,” says Christen Cupples Cooper, a registered dietitian and owner of Cooper Nutrition Education and Communications in Pleasantville, New York. “Beef is a valuable source of heme iron (the type of iron most easily absorbed by the body) and a good source of a number of vitamins and minerals.” Cooper recommends limiting portions to the size of your palm in order to keep calories and cholesterol in check.
Budget Bonus: The good news is that this cut is typically more reasonably priced than fancier-sounding cuts such as London broil or filet mignon, Cooper says. And, if you know you are going to serve some for dinner, head to the grocery store that day to look for any daily specials that may be on sale due to a close expiration date to save even more.
Supermarket Staple #17: Lean Pork
Why It's a Must Have: This ‘other white meat’ can be a surprising source of lean protein, iron and B vitamins, says Cooper. A satisfying, non-chicken alternative to red meat, some lean cuts (such as tenderloin) actually contain less fat (122 calories, 3 grams for 3 ounces) than chicken.
Budget Bonus: “Pork is generally priced lower than equivalent cuts of chicken and meat,” Cooper says. “Just make sure what you are paying for in your cut is protein, not fat -- if not, it's not a bargain!”
Supermarket Staple #18: Lean Ground Beef
Why It's a Must Have: Having 93 percent (or higher) lean ground beef in your refrigerator gives you an easy way to add protein to any quick weeknight meal - pasta, soups, stir-fries, or burgers. And while lean ground beef contains as many calories and fat as ground turkey or chicken, it has twice the amount of zinc, iron, and vitamin B12, says Rania Batayneh, a certified nutritionist, eating strategist and owner of Essential Nutrition for You in San Francisco, California. “B vitamins support a healthy metabolism, iron boosts energy levels, and zinc has been found to boost cardiovascular health by preventing arterial damage.”
Budget Bonus: Stretch your dollar by making your lean ground beef go further in recipes by substituting half with chopped mushrooms, recommends Batayneh. “You won’t be able to taste the difference, but your body will appreciate the extra vitamins, minerals fiber, and antioxidants the mushrooms add.”
Supermarket Staple #19: Chicken (skinless thighs, and breasts, whole chicken)
Why It's a Must Have: “These leaner chicken selections are dietary gems because they are great sources of protein and easy to pair with starches, veggies and even fruit,” says Cooper. And removing the skin doesn’t have to mean removing the flavor, especially if you remove it after cooking. “Cooking a chicken or chicken parts with the skin intact and removing the skin before eating is a great way to reap some flavor from the fat, while trimming most of its calories.”
Budget Bonus: To save money, Cooper recommends buying a whole chicken instead of individually packaged breasts or thighs. “Look for whole chickens or cut-up chickens on sale; the meat freezes well and can be thawed for a same-day dinner. Just be sure to check cooking times on packages, however, because the whole bird takes longer to cook.”
Supermarket Staple #20: Fish (Salmon, Cod or Trout)
Why It's a Must Have: Fish is a lean source of protein full of healthy omega-3 fatty acids, but many consumers have concerns about the safeness of eating farm raised fish (especially salmon and tilapia). “It is true that farm raised fish are lower in omega-3s and higher in omega-6s compared to wild fish, if fed the typical fish farm diet of corn and soy,” says Dr. Oz. But that doesn’t mean you should cross it off your list, since it’s still a great source of lean protein.
Budget Bonus: “I look for wild caught fish in the store, but I understand that wild caught fish can be expensive and harder to find,” Dr. Oz says. And while wild caught fish will give you the best bang for your nutritional buck, if it’s too tough to find, find out where your fish originated. “Keep in mind when purchasing farm-raised fish, many third-party groups that track fish farm practices suggest buying from American or South American farms, as opposed to ones in Southeast Asia.”
Supermarket Staple #21: Shrimp (Frozen)
Why It's a Must Have: This low-cal, protein packed versatile ingredient can be used in soups, stir-fries, pasta dishes, salads, ethnic recipes, and on the grill, says Mary Hartley, MPH, a registered dietitian and online nutritionist at AskMaryRD.com. “Shrimp is practically pure protein (with only a trace of omega-3 rich fat), loaded with minerals and is especially high in the anti-cancer trace mineral, selenium.”
Budget Bonus: Frozen shrimp lasts a lot longer than fresh, and often goes on sale around certain holidays and events, says Hartley. “And at Costco, you can get great prices on frozen shrimp most of the time.”
Supermarket Staple #22: Fully Cooked Pre-Seasoned Beef and Chicken Slices
Why It's a Must Have: Fully-cooked, pre-seasoned beef and chicken slices are great in crusty sandwiches, wraps, fajitas, quesadillas, and on salads, says Hartley. Depending on what type of meat you choose, these protein sources are typically high in B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium, making them a great staple for quick family meals.
Budget Bonus: Perfect to keep on hand for those nights when making dinner seems like an impossibility, this convenience food may be more expensive than fresh beef or chicken, but it’s still much cheaper than taking the entire family out for dinner! And, because fully cooked pre-seasoned meats are made by major brands, Hartley recommends looking for coupons and promotions on the manufacturer's website and in the newspaper.
Supermarket Staple #23: Fresh Sliced Meats (No Nitrates or No Nitrates Added) – Turkey, Ham, Chicken, Roast Beef
Why It's a Must Have: Keeping sliced meat in the deli drawer is an excellent way to curb hunger quickly, says Batayneh. Use sliced meats to make veggie packed sandwiches, turkey roll ups or to add to salads. Why is it so important to buy fresh and nitrate free meats? “Prepackaged deli meats are higher in fat, sodium, preservatives, and excess sodium and fat which can contribute to heart disease, high blood pressure, and high cholesterol; and preservatives [found in these meats] such as benzoates, bromates, and glutamates, have been associated with long-term brain damage, headaches, diarrhea -- some are even known carcinogens.”
Budget Bonus: “Many grocery stores will slice meat at the beginning of the day, package the meat themselves, and sell them with other brand-name packaged meats,” says Batayneh. “And because of their grab-and-go convenience, their prices are often marked up significantly. To save money, get your meat sliced right in front of you – this also allows you to control the thickness of your slices.”
Supermarket Staple #24: Salmon, Tuna or Chicken (in can or pouch)
Why It's a Must Have: Perfect for use in salads, sandwiches, soups and casseroles, these lean foods from the 'protein foods group' make it easy to eat the recommended 8 ounces per week of seafood, says Hartley. “Besides protein, these foods provide B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, and magnesium. And fatty fish, like salmon and light tuna, are loaded with the omega-3 fatty acids, EPA and DHA.” Hartley recommends sticking with ‘no salt added’ versions to help reduce your sodium intake. Trying to decide between canned or pouch versions? “Canned salmon is almost always 'wild,’ which is better than farm-raised salmon and the tiny edible bones it contains add calcium to the diet,” Hartley explains. “Fish and chicken in pouches avoids bisphenol A (BPA), a hormone-disrupting chemical used to line cans that can permeate the food.”
Budget Bonus: Pouches may run a little more than canned, but if you are packing them for lunch on the go, they may be worth the extra money to avoid the hassle of needing a can-opener. Find a great deal? These foods have a long shelf life, so stock up when they go on sale, says Hartley.
Supermarket Staple #25: Canned Beans (White, Kidney, Navy, Black, Pinto, Red)
Why It's a Must Have: Full of fiber and iron, beans are an inexpensive source of protein that can sit in your cupboard for years without going bad. And, canned beans can save a meal, says Cooper. “Keeping a variety of beans on hand enables you to make a quick pot of veggie chili (add some leftover veggies, tomato sauce, salsa and spices for extra kick), or add beans to a salad for lean protein.” Worried about the unpleasant side effect (flatulence) that eating beans can cause? Cooper recommends rinsing your beans well before consuming to get rid of the liquid they are packed in, since it's the liquid that can cause gas.
Budget Bonus: No need to worry about breaking the bank here! “Canned beans are usually a bargain,” Cooper says. “For under $2 per can, you can get two or three protein portions.” Grab store bands whenever you can to save even more.
