10 cheap and healthy foods to stock up on when money is tight

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Add these inexpensive grocery items to your shopping list to get the best nutritional bang for your buck.

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, are inexpensive pantry staples that are easy to prepare and build a meal around, say English and Allonen. Singling out brown rice, Amidor says it’s rich with fiber and protein, as well as nutrients like B-vitamins, magnesium, manganese, iron, phosphorus, potassium and zinc.It’s unanimous: All three experts say oats are a super affordable source of protein, minerals and belly-filling fiber.

English says she has oats for breakfast every morning, either as oatmeal or ground up to make oat flour for waffles and pancakes. “I always pair my oat dishes with a rich source of vitamin C, such as strawberries, in order to maximize the absorption of iron from the oats,” she says. “Vitamin C has been shown to increase iron absorption by 3-6 times. If I don’t have fresh berries on hand, I use frozen, which are just as nutrient-dense.

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