推荐几种便宜的健康食品

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Healthy Foods for Under $1

How tough is it to eat healthy on a budget? The advice Web site DivineCaroline gets you started with a list of 20 healthy foods for under $1.

Some items on the list, like oats or eggs, aren’t all that surprising to experienced budget shoppers. But a few, like kale, wild rice or garbanzo beans, may not be regulars in your shopping cart. Not surprisingly, none of the foods on this list are prepared or processed, meaning that healthful eating on a budget will require more time in the kitchen.

For people who don’t see many foods on the list that they would eat, DivineCaroline suggests finding similar foods in the same areas of the grocery store where these are stocked.

    Getting the most nutrition for the least amount of money means hanging out on the peripheries — near the fruits and veggies, the meat and dairy, and the bulk grains — while avoiding the expensive packaged interior… Although that bag of 99 cent Cheetos may look like a bargain, knowing that you’re not getting much in the way of nutrition or sustenance makes it seem less like a deal and more like a dupe. Choosing one of these 20 items, or the countless number of similarly nutritious ones, might just stretch that dollar from a snack into a meal.

Here’s the DivineCaroline list of 20 healthy foods for under $1:

1. 燕麦 Oats: High in fiber and good for cholesterol. A dollar buys you a week’s worth of breakfast or keeps you well-supplied in oatmeal cookies.
我还算经常是燕麦的，不过国内的燕麦都是进口的居多（国产的不好吃），价钱不偏移，到了澳洲就可以多吃好的而且价钱便宜的燕麦啦。

2. 鸡蛋 Eggs: Costing about a dollar for a half-dozen, these are one of the cheapest sources of protein, says DivineCaroline. The site suggests huevos rancheros, egg salad sandwiches and frittatas.

3. 甘蓝，大头菜！ Kale: At about a dollar a bunch, this is one of the cheapest greens you’ll find in the supermarket. Toss into a stir-fry or check out recipes for German-style kale or traditional Irish colcannon.
我不喜欢大头菜，不好吃，小时候穷，在东北吃的太多了。基于相同的原因，也不喜欢大白菜。

4. 土豆 Potatoes: Stay away from fries and chips, and eat them skin and all as a good source of vitamin C and potassium. Choose sweet potatoes or yams for an added serving of beta carotene. Here’s a recipe for easy breakfast potatoes that uses just 2 tablespoons of olive oil.
看怎么做了，吃土豆很容易发胖的，我最爱吃的做法的薯条。

5. 苹果Apples: Tasty, cheap and filling, apples are a fun way to dress up a meal, either cooked or turned into applesauce.
苹果的品种多样，可是我非蛇果不吃，包括红蛇果和青蛇果，澳洲蛇果便宜么？便宜的话我天天吃！

6. 果仁 Nuts: Some nuts like pecans and macadamias cost more, but peanuts, walnuts and almonds, particularly when bought in the shell, won’t break your budget. Eat them plain or sprinkle in salads. Nuts aren’t as fattening as you might think. Read more in Going Nuts for the Holidays.
一般燕麦片里就已经混合了各式各样的果仁了，一般的果仁可是并不便宜的啊。比如夏威夷果仁，腰果，胡桃，无花果之类的，花生我也常吃，便宜又热量高。

7. 香蕉 Bananas: Shop around for deals; DivineCaroline found them for 19 cents apiece at Trader Joe’s. A dollar gets you a banana a day for the workweek, and they are great in smoothies, cereal and with yogurt.
香蕉和酸奶混合吃，好方法。

8. 鹰嘴豆 Garbanzo Beans: Also known as chickpeas, garbanzos are cheapeast in dry form, but even precooked beans will still only cost about a dollar. If you don’t like garbanzos, any bean will do. Check out DivineCaroline’s recipe for orange hummus.
是鸡头米么？这个可不便宜，也不容易买，据说是保肾的，偶妈妈买了很多吃。

9. 花椰菜，西兰花 Broccoli: Easy to make and cheap, broccoli is a no-brainer for any budget meal.
原来我可是很喜欢吃的，自从吃到了一只很大的虫子（我可是自己做的，洗的很仔细），以后有了心理阴影，不敢吃了。

10. 西瓜 Watermelon: The whole melon costs more than a dollar, but the per-serving cost is only about 20 cents, the site says.

11. 糙米 Wild Rice: About the same as white rice, but better for you with a nutty flavor.
这个好硬啊，不好做。

12. 甜菜根 Beets: Roasted in the oven or shred into salads, beets are packed with nutrients. For extra value, buy them with greens on for stir fry or to toss in a salad. Beets have been a popular topic on Well. Check out Pass the Beets, Again for several recipes that take beets beyond the can.

13. 南瓜干？？？ Butternut Squash: In season, the butternut squash costs less than a dollar a pound. It can be tough to cut up, but it’s hearty and easy to bake or prepare as a soup. Check out DivineCaroline’s pear and squash bruschetta.

14. 全营养通心粉 Whole Grain Pasta: A cheap staple, but pick the whole grain variety for added nutritional punch.

15. 沙丁鱼 Sardines: A little fish so low on the food chain it doesn’t accumulate mercury and packs tons of nutrition. Mash them with parsley, lemon juice and olive oil for a spread or toss into salads or on pizza.
这个偶妈妈经常做给我吃，吃的次数不多还不错，吃起来还不错，沙丁鱼肉多，刺也多，但是刺很软

16. 菠菜 Spinach: Cheap year-round, packed with nutrition and great in salads or a spinach frittata.

17. 豆腐 Tofu: An inexpensive protein source. Add to smoothies for a protein boost, suggests DivineCaroline.

18. 牛奶 Milk: Per serving, milk and many milk products like yogurt are still under a dollar.

19. 南瓜籽 Pumpkin Seeds: Not the most practical item on the list because most of us aren’t carving pumpkins every day and they are expensive to buy on their own. Still, they are great on salads and as a snack, so it’s always worth saving pumpkin seeds when you have a pumpkin.

20. 咖啡 Coffee: Skip the Starbucks and make it at home, where it’s just 50 cents a cup. Plus, there’s plenty of evidence that it’s good for you.

And for lots more advice on cutting your food budget, check out these links. SmartMoney.com tells you 8 Ways to Cut Your Grocery Bill and also offers the best coupon-clipping sites and advice on the best and worst warehouse club deals.

Bon Appetit offers a luxury meal for less as well as a week of simple dinners for less than $100.

And read my previous Well posts on budget eating, including The Dollar-A-Day Diet and Holiday Feasting on a Budget.

So what do you think of the DivineCaroline list? And what are your ideas for healthy eating on a tight budget?