Supermarket Staple #26: Canned Tomatoes (Tomato Sauce & Paste – no salt added)
Why It's a Must Have: Prefer your tomatoes in the form of pasta or pizza sauce? Good news! “Studies suggest that processed tomato products have higher levels of lycopene, a plant antioxidant, than most fresh tomato products,” says Cooper. Canned tomato products are also a valuable source of Vitamin A, and are a delicious addition to any food. Put it on a homemade pizza or pasta, mix it into soups or chili, or add it to beans for a great meal, recommends Cooper.
Budget Bonus: Since sauces and pastes can vary widely in price, look for bargains and stock up, recommends Cooper. Since canned foods store well, you can stock your cupboard during special sales. Got a smart phone? Download the Grocery IQ App to manage your entire grocery list and get a heads up on coupons and specials.
Supermarket Staple #27: Low Sodium Salsa
Why It's a Must Have: Low sodium salsa is a low-fat, low-cal way to make eating your veggies more appetizing. Rich in lycopene and vitamin A, salsa adds the benefit of spices, says Cooper. In addition to tomatoes, many salsa recipes also contain cancer-fighting garlic and onions. “Salsa gives super flavor when used on sandwiches, in chili, soups, casseroles and even egg dishes.”
Budget Bonus: No need to spend more on fancy expensive brands, most basic store brands taste just as good, Cooper says. Find your favorite, and again, stock up when on sale. Another great app that will save you money? Check out Ziplist – we love its web recipe clipper function. Anytime you find a recipe on the web you like, you can add it to your shopping list or recipe box and receive sale or coupon notifications.
Supermarket Staple #28: Canned Artichokes
Why It's a Must Have: Like artichokes but hate the preparation involved with cooking them? Buy them canned instead to reap all their nutritional benefits (without the hassle) and easily add flavor to pasta dishes and salads, Cooper recommends. “One artichoke contains around a third of a day’s worth of dietary fiber (about 10 grams), and are a good dose of Vitamin C, which helps heal gums and skin.”
Budget Bonus: Canned artichokes typically cost much less than their fresh counterparts, and will last much, much longer than the four-day window most fresh artichokes have for eating, so you’ll be much more likely to eat them before they go bad.
Supermarket Staple #29: Canned Mushrooms
Why It's a Must Have: “Mushrooms are low in calories, are fat-free, cholesterol-free, and very low in sodium, yet they provide many important nutrients, including selenium, potassium, copper, and B vitamins,” says Hartley. And, believe it or not, they are one of the few food sources of natural vitamin D (4-5 white button mushrooms provides two thirds of the RDA). “They are also high in ergothioneine, an antioxidant that may protect the body’s cells.” Hartley recommends mixing them with peas, onions, spinach, red peppers, green beans, Brussels sprouts and/or potatoes to compliment chicken, beef, seafood, eggs, rice, pasta, or beans dishes.
Budget Bonus: Since canned mushrooms are available in a variety of versions (whole with caps and stems attached, as buttons, sliced whole, sliced stems and pieces) you can save even more by matching the style of mushroom you need by its intended use, says Hartley. For instance, if you are making a stir-fry, choose sliced mushrooms and skip the pricier varieties like whole mushrooms and buttons.
Supermarket Staple #30: Low Sodium Chicken Broth
Why It's a Must Have: Low sodium chicken broth makes a great substitute for oil when sautéing, butter in mashed potatoes and to help retain moisture when roasting meats. And going low-sodium can save you an unnecessary 800mg of sodium per cup! “One item that I’m always stocking in my pantry is chicken broth,” says Stella Metsovas, a clinical nutritionist and diet expert in Los Angeles, California. “Not only are you getting minerals from the veggies used to make the stock—it also makes perfect use when roasting meats. Adding chicken broth when baking meats allows for better moisture-retention.”
Budget Bonus: Thankfully this isn’t a big-ticket item, but you can save even more by stocking up when you have coupons, or during store specials since unopened broth can be stored for a long time in your cupboard.
Supermarket Staple #31: Natural Peanut Butter
Why It's a Must Have: Peanut butter is a great source of protein, dietary fiber and heart healthy unsaturated fat, says Cooper. But not all peanut butter is created equal. If you compare the ingredient lists, many commercial brands add hydrogenated oils, additives and even icing sugar to their peanut butter! Sticking with all natural peanut butter means you’ll get the unadulterated stuff, and all its health benefits.
Budget Bonus: Natural peanut butter is sold by some mainstream brands, and many grocery stores have peanuts and a grinder ready to crank out real, honest-to-goodness peanut butter, says Cooper. While you may pay more for ‘natural’ or work a little harder to grind your own, its worth the investment to know that you are getting everything you paid for (minus the additives).
Supermarket Staple #32: Jams (no artificial sweeteners): raspberry, blackberry, strawberry, blueberry, apricot
Why It's a Must Have: While they may appear similar, jams and jelly are not interchangeable -- jam offers a sweet taste for minimal calories, and because the fruit is left intact (as opposed to jelly), its vitamins and minerals are preserved, Batayneh explains. Look for all-fruit jams for the lowest calorie and sugar count, and read the ingredient list on products labeled ‘sugar-free’ – most contain artificial sweeteners. And there is good reason to steer clear of jam sweetened artificially: a 2008 study from Purdue University found that rats who consumed artificial sweeteners gained more weight and body fat and consumed more calories than those given glucose, says Batayneh. “Researchers believe there’s a disruption in the link between sweetness and calories, leading your body to crave more calories.”
Budget Bonus: This is again, a product that can last awhile unopened, so if you find a really great deal or have coupons, stock up on your favorite brand or flavor to save.
Supermarket Staple #33: Dill Pickles
Why It's a Must Have: Pickles make a great snack on their own, or to add flavor to salad dressings, relishes, tuna, potato, bean and seaweed salads, and in sauces for fish and meat, says Hartley. “For only 15 calories per large pickle, they provide smattering of vitamins K and C, several minerals, soluble and insoluble fibers, plus phytonutrients.” An added bonus? Pickles are a fermented food, which means they help to introduce beneficial bacteria into the gastrointestinal tract, Hartley says (studies show that this type of bacteria can help boost your immune system and may even contribute to a longer lifespan).
Budget Bonus: This is one item you can supersize on sale if you like it. “Buy them economically by the gallon because, as a fermented food, they never go bad,” explains Hartley.
Supermarket Staple #34: Canned Beets
Why It's a Must Have: “The color found in beets contain pigments (betanine) that could help with minimizing oxidative stress caused by free radicals,” says Metsovas. “Beets also contain beneficial fibers, iron and folate--all of which are important for healthy digestion.” Not a fan of beets? Make them more appetizing by pairing them with the right flavors -- they are delicious in roasted beet and feta salad recipe or with brown sugar glaze. And rest assured, although canned beets might not be as fresh, you are still getting all of their nutrients in tact, Metsovas says.
Budget Bonus: This canned pantry item can last for years, so again, shop around and stock up when the price is right.
Supermarket Staple #35: Low Sodium Sauerkraut
Why It's a Must Have: “Sauerkraut is one of my top ten power food recommendations,” says Metsovas. “Consuming foods that are naturally fermented is a huge plus for gut health. In fact, I recommend consuming sauerkraut a least a few times per week—and more—if you have issues with your gut.” And sticking with low sodium sauerkraut helps you shave off around 500 mg per serving from this otherwise waistline friendly low-calorie, low-fat food.
Budget Bonus: This low cost, jarred food is an inexpensive way to add some great nutrition to meals, and will last a long time unopened on the shelf so stock up when you get a great deal.
Supermarket Staple #36: Sardines
Why It's a Must Have: If you can stomach them, sardines are a great source of omega-3 fatty acids, says Metsovas, who recommends consuming your omega-3’s instead of taking a supplement. Sardines also contain less heavy metals toxicities than larger fish, making them safer to consume.
Budget Bonus: When you find a brand you really like, check sites like coupons.com or smartsource.com for coupons. And canned sardines will last a long time, so stock up when you save!
