Eating healthy doesn\u2019t have to be expensive.<\/p>\n
While it’s true that whole, nutritious foods can be pricey, there are many healthy and cost-effective staples that tend to get overlooked, according to Wesley McWhorter, DrPH, a chef and dietitian who specializes in food insecurity.<\/p>\n
Nutrient-dense legumes, whole grains and canned foods<\/a> are typically low-cost and accessible. It may take more time and effort to turn them into a meal, but learning how to stretch a grocery budget is an important skill everyone should develop.<\/p>\n McWhorter, a spokesperson for the Academy of Nutrition and Dietetics, previously shared with TODAY.com some of the healthiest and cheapest foods<\/a> to keep stocked.<\/p>\n Here’s his favorite $2 pantry staple that’s rich in fiber, protein and other nutrients.<\/p>\n Dietitian Tip of the Day: Stock Up on Dried Beans <\/p>\n Dried beans are one of the most nutrient-dense, cost-effective foods you can buy, says McWhorter. These shelf-stable legumes are versatile and offer a range of beneficial nutrients.<\/p>\n Compared with canned beans, dried beans can stretch further and are a fraction of the price, McWhorter notes.<\/p>\n A standard one-pound bag of beans costs, on average, $1-2. If one serving is a quarter cup dried and each bag yields 12 servings, that works out to around 10\u201315 cents per serving.<\/p>\n Beans will provide a hefty dose of gut-healthy fiber and high-quality plant protein to keep you full and energized.<\/p>\n Some of the healthiest beans<\/a> are black beans, white beans, garbanzo beans (chickpeas) and kidney beans.<\/p>\n Why It Matters<\/p>\n We should probably all be eating more beans. These nutrient-dense legumes are good for our bodies, wallets and the earth.<\/p>\n Beans are best known for their fiber content. Most varieties pack 5\u20139 grams per serving, TODAY.com previously reported. They’re rich in both soluble and insoluble fiber, which offer impressive benefits. These include lowering cholesterol, stabilizing blood sugar, preventing constipation and supporting our microbiome.<\/p>\n \u201cBeans can dramatically cut costs while improving heart health,\u201d McWhorter says.<\/p>\n Most beans<\/a> provide, on average, 8 grams of protein per serving. The U.S. Department of Agriculture<\/a> uniquely classifies beans in both the “vegetables” group and the \u201cprotein foods\u201d group, along with meat.<\/p>\n Plus, beans are rich in vitamins and minerals, like iron, folate and potassium.<\/p>\n