Supermarket Staple #20: Fish (Salmon, Cod or Trout) | iVillage.com: Dr. Oz's Healthiest Superfoods -- How Many Are In Your Shopping Cart? | Comcast.net

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iVillage.com: Dr. Oz's Healthiest Superfoods -- How Many Are In Your Shopping Cart?

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.”

(CREDIT: Food Collection/Getty Images)

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Supermarket Staple #1: Tree Fruits (Apples, Pears)

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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.”

(CREDIT: N. Gunderson/Stone/Getty Images)

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Supermarket Staple #2: Citrus Fruits (Oranges, Lemons, Limes)

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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.”

(CREDIT: P. Cade/The Image Bank/Getty Images)

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Supermarket Staple #3: Stone Fruits (Peaches, Plums, Apricots, Cherries, Tangerines)

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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.

(CREDIT: R. Calvert/Photographer's Choice/Getty Images)

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Supermarket Staple #4. Bananas

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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.”

(CREDIT: S. Wisbauer/Photodisc/Getty Images)

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Supermarket Staple #5: Grapes

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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.”

(CREDIT: Flickr Open/Getty Images)

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Supermarket Staple #6: Melons

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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.

(CREDIT: B. Prost/Stockfood Creative/Getty Images)

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Supermarket Staple #7: Greens (Romaine, Arugula, Iceberg, Cabbage, Collards, Turnip Greens, Mustard Greens, Swiss Chard)

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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.”

(CREDIT: S and O/Gap Photo/Getty Images)

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Supermarket Staple #8: Baby Carrots

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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.

(CREDIT: D. Kindersley/Getty Images)

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Supermarket Staple #9: Celery

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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.

(CREDIT: M. Rodriguez/The Image Bank/Getty Images)

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Supermarket Staple #10: Avocados

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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.”

(CREDIT: B. Jaubert/StockImage/Getty Images)

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Supermarket Staple #11: Potatoes

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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 (we love this recipe for oven baked fries) instead of buying a bag of frozen French fries.

(CREDIT: A. Howe/PhotoDisc/Getty Images)

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Supermarket Staple #12: Berries (Strawberries, Cranberries, Raspberries, Blueberries, Blackberries)

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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.”

(CREDIT: Photolibrary/Getty Images)

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Supermarket Staple #13: Frozen Veggies (Peppers, Kale, Asparagus, Cauliflower, Onion, Spinach, Broccoli, Peas, Green Beans, Corn, Zucchini, Squash)

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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.

(CREDIT: Digital Vision/Photodisc/Getty Images)

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Supermarket Staple #14: All White Meat Ground Turkey

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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.

(CREDIT: L. Beisch/Stockfood Creative/Getty Images)

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Supermarket Staple #15: Bison/Buffalo Burger (Sirloin Burger)

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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.

(CREDIT: M. Acevedo/Foodpix/Getty Images)

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Supermarket Staple #16: Eye of the Round/Steak

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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: 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.

(CREDIT: L. Robertson/Foodpix/Getty Images)

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Supermarket Staple #17: Lean Pork

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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!”

(CREDIT: Roger Dixon/Dorkling Kindersley)

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Supermarket Staple #18: Lean Ground Beef

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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.”

(CREDIT: Shioguchi/Stockbyte/Getty Images)

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Supermarket Staple #19: Chicken (skinless thighs, and breasts, whole chicken)

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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.”

(CREDIT: H. Shooter/Dorking Kindersley RF/Getty Images)

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Supermarket Staple #20: Fish (Salmon, Cod or Trout)

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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.”

(CREDIT: Food Collection/Getty Images)

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Supermarket Staple #21: Shrimp (Frozen)

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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.”

(CREDIT: Brand X Pictures/Getty Images)

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Supermarket Staple #22: Fully Cooked Pre-Seasoned Beef and Chicken Slices

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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.

(CREDIT: J. Kantor/The Image Bank/Getty Images)

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Supermarket Staple #23: Fresh Sliced Meats (No Nitrates or No Nitrates Added) – Turkey, Ham, Chicken, Roast Beef

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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.”

(CREDIT: R. Comet/Stockfood Creative/Getty Images)

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Supermarket Staple #24: Salmon, Tuna or Chicken (in can or pouch)

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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.

(CREDIT: FoodCollection/Getty Images)

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Supermarket Staple #25: Canned Beans (White, Kidney, Navy, Black, Pinto, Red)

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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.

(CREDIT: J. Guilliam/Photolibrary/Getty Images)

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