Supermarket Staple #37: Anchovies
Why It's a Must Have: If you like anchovies, you can add them to your favorite pasta and pizza dishes for a great source of protein for minimal calories, says Batayneh. “Anchovies add a burst of salty, rich flavor to any dish. In addition to being a stealthy source of protein in pasta and pizza dishes, they’re packed with omega-3 fatty acids that support cardiovascular health as well as calcium, potassium, and vitamin A.”
Budget Bonus: Since these little fish aren’t used as a main dish, they are very affordable, Batayneh says. “Most specialty markets sell anchovies by the pound, so you can buy as many as your recipe calls for - often for under a dollar. But even a tin won’t set you back much -- most sell for just $2.”
Supermarket Staple #38: Olives (Kalamata)
Why It's a Must Have: Kalamata olives are another one of my top 10 power foods, says Metsovas. A great source of healthy, monounsaturated fat, olives keep you feeling full longer and are loaded with phytonutrients that could help reduce dangerous inflammation and help fight off heart disease.
Budget Bonus: Stock up when this item is featured in your store’s weekly ad circular since unopened cans or jars last a long time.
Supermarket Staple #39: Eggs
Why It's a Must Have: “Contrary to the advice you may have received a couple of decades ago, today’s eggs are a healthy protein source with a good amount of good fat and vitamins A, B, and D,” explains Dr. Brock. “They are also lower in cholesterol than previously thought -- some vary from 200-300 mg [per] egg depending on size, while others may be even lower because they were produced using chickens fed special diets that include flaxseed oil.” One study published in the American Journal of Clinical Nutrition found that people who ate just one egg per day reduced their risk of macular degeneration; probably due in part to the carotenoid content of the egg found in lutein and zeaxanthin, says Dr. Brock.
Budget Bonus: When it comes to buying eggs, don’t be persuaded by color, says Dr. Brock. “Egg size may matter a little (large eggs may contain slightly more cholesterol), but color is a different story altogether—don’t pay more for brown, lavender, or other colored shells. The nutritional value is the same and the color is due to the breed of chicken and it’s feathers. Brown eggs are produced from hens with red feathers and red earlobes.” Though regular eggs are safe to consume, if you’re concerned about hormones or antibiotic use in chickens, you may want to spend a little more on organic and cage-free variety eggs.
Supermarket Staple #40: Greek Yogurt (and Drinkables)
Why It's a Must Have: Greek yogurt is an excellent source of protein, says Dr. Brock. Protein helps to level out blood sugar and helps you stay full, which can help prevent overeating. “Your best bet for revving up a sluggish metabolism is to eat some protein with each meal, and low-fat Greek yogurt should be a go-to food.” Another bonus? If you are stressed, snacking on some could help boost your mood too. It’s rich in tryptophan, an amino acid that is a precursor to the feel-good brain chemical serotonin, which the brain uses to make neurotransmitters that help you relax, explains Dr. Brock.
Budget Bonus: Skip the flavored varieties -- buy it plain and then add fresh fruit for sweetness if desired, recommends Dr. Brock. “Flavors cost more and are usually higher in sugar and calories.”
Supermarket Staple #41: Milk (2% Organic, Almond, Soy)
Why It's a Must Have: Milk is a healthy diet must have, and the good news is that Dr. Oz says you can enjoy it in whatever form of it you prefer – whether it’s from a cow, almonds or soy. Surprised to see 2% milk and not skim on this list? So were we, so we asked Dr. Oz why he recommends it over its lower fat option. “While skim milk is an easy way to cut some calories, you’re actually denying yourself many of the nutritional benefits found in dairy fat, like fat soluble vitamins,” Dr. Oz explains. “Plus, studies indicate drinking milk fats may actually help you lose weight. Dairy fat contains CLA, conjugated linoleic acid, which has been linked to a decrease in stored body fat. 2% milk is a great compromise between skim and whole milk – you’ll still be getting some of the benefits of dairy fats, but you won’t be consuming the fat in excess.”
And if you need a non-dairy alternative, but have a soy allergy, feel free to sip on some almond milk without worrying about losing out on calcium. “Almond can be a tasty alternative to cow milk if you have a dairy or soy allergy – or you simply want to try something different. Naturally, however, it does not have nearly the same amount of calcium as cow milk. For this reason, almost all of the almond milk sold in supermarkets is enriched with calcium,” says Dr. Oz.
Budget Bonus: Soy and almond milk tend to be a bit pricier than cow’s milk, so save money by visiting your favorite brand’s website and searching for promotions or coupons.
Supermarket Staple #42: Butter
Why It's a Must Have: “Butter helps bring out flavor in food, and like other fats, it digests more slowly than carbohydrates. Having some fat, but not too much, at meals can help you feel satisfied,” Cooper says. Just don’t go too crazy with it, and limit your intake to a portion or two a day since it is high in saturated fat.
Budget Bonus: Stick with basic or generic brands, since the taste is fairly consistent, recommends Cooper. If you are eating a healthy diet (with the foods on this list) there’s no need to buy more expensive brands that add in omega-3s or other ‘nutritional’ bonuses to their butter.
Supermarket Staple #43: Cheeses (Part Skim Mozzarella, Cheddar, Parmesan, Feta, Ricotta, String)
Why It's a Must Have: “Cheese, rich in nutrients like protein, vitamin A, and calcium, deserves a spot in your shopping cart,” says Batayneh. “Researchers believe calcium is the basis for all of cheese’s health benefits: a study from Finland found that girls who ate cheese, as opposed to calcium supplements, had bigger gains in bone density. Another study found that, out of 5,000 adults, those with the highest low-fat dairy intake were 54 percent less likely to develop high blood pressure.” Even though cheese can be high in fat, it may help in weight maintenance, Batayneh says. A 2005 study published in the American Journal of Clinical Nutrition found that among 827 men and women, those who consumed the most dairy were less likely to develop metabolic syndrome. “Researchers believe that calcium may boost metabolism and inhibit fat storage.”
Budget Bonus: Skip the bags of pre-shredded cheese and save money by buying a block of cheese and grate it yourself, recommends Batayneh. “In addition to saving money, you’ll also avoid any additives in bagged cheese, and the cheese will taste fresher.”
Supermarket Staple #44: Hummus
Why It's a Must Have: Hummus is a superstar in the world of dips, says Batayneh. Why? Made from protein and fiber filled chickpeas, the tahini it’s mixed with provides omega-3 fatty acids, and the combo of the two provides your body with vitamin C, thiamine, vitamin B6, folic acid, manganese, and copper. And, since hummus has a low glycemic index, when paired with whole grain crackers or crudités it helps maintain stable blood sugar levels -- which could aid in weight loss. A study published in the journal Appetite found that participants who supplemented their diet with chickpeas consumed fewer snacks and calories overall and reported greater satiety, Batayneh explains.
Budget Bonus: Make your own hummus at home, recommends Batayneh. “It’s easy (you just need a blender) and you can control the ingredients and texture. On average, an 8 ounce container (or one cup) of hummus from the store costs about $3.99; homemade, one cup of hummus costs around $0.77 to prepare.”
Supermarket Staple #45: Quinoa
Why It's a Must Have: Quinoa, often found in the rice aisle, is actually a protein food that is thought of as a grain, says Dr. Brock. Pronounced “keen-wa,” this naturally gluten-free grain is high in fiber, magnesium and iron. “Quinoa has been found to be useful in the prevention of heart disease and hypertension due to its high magnesium content (a mineral that relaxes blood vessels), explains Dr. Brock. “Its high dietary fiber content helps to stabilize blood sugar levels, a plus in weight-loss and maintenance, and for heart health and type 2 diabetes.”
Budget Bonus: While quinoa isn’t as cheap as rice, it can be less expensive than other gluten-free grain alternatives. Check out your supermarket’s website for any upcoming specials or coupons for Quinoa (we love Whole Foods.com for its coupons and helpful quinoa recipes and cooking tips).
