Eating healthy doesn’t have to be expensive.
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.
Nutrient-dense legumes, whole grains and canned foods 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.
McWhorter, a spokesperson for the Academy of Nutrition and Dietetics, previously shared with TODAY.com some of the healthiest and cheapest foods to keep stocked.
Here’s his favorite $2 pantry staple that’s rich in fiber, protein and other nutrients.
Dietitian Tip of the Day: Stock Up on Dried Beans
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.
Compared with canned beans, dried beans can stretch further and are a fraction of the price, McWhorter notes.
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 10–15 cents per serving.
Beans will provide a hefty dose of gut-healthy fiber and high-quality plant protein to keep you full and energized.
Some of the healthiest beans are black beans, white beans, garbanzo beans (chickpeas) and kidney beans.
Why It Matters
We should probably all be eating more beans. These nutrient-dense legumes are good for our bodies, wallets and the earth.
Beans are best known for their fiber content. Most varieties pack 5–9 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.
“Beans can dramatically cut costs while improving heart health,” McWhorter says.
Most beans provide, on average, 8 grams of protein per serving. The U.S. Department of Agriculture uniquely classifies beans in both the “vegetables” group and the “protein foods” group, along with meat.
Plus, beans are rich in vitamins and minerals, like iron, folate and potassium.
Eating beans may be good for longevity, too — fun fact, the world’s longest-living family eats three-bean soup every day.
How to Get Started
You can find bags of dried beans in any supermarket. Buying in bulk may save you more in the long run, McWhorter notes.
Always put dried beans in an airtight container and keep them in a cool, dark place. When stored properly, dried beans basically have an “indefinite shelf life,” says McWhorter. (They won’t last forever but up to several years.)
When you’re ready to eat, portion the beans out and soak them overnight in water. After at least eight hours, or after the beans double in size, rinse them and they’re ready to cook.
Beans are excellent in soups and stews, on salads or grain bowls, blended into dips, and used as a meat alternative.
In addition to dried beans, McWhorter recommends stocking up on these other staples to help you eat healthy for less:
Dried lentils OatsBrown riceCanned tomatoes Tinned fish
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