Supermarket Staple #46: Microwavable Steel Cut Oatmeal
Why It's a Must Have: Steel cut oats, which are oat ‘groats’ (or whole, minimally processed oats) chopped into pieces by a steel mill, are nutritional superstars, Cooper says. Full of fiber, protein and iron, a breakfast of steel cut oats is a great way to start the day. “They provide 4 to 5 grams of heart-healthy dietary fiber and 5 to 7 grams of protein per serving, a considerable amount for a plant-based food. Plus, oats are also a good source of iron.”
Budget Bonus: Since steel cut oats have become more popular among more nutrition-conscious consumers, many brands have started to offer this nuttier-tasting product, says Cooper. She recommends buying in bulk or trying store brands to save.
Supermarket Staple #47: Microwavable Brown Rice
Why It's a Must Have: Brown rice is part of the whole grain family, which have been found to be useful in the prevention of chronic diseases related to lifestyle such as heart disease, hypertension, type 2 diabetes, some forms of cancer and obesity, says Dr. Brock. “The soluble fiber in brown rice (compared to it’s refined, white rice counterpart) is far superior; keeping you fuller longer, with more energy, while the bevy of vitamins and minerals (like Vitamin B12, zinc and magnesium) protect against chronic disease, calms nerves and helps the body to form serotonin (a feel-good brain chemical).”
Budget Bonus: Save money by steering clear of the individual, microwavable cups of brown rice. “They are convenient but much more expensive (sometimes up to $2 more per serving) compared to rice that requires cooking from scratch,” says Dr. Brock.
Supermarket Staple #48: Whole Grain Cereals
Why It's a Must Have: Starting your morning off with a whole grain cereal can help put you on track for a healthy day – when served with milk, a bowlful provides calcium, vitamin E, potassium and protein. And the 2010 Dietary Guidelines for Americans recommends half of our daily grain intake come from whole grains, says Constance Brown-Riggs, a registered dietitian, a national spokesperson for the Academy of Nutrition and Dietetics and author of The African American Guide to Living Well with Diabetes. “Whole grains reduce the risk of heart disease and cancer and contribute to glucose stabilization in people with diabetes.” Just be sure to look for a cereal that pairs their whole grains with a low sugar content (Brown-Riggs recommends staying at or under 10 grams of sugar per serving) in order to maximize your cereal’s health benefits.
Budget Bonus: No need to buy pricier name brand cereals -- many generic brands also offer plenty of nutritional options. To save, start searching the bagged cereals first instead of the rows of boxes (cheaper items are often placed lower on the shelves so your eye is drawn to the more expensive brands first).
Supermarket Staple #49: 100% Whole Wheat Pasta (or Jerusalem Artichoke Pasta)
Why It's a Must Have: If you are a pasta lover, consider cooking up some Artichoke Flour Pasta next time you serve it for dinner. “This tasty pasta is made from the Jerusalem artichoke (also known as the sunchoke), a member of the sunflower family that’s actually a root vegetable. Unlike traditional white-flour pasta, this product does not increase blood sugar levels and contains inulin, a carbohydrate that’s not absorbed by the body,” says Dr. Oz. Prefer whole-wheat pasta instead? Eat up! “Whole wheat pasta is like ‘having your cake and eating it too’ – you are eating pasta that you love, and getting selenium, protein and fiber,” says Brown-Riggs.
Budget Bonus: If your family loves pasta, consider buying this item in bulk, as larger packages tend to cost less per serving than smaller ones, recommends Brown-Riggs.
Supermarket Staple #50: 100% Whole Wheat or Whole Grain (breads, buns, pitas, sandwich thins, bagel thins, English muffins)
Why It's a Must Have: Swapping out your bread, buns and pitas for whole grain versions can offer numerous health benefits, says Batayneh. “Because whole grains leave nutrients, fiber and protein intact, they help lower cholesterol, reduce blood pressure, reduce the risk of type 2 diabetes, promotes digestive health, and promote weight loss. In the short-term, whole grains have a smaller effect on your blood sugar - leaving you satiated, not hungry.”
Budget Bonus: Don’t be fooled by labels like “whole grain” or “stone ground” – not all whole grain breads are created equal. Check the ingredients list to make sure the first (and only) flour ingredient reads “whole wheat flour.” And, even though you might pay more for a loaf of whole grain bread, you are getting more of a nutritional bang for your buck, says Batayneh. “Per slice, you get double the protein, three times as much fiber, more vitamins and minerals like magnesium, potassium, zinc, manganese, selenium, B vitamins, and vitamin E and K, and antioxidants.”
Supermarket Staple #51: 100% Whole Wheat Flour
Why It's a Must Have: “Depending on the recipe, you can replace half - and sometimes all - of the white flour for the whole grain variety,” says Batayneh. “Making this switch will add fiber, protein, vitamin, and minerals to your baked goods and will boost your intake of whole grain carbohydrates.”
Budget Bonus: The good news? The difference in cost between whole-wheat flour and all-purpose flour is minimal, but whole-wheat flour provides more nutrients, Batayneh says. And the difference in nutritional quality is anything but minimal: “per ¼ cup, whole wheat flour provides 3 grams of fiber and 4 grams of protein, as well as vitamins, minerals, and antioxidants.”
Supermarket Staple #52: 100% Whole Wheat Tortillas
Why It's a Must Have: “Whole wheat tortillas offer versatile snack and meal options -- use them to add fiber and whole grains to sandwich wraps, burritos, quesadillas, and stir-fries, or slather them with peanut butter and banana slices,” Batayneh says. “Depending on the brand, one whole wheat tortilla will provide around 4 grams of filling fiber. Along with protein and other fiber-containing toppings, you’ll get a boost of sustained energy to ward off future cravings or hunger.”
Budget Bonus: Don’t waste a single cent! If your tortillas have gone stale, Batayneh recommends making your own lower-sodium tortilla chips: “Cut them crosswise into eight triangles, spray with nonstick cooking spray, sprinkle with salt and seasonings (paprika, chili powder, cayenne pepper) and bake at 400 degrees F until crisp.”
Supermarket Staple #53: 100% Whole Grain Crackers
Why It's a Must Have: Whole grain crackers make a healthy, fiber-packed snack alternative to sodium-laden and refined-flour pretzels, potato chips, and tortilla chips, says Batayneh. “When paired with a dip like hummus, peanut butter or tzatziki you have a healthy and energizing snack for under 250 calories that won’t send your blood sugar soaring.”
Budget Bonus: Use every last crumb to maximize your purchase, recommends Batayneh. “Save the crumbs at the bottom of the box -- you can use them to bread chicken or fish.”
Supermarket Staple #54: Quick Cooking Polenta
Why It's a Must Have: Polenta is ground cornmeal, and can be eaten in casseroles, in place of pasta or rice, or even used as a crust for pot pies and pizzas. “Research shows that adults who eat more whole grains, particularly those higher in dietary fiber like polenta, have a lower body weight compared to adults who eat fewer whole grains,” says Brown-Riggs. And, if you or members of your family need to avoid gluten, try polenta to make delicious gluten-free pizza.
Budget Bonus: To save money, stay away from instant or precooked varieties, as they tend to be pricier than their slow cooking counterpart. Bagged or boxed product will store like pasta or rice, so stock up when there is a sale.
Supermarket Staple #55: Whole Grain Brown Puffed Rice
Why It's a Must Have: What is so great about whole grain puffed rice? “It's wheat free, fat free, with no added salt or sugar and it's an excellent source of whole grains. Rice is also easy to digest and ideal for people who are gluten intolerant,” says Brown-Riggs. If you don’t like the taste of puffed rice by itself, use it to stretch your morning cereal or in yummy lightened-up version of granola.
Budget Bonus: Though it’s not usually a high priced item, Brown-Riggs recommends buying large packages and divide into smaller portions at home to stretch your dollar with this purchase.
Supermarket Staple #56: 100% Whole Wheat Pre-Made Pizza Crust
Why It's a Must Have: “Everyone loves pizza - especially younger children – and this is an easy way to help children meet the dietary guidelines for whole grain intake,” say Brown-Riggs.
Budget Bonus: Save money by skipping delivery and frozen pizzas, you can make your own at home for less with a pre-made crust and leftover pasta sauce, topped with veggies and cheese that you grate at home, recommends Brown-Riggs.
Supermarket Staple #57: 100% Whole Grain Frozen Waffles
Why It's a Must Have: “100 percent whole wheat waffles offer a vastly different nutritional profile than the greasy, refined flour, sugar-filled frozen waffles that were offered a decade ago,” says Batayneh. “Whole wheat waffles offer fiber (around 6 grams per serving) and when combined with a protein-heavy spread make for a healthy and easy breakfast. If you have the time, cover two with Greek yogurt and berries, and if you’re in a rush, spread nut butter over the two to make a wafflewich.”
Budget Bonus: While they may be pricier, Batayneh recommends investing in organic waffles. “Although they’re more expensive, you get what you pay for -- in this case, fiber, protein, and an ingredient list you can actually pronounce. While non-organic waffles may be cheaper, you’re also paying for dyes, preservatives, and possibly genetically modified organisms.” Look for coupons for your favorite brands, and store several in the freezer at sale time.
Supermarket Staple #58: Edamame (Frozen or Dry)
Why It's a Must Have: Edamame is a Japanese vegetable (also known as the “hairy vegetable”) that is just the right mix of nutrition, says Dr. Brock. “Edamame contains protein and fiber for muscle-building, satiety, combined with antioxidants and phytochemicals to ward off disease and to help you keep a fit and trim body. Isoflavones keep heart disease at bay and may reduce prostate and breast cancers, while its protein and fiber help to stabilize blood sugar and keep excess pounds off, and vitamins help boost immunity.” Rich in vitamin C, Vitamin E, soybeans also provide minerals, such as calcium, manganese, iron, magnesium, phosphorus and copper. And the vitamin K and folate found in green soybeans also benefit heart health by increasing the production of red blood cells, explains Dr. Brock.
Budget Bonus: “Buy fresh or frozen, but make sure you buy those ready to steam – you’ll get a bigger bang for your nutritional buck,” says Dr. Brock. “You pay more at deli counters at the grocery store for a single [prepared] serving (compared to the 4 servings in an average bag of frozen beans).” Dr. Brock recommends steaming your edamame for about 4-5 minutes and then adding a sprinkle of hickory smoked sea salt for exotic flavor.
Supermarket Staple #59: Tofu, Soy Milk, Soy Crumble
Why It's a Must Have: While you may have heard conflicting information about whether or not soy based foods (like tofu, soy milk or soy ‘meats’) are good for you, Dr. Oz says that soy is OK in moderation. “Soy is a good alternative to meat and poultry, as it high in protein, low in fat, and loaded with omega-3 fatty acids. Most of the concern surrounding soy is related to highly processed soy products, as opposed to natural, minimally-processed or fermented soy, such as tofu, edamame, tempeh, and miso.” And if you are concerned about the possibility of soy as a cancer-causing agent, Dr. Oz says, “concerns about soy, such as its relation to estrogen-driven cancers and thyroid problems, are still inconclusive.” But if you are concerned about eating soy because of a family history of cancer, Dr. Oz recommends discussing it with your doctor first.
Budget Bonus: Save money buying soy by sticking with more natural, basic forms of it (tofu, edamame, tempeh, and miso) and stick with non-seasoned or flavored varieties (i.e. add your own spices to your tofu, buy plain soymilk, etc.) to save a little more.
Supermarket Staple #60: Chickpeas
Why It's a Must Have: Chickpeas (also known as garbanzo beans) are high protein, high fiber, vegetarian-friendly beans that make a great addition to soups, stews, or even served as a side dish, says Dr. Brock. “Like most beans, chickpeas are high in fiber, making them great for weight reduction since soluble fiber not only keeps you full longer, but also helps to stabilize blood sugar and lower cholesterol. This super food contains B vitamin-folate and the minerals iron, zinc, magnesium, copper necessary for energy production and the trace mineral molybdenum needed to help the body detoxify sulfites, or the preservatives used in wine, salads at grocery store and restaurant salad bars, and in processed lunch meats.”
Budget Bonus: Save money by going with canned chickpeas (just be sure to rinse them after opening to help reduce sodium). And there isn’t much difference between brands, so go generic and stock up when on sale since these canned beans store well.
Supermarket Staple #61: Lentils
Why It's a Must Have: Lentils are a low calorie legume that is a great source of fiber and protein for plenty of energy and satiety, says Dr. Brock. “The fiber in lentils keeps blood sugar levels stable, while the protein provides muscle-building energy and in the same serving you also get the benefit of good heart health due to lentils’ magnesium and the B Vitamin (folate) content—both important for a healthy heart and more.” Lentils are great in soups.
Budget Bonus: Lentils, which cost pennies per serving, are also rich ources of the mineral iron (necessary for energy and good heart health) and niacin (a B vitamin) important for healthy immune and digestive systems, says Dr. Brock, making them a great, inexpensive substitute for meat in meals.
Supermarket Staple #62: Frozen Soy Burgers
Why It's a Must Have: “Frozen soy burgers allow you to add protein to any meal with minimal planning and prep,” says Batayneh. “You can add one to eggs for an omelet, slice one over a salad for lunch, or throw one between a whole wheat bun at dinner. In addition to fiber, soy burgers also contain phytochemicals, plant compounds that have been shown to reduce cholesterol, and isoflavones, which have been shown to have beneficial effects on heart disease, certain types of cancer, bone health, and obesity prevention.” And of course, they are a great low cal burger alternative -- most soy burgers contain around 125 calories (most of which come from protein and complex carbohydrates), Batayneh says.
Budget Bonus: Batayneh recommends buying burgers with minimal sodium, sugar and additives. “You want to pay for protein, fiber, and other healthful ingredients, instead of those that don’t contribute to health.”
Supermarket Staple #63: Soy Hot Dogs
Why It's a Must Have: Lower in fat, calories and cholesterol than animal franks, soy dogs lose the hormones, antibiotics and preservatives, but keep the taste of traditional hot dogs. Plus, research shows that replacing animal protein with soy protein in the diet is an excellent way to reduce cholesterol levels, says Brown-Riggs. Dress them up in your favorite bun and condiments, and you won’t even be able to tell the difference.
Budget Bonus: Soy dogs may be pricier than standard hot dogs, but they are worth their price in nutrition. Look for coupons and store specials to stretch your savings, but take comfort in knowing that the extra investment is worth it for your family’s health.
Supermarket Staple #64: Mustard
Why It's a Must Have: Mustard makes a great low calorie, no sugar, fat-free condiment (notice ketchup didn’t make the list? Most ketchup contains a lot of added sugar). A good, Dijon-style mustard is a must-have for salad dressings, vinaigrettes and sauces, as a dip for raw vegetables or a spread for sandwiches, by adding lots of flavor without any extra sugar, says Marissa Vicario, a holistic health coach and founder Marissa's Well-being and Health.
Budget Bonus: Save some money and buy the store’s brand of mustard, just check the ingredient label, recommends Vicario. “A quality Dijon mustard will contain little more than apple cider vinegar, mustard seeds, spices and salt.”
Supermarket Staple #65: Oils – Bottled (Olive, Canola, Flaxseed)
Why It's a Must Have: “Good quality oils are necessary for providing healthy fats in the diet, but not all oils are created equal,” says Vicario. Choose organic, cold-pressed, extra-virgin oils -- olive and flaxseed oils are ideal for drizzling over raw or cooked vegetables, says Vicario.
Budget Bonus: Look for sales, but this is one item not to stock up on. “Oil tends to go rancid quickly, so fight the temptation to buy too many types at once,” recommends Vicario. “One for cooking and one for finishing a dish is plenty and store them in a cool, dark place to get the most shelf life from them.”
Supermarket Staple #66: Vegan Mayo
Why It's a Must Have: While it tastes similar to traditional mayo, vegan mayo doesn’t rely on oil and eggs for it’s consistency, making it a much lighter option for sandwiches and spreads. “One tablespoon has half the calories and artery clogging saturated fat found in regular mayo and there's no cholesterol,” says Brown-Riggs.
Budget Bonus: Unopened jars have a longer shelf life, so you can buy more than one jar of your favorite brand during sale specials.
Supermarket Staple #67: Ginger
Why It's a Must Have: “Ginger root is a natural digestive aid and its anti-inflammatory compounds offer relief from arthritic conditions and have been said to protect against some types of cancer as well as keep the overall immune system functioning at peak performance,” says Vicario. “Ginger brings Asian flavor to stir-fry, soups and sauces; and fresh ginger is a great addition to fresh juice for those with a juicer.”
Budget Bonus: With ginger, a little goes a long way, says Vicario. She recommends buying just a little bit of fresh ginger, or, make it last even longer by buying ground ginger for your pantry.
Supermarket Staple #68: Chia Seeds
Why It's a Must Have: “As versatile as they are nutritious, chia seeds are one of the most nutritious foods in the world,” Vicario says. “They are full of protein, calcium, fiber, antioxidants and are the richest plant source of omega-3 fatty acids.” Sprinkle them on cereals, salads or add them to smoothies for an instant nutritional boost.
Budget Bonus: Buy chia seeds in the bulk section of your health food store to save money, recommends Vicario. And if your store doesn’t sell them, consider searching for a great deal online. Many retailers offer free shipping and you may get an even better bargain.
Supermarket Staple #69: Black Peppercorns
Why It's a Must Have: Black peppercorns are what black pepper is ground from, and grinding it just before eating it is the best way to take advantage of it’s flavor and scent. Use a pepper mill to grind them onto your meals as for an easy way to add depth and flavor to any dish, says Vicario.
Budget Bonus: Save money by avoiding packaged peppercorns, recommends Vicario. “Buy loose peppercorns in bulk and refill your pepper mill at home.”
Supermarket Staple #70: Agave Nectar
Why It's a Must Have: Agave nectar is a sweetener derived from the same plant that makes tequila, and has made headlines recently with critics doubting its ‘health’ claims due it it’s high fructose content. We asked Dr. Oz about these concerns and he told us not to worry: “Agave has specifically been targeted as having too much fructose, similar to high fructose corn syrup. Unlike high fructose corn syrup, however, the fructose found in agave nectar is non-processed and all natural. It’s also important to know that not all agave is equal. While there are certainly highly processed varieties out there, you can still also find authentic agave, and this does have health benefits. It has a low glycemic index so it has little effect on your blood sugar levels. Also, remember, like with any sweetener, moderation is key.”
Budget Bonus: Because it is much sweeter than sugar, you only need to use a little, says Dr. Oz. That means your dollar will stretch further, which is a good thing because agave is slightly pricier than most honey. Look for sales and specials whenever possible.
Supermarket Staple #71: Baking Spices: Cinnamon, Nutmeg, Clove, Ginger
Why It's a Must Have: Spices are packed with antioxidants, says Batayneh. “Did you know, for example, that one teaspoon of cloves has more antioxidants than ⅔ cup of fresh blueberries?” While each spice has its own unique health benefits (cinnamon is known to stabilize blood sugar and ginger may help reduce cholesterol), their potent, sweet-enhancing flavors also allow you to rely less on fat and sugar in baking, says Batayneh.
Budget Bonus: Batayneh recommends buying your baking spices in bulk and store them in glass jars in a dry, dark cupboard. While the exact shelf life of spices vary, the good news is that you never have to worry about them ‘going bad,’ they just lose some of their potency, Batayneh says. Ground spices (such as baking spices) can typically last between two to three years, if stored well.
Supermarket Staple #72: Raw Sugar
Why It's a Must Have: While raw sugar is less processed than regular sugar, it still has the same amount of calories and should still be used in moderation, says Brown-Riggs. “The American Heart Association recommends no more than 25 grams added sugar (raw or not) per day for women and 37.8 grams for men.”
Budget Bonus: Try to buy your raw sugar in bulk, as it tends to be less expensive, says Brown-Riggs.
Supermarket Staple #73: Honey
Why It's a Must Have: “Unlike refined and empty calories sugars, honey boasts antioxidants, phytonutrients, probiotics, vitamins B2 and B6, and iron,” says Batayneh. “Compared with other sweeteners, honey has a low glycemic index, preventing surges and dips in blood sugar. One study, presented at the First International Symposium on Honey and Human Health, found that regular consumption of honey resulted in decreased anxiety, improved memory, reduced weight gain, and improved cholesterol.”
Budget Bonus: Stretch your dollar by extending the life of your honey. If your honey has crystallized or hardened, fill a bowl with hot water, and place the honey in the bowl, recommends Batayneh. “In a couple hours, your honey will be viscous and clear again.”
Supermarket Staple #74: Chili Pepper
Why It's a Must Have: Not only do chili peppers add flavor and spice to a dish, they also add vitamins and nutrients, says Vicario. “Capsaicin, the ingredient responsible for a chili pepper’s heat, is also effective in the treatment of inflammatory conditions like arthritis and headaches.” Studies show that capsaicin may also aid in weight loss by revving your metabolism, curbing hunger and reducing your appetite for high fat, sugar laden foods. “Red chilies are high in Vitamin C and carotene and all peppers are a good source of B vitamins like B6 and potassium, magnesium and iron. For those low in iron, eating chili peppers with foods like beans and grains can increase iron absorption from those foods.”
Budget Bonus: Buy fresh chili peppers in season during the summer when you can get the best price, recommends Vicario. Off-season, save money and make your peppers last longer by buying dried or powdered chilies.
Supermarket Staple #75: Curry
Why It's a Must Have: This antioxidant-rich spice is often found in Indian dishes, but can also be sprinkled in soups, stews, eggs, or as a spice rub for meats and fish, says Batayneh. “Curry contains the ‘super spice’ turmeric, which studies show contains outstanding health benefits: it can help prevent cancer, protect against neurodegenerative diseases like Alzheimer’s disease, act as an anti-inflammatory, and may aid in weight management.” According recent research from India’s Gujarat University, turmeric’s active ingredient curcumin can help keep blood glucose levels in check and slow down your body’s absorption of carbohydrates after large meals.
Budget Bonus: Batayneh recommends buying powdered curry to guarantee a fresh taste and the most antioxidants. Save money by buying in bulk, and store your powdered curry in an airtight container in a dark cupboard to help it maintain its potency (most ground spices can last up to 3 years).
Supermarket Staple #76: Hot Sauce
Why It's a Must Have: If you are a fan of hot sauce feel free to use it on your favorite foods with abandon! Hot sauce is a zero calorie condiment that is another great source of metabolism-boosting capsaicin. “According to a study in the European Journal of Nutrition, capsaicin increases the hormone that makes you feel full and decreases the one that makes you hungry,” says Susan Messenger, a registered dietitian for Scott and White Healthcare in Harker Heights, Texas.
Budget Bonus: If you have a preferred brand, check their website for coupons to save. Tabasco, for example, offers a 50-cent-off (any size, any flavor) coupon on their site for shoppers.
Supermarket Staple #77: Red Pepper Flakes
Why It's a Must Have: “Like the peppers in hot sauce, red pepper flakes also contain capsaicin,” says Messenger. In addition to the health benefits of capsaicin, red pepper flakes may also act as an appetite suppressant. “Some studies have shown eating half a teaspoon of red pepper flakes prior to a meal, or sprinkling on your soup, will decrease the amount of food you eat later.” And, because of the intense flavor, using red pepper flakes at mealtimes may also reduce your need to rely on other, calorie or sodium-laden seasonings like salt or sauces.
Budget Bonus: Red pepper flakes are more economical than fresh peppers, which spoil faster. If you love red peppers, stocking up on red pepper flakes can help you stretch the life of this season without skimping it’s flavor (or spicy health benefits).
Supermarket Staple #78: Balsamic Vinegar
Why It's a Must Have: This fat-free, low calorie condiment contains a large number of flavonoids, or compounds with antioxidant properties, which may help with cancer prevention, says Messenger. And while it makes a great substitute for high fat, oil-based salad dressings, it’s also great as a meat marinade or in pasta dishes.
Budget Bonus: Often cheaper than bottled dressings and marinades (a 12 ounce bottle averages around $2.69), this versatile vinegar can be used in such a wide variety of ways; you’ll definitely get your money’s worth. And you can stock up during store specials since unopened bottles won’t go bad.
Supermarket Staple #79: Sea Salt
Why It's a Must Have: While sea salt has the same nutritional content as table salt, the benefit of using sea salt is it’s bigger crystal size, which means you may be able to get away with using less of it than table salt, explains Messenger. “It also contains some of the minerals that are removed in the processing of table salt.”
Budget Bonus: The good news is that sea salt is becoming less expensive now that major salt manufacturers (like Morton) are making it in addition to their table salt varieties. Check circulars or go online for coupons to save even more on this storable spice shelf staple.
Supermarket Staple #80: Vinegar (Malt, White, Red)
Why It's a Must Have: “Vinegar has been shown to reduce blood sugar in healthy people as well as both type 1 and 2 diabetics,” says Messenger. “The acid in vinegar has been shown to delay the rate of which the stomach empties food, which causes slower breakdown of carbs and less spikes in blood sugar.” Vinegar’s acidity also appears to aid in digestion. One study published in Diabetes Care found that two tablespoons of vinegar used as a complementary food (such as a salad dressing) eaten with a high-carbohydrate meal might help reduce blood sugar levels by improving insulin sensitivity.
Budget Bonus: This household staple’s uses extend well beyond the kitchen! Stretch your investment further by using white vinegar as an all natural flea or ant repellant, or to make ‘skinnier’ buttermilk for baking. This is one product that’s well worth even more than it’s inexpensive price tag.
Supermarket Staple #81: Low Sodium Soy Sauce
Why It's a Must Have: “Low sodium soy sauce is a great, lower calorie seasoning or marinade when compared to oil-based dressings,” says Messenger. Switching to low sodium soy sauce can save (on average) about 400mg of sodium per tablespoon, providing much more flavor than it does sodium, meaning you’ll need less of it to season your food.
Budget Bonus: When searching for coupons, don’t forget to check out your favorite brand’s fan page. Many companies, like Kikkoman, offer exclusive coupons and specials to their Facebook fans on a regular basis.
Supermarket Staple #82: French Herbs (Rosemary, Thyme, Savory, Sage, Basil, Oregano)
Why It's a Must Have: “French herbs, like rosemary, marjoram, and thyme, add flavor and depth to recipes for zero calories - and because they bring out flavors, they allow you to use less salt and fat in cooking,” says Batayneh. “Herbs are also packed with antioxidants: thyme, which contains thymol, a volatile oil that increases the amount of healthy fats (including DHA) found in cell membranes, protects against age-related neurodegenerative disorders. And rosemary, when sprinkled on meats before grilling, prevents the formation of carcinogenic heterocyclic amines, and marjoram may help in the treatment of asthma by improving lung function.”
Budget Bonus: Batayneh says dried herbs can last up to three years if stored in dry, airtight containers, out of direct light. But if you know you’ll use them frequently, and love using fresh herbs, consider growing your own – many grocery stores now sell seedlings that make starting your own garden easy. “Each plant might set you back $5-$15 initially, but they last all summer and into fall,” says Batayneh. “Given that you can dry your own herbs from your plants, they also give you the option to use fresh or dried herbs. And, although studies show that dried and fresh herbs have similar antioxidant values, fresh herbs have significantly more vitamins than their dried counterparts.”
Supermarket Staple #83: Italian Seasoning (Garlic, Marjoram, Thyme, Rosemary, Savory, Sage, Basil, Oregano)
Why It's a Must Have: “The herbs in Italian seasoning are essential for flavoring Italian dishes like pasta, pizza, soups, and sauces,” says Batayneh. “Because of the intense flavor of dried herbs, this herb mix allows you to use less salt in your recipe. Each herb also brings its own health benefits: oregano is a top source of antioxidants, basil has anti-inflammatory properties, and garlic is a proven immune system booster.”
Budget Bonus: Instead of buying a whole bottle of Italian seasoning, save money by making your own blend with equal parts basil, oregano, marjoram, thyme, rosemary, and sage, recommends Batayneh.
Supermarket Staple #84: Nuts (almonds, walnuts, brazil, hazelnuts, pistachio)
Why It's a Must Have: “Nuts are high in unsaturated fats, specifically monounsaturated fats, which may help lower bad cholesterol and help prevent heart disease,” explains Messenger. “They also contain omega-3 fatty acids, which may help lower the risk for heart attack, and because nuts are full of healthy fats, protein and fiber, they help keep you feeling full longer than other snacks.” In fact, Dr. Oz says nuts are the number-one food for staying in shape!
Budget Bonus: Steer clear of flavored, roasted and salted varieties, which could cost you more and add unnecessary sodium. Nuts are cheaper in bulk, but they do spoil. If you can’t eat them right away, store them in your freezer to keep them fresher longer.
Supermarket Staple #85: Seeds (sunflower, pumpkin)
Why It's a Must Have: “Seeds, including sunflower and pumpkin seeds, are high in fiber, protein, and healthy fats, making them a triple threat for fighting hunger,” says Batayneh. “A study from the University of California at Irvine found that unsaturated fats, like those found in sunflower and pumpkin seeds, trigger the release of oleoylethanolamide, a compound that has been found to reduce appetite and stimulate weight loss. Sunflower seeds are specifically high in vitamin E, which acts as a powerful antioxidant to prevent cardiovascular disease and protect against inflammation.”
Budget Bonus: Batayneh recommends buying seeds from bins (or in the bulk section), but only buying as much as you’ll eat within a few weeks as seeds can go rancid or stale. “Staying away from packaged seeds also means you’ll be steering clear of the added salt, sugars, flavorings, and other additives that you may be paying extra for - both in money and in calories.”
Supermarket Staple #86: Dried Fruit (raisins, cranberries, apricots)
Why It's a Must Have: Dried fruits are high in fiber, which helps with digestion, may help prevent colon cancer, and helps you feel full, says Messenger. Dried fruit also makes a great snack that is easy to pack for on the go eating. Plus, snacking on dried fruit is a great way to increase your fruit intake during the times of years when fresh fruit is out of season and more expensive, Messenger says.
Budget Bonus: “If you eat a lot of dried fruit, consider buying a food dehydrator to dry your own fruit,” Messenger suggests. “Or you can also try drying them in your oven on a low temperature for a few hours.”
Supermarket Staple #87: 100% Whole Wheat Pita Chips
Why It's a Must Have: “Whole wheat pita chips have more fiber than potato chips, making them a healthier snack with the same delightful crunch,” says Messenger. And because they’re baked and not fried, they also have about 10 grams less fat per serving, and go great with hummus or salsa (also on your shopping list).
Budget Bonus: Save money by making your own pita chips, recommends Messenger. “Slice pita bread in triangles and brush on some olive oil, salt and pepper, and then bake at 400 degrees F for 5-7 minutes.”
Supermarket Staple #88: 100% Whole Wheat Pretzels
Why It's a Must Have: Are you a pretzel fan? Switching to the 100 percent whole wheat version can give you much more bang for your buck: they have double or even triple the fiber of normal pretzels, which means you can eat less and feel just as full, says Messenger.
Budget Bonus: Messenger recommends avoiding individual bags or 100 calorie snack packs, and buying a less expensive, larger family-size bag that you can divide into individual sandwich bags (according to the serving size on the bag) at home.
Supermarket Staple #89: Popcorn
Why It's a Must Have: “Popcorn is a whole grain snack, making it heart healthy,” Messenger says. “As long as you leave off butter, caramel or cheese toppings, air-popped popcorn only has 100 calories for 3 cups worth! That means you get a lot of food for a reasonable snack.”
Budget Bonus: Keep your popcorn light, healthy and inexpensive by using an air popper to pop your own popcorn kernels, recommends Messenger. Don’t have an air popper? Make your own microwave popcorn with a brown paper bag – put your kernels in the bag and fold over the top a few times and then microwave it until the popping stops. Kernels average about $2 a bag, and you can pay up to three times that for a package of microwave or pre-popped, seasoned corn.
Supermarket Staple #90: High Fiber, Granola or Protein Bars (no more than 5g of added sugar)
Why It's a Must Have: “It’s important to stash some grab-and-go snacks in your purse for those times when you’ve got a long list of errands to do and are ravenous,” says Batayneh. “A high fiber granola or a protein bar will tide you over until your next meal.” While granola, protein or fiber snack bars are a convenient snack, not all of them are ‘healthy’. It’s important to find bars that are high in fiber (3 grams or more), and low in sugar (5 grams or less). Why? “Fiber slows the rate of digestion to make us feel fuller for longer; protein is believed to affect leptin, an appetite-suppressing hormone, to curb hunger,” Batayneh says.
Budget Bonus: Once you find a bar you like, Batayneh recommends buying it by the case - many stores give a 10% case discount, and you’ll save more then by paying per bar.
Supermarket Staple #91: Sweet Potato Fries (baked)
Why It's a Must Have: If your family members are French fry fans, switching to baked sweet potato fries can offer a whole lot more nutrition and fiber for much less fat. “Sweet potatoes are loaded with nutrients like vitamin A, which is good for eye health, and vitamin C, an antioxidant,” says Messenger. “They have twice the fiber of French fries.”
Budget Bonus: Messenger recommends skipping pricier frozen fries, and make your own sweet potato fries by slicing them into sticks, tossing them in a small amount of olive oil (just enough to coat) and sprinkling with a little salt and pepper. Bake at 450 degrees F for 15-20 minutes, turning halfway through.
Supermarket Staple #92: Bite Sized Dark Chocolate (with or without almonds)
Why It's a Must Have: “Dark chocolate contains tons of flavonoids that improve blood vessel function, reduce the risk of stroke, and may even help fight off depression,” says Batayneh. “Even without these health benefits, a square of dark chocolate a day would still be healthy: it can help fight off far more dangerous and high-calorie cravings. Pick a bar with at least 70% cocoa to get the most flavonoids and antioxidants. And if you like, grab a bar with almonds: research shows that almonds, when paired with a high glycemic index meal, significantly lessens the meal’s impact on blood sugar.”
Budget Bonus: Batayneh recommends stock up on chocolate after major holidays, like Christmas and Valentine’s Day, when stores usually hold sales. Make your bars last longer by storing them in airtight bags in a cool (not cold), dry place.
Supermarket Staple #93: Slow Churned Ice Cream
Why It's a Must Have: We were surprised to see ‘slow churned’ ice cream on Dr. Oz’s list (not reduced fat or low sugar?), so we asked Dr. Oz about why he chose this type of dessert. “Slow-churned ice cream refers to process known as low-temperature extrusion, which significantly reduces the size of the fat globules and ice crystals in ice cream, resulting in a smooth, creamier product without the addition of extra calories or chemicals,” says Dr. Oz. As for why its better than reduced fat or sugar, Dr. Oz explained, “slow churned is definitely a better choice than reduced fat – reduced fat ice creams just substitute the fat with sugars and other chemicals, so often times the result can be deceptively unhealthy.” Plus, slow churned tastes better, so your taste buds may be happier with less ice cream – sounds good to us!
Budget Bonus: Look for specials and coupons, but be sure to buy the right size ice cream container for moderate indulgences – you may want to stay away from gallon sizes (that easily collect freezer burn) if it won’t be eaten within a few weeks, and you may need to stay away from pints to prevent overeating if you can’t stop with one serving.
Supermarket Staple #94: 100-calorie air popped Potato Chips
Why It's a Must Have: Let’s face it – there are going to be times when you (or your family) want to eat potato chips. When that happens, sticking with air popped, lower calorie versions are the best way to protect your health and waistline. These chips are air popped, making them much healthier than fried chips, significantly reducing fat, calories, and sodium,” Palinski says.
Budget Bonus: While single, prepackaged 100-calorie serving chips are a great way to stick with portion sizes; they will also cost you more. Save money by buying a full sized bag instead and use snack sized Ziplocs to portion out your own snack bags at home.
Supermarket Staple #95: Fruit Leather
Why It's a Must Have: Fruit leather is a great snack to get kids to eat more fruit, but know that there is a big difference between fruit ‘leather’ and the ‘roll up’ varieties. “The great thing about fruit leather is that it can be made all naturally simply by pressing a puree of dried fruit, though it is not uncommon for manufacturers to add sugar to make the food more appealing to children,” says Dr. Oz. Check labels to find brands that only contain fruit, and no added sugars.
Budget Bonus: It can be cheaper to order your favorite brand online instead of buying individual bars in the store. We love Stretch Island Fruit Co’s original fruit strips, which sell a box of 30 for $13.99 (or about 46 cents each).
Supermarket Staple #96: Frozen Fruit Popsicles
Why It's a Must Have: Frozen fruit popsicles are the perfect way to satisfy a craving for a frozen treat! “100 percent fruit juice popsicles are loaded with vitamins and antioxidants and contain far less calories and fat than ice cream and sugar-filled sherbets,” Palinski says.
Budget Bonus: This is one item you can make for much less at home, says Palinski. “Use 100 percent fruit juice and ice pop trays for a delicious frozen fruit pop that is less than a third of the cost.”
Supermarket Staple #97: Tea
Why It's a Must Have: “Tea is packed with antioxidants and flavonoids that are associated with disease prevention and health promotion, including fighting cancer, increasing metabolism, boosting mental alertness, reducing inflammation, and reducing the risk of depression,” says Batayneh. “The Japanese, who are known to drink extraordinary amounts of tea, have shown tea’s health benefits of numerous studies: A 2006 study suggested that drinking tea decreases the risk of death from all causes; another study found that Japanese people who consumed two or more cups of tea a day were 50% less likely to develop cognitive impairments than those who drank less.” And it doesn’t matter what type you enjoy, each variety of tea offers specific health benefits, says Batayneh. “Black tea may inhibit fat absorption, and the EGCG in green tea may help prevent skin cancer, chamomile provides relief against allergies and hibiscus can lower blood pressure.”
Budget Bonus: Batayneh recommends buying loose leaf tea in bulk. “When you buy tea bags, you are paying primarily for packaging. In addition to paying less, you’ll get more out of your tea -- loose leaf tea is often higher quality.”
Supermarket Staple #98: Coffee
Why It's a Must Have: Coffee drinkers rejoice: Research shows that antioxidant rich coffee is good for you, so drink up! “Studies have indicated a potential link with drinking coffee and a decreased risk of type 2 diabetes, Parkinson's disease, and dementia and possibly a reduced risk of certain cancers and strokes,” says Palinski.
Budget Bonus: The supermarket is one of the best places to stock up on coffee, so you can save big by avoiding overpriced coffee shops and brew your own at home. If you prefer the finer or flavored roasts, coffee beans are typically cheaper than finer grounds and many stores have grinders available in the coffee aisle making it easy to grind your own.
Supermarket Staple #99: 100% Orange Juice
Why It's a Must Have: Did you know that regular consumption of OJ is good for your heart? One study published in the American Journal of Clinical Nutrition found that the hesperidin (a healthy water-soluble plant pigment) found in orange juice helps the performance of small blood vessels, improving blood pressure and decreasing cardiovascular disease risk. Plus, orange juice is a great source of antioxidants, vitamin C, and potassium, Palinski says.
Budget Bonus: Stay away from the ‘light’ orange juices, which are basically just overpriced, watered down juice. “Instead, cut your OJ with water or seltzer for all the great taste with half the calories.” And, if you are a regular juice drinker, you may want to invest in a juicer, to make your own juice, which can be a significant cost savings over time, recommends Palinski.
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