Eight Budget-Friendly Superfoods

Doctor-Approved Grocery Favorites

From versatile vegetables to protein-packed legumes, the following ingredients can help you whip up balanced (and budget-friendly) meals.

Beans and legumes: Beans pack plenty of protein, often at half the cost of meat and eggs. Beans and legumes such as chickpeas, dried peas and lentils are also high in fiber, which is critical for gut health.

Canned fish: Fish counter prices are steep, but you don't have to buy fresh to get the benefits of fish. Canned salmon, tuna and sardines supply the same protein and healthy fats as their fresh counterparts.

Frozen and canned produce: Frozen and canned fruits and vegetables are typically less expensive than fresh produce and have a longer shelf life.

"Frozen produce is packed at peak ripeness, so it's not only less expensive, but it often tastes better, too," Gulati said.

Choose canned foods that are packed in water (not syrup), and rinse them before cooking to avoid added sodium.

Nuts and nut butters: Research links eating nuts with a host of health benefits, including a reduced risk of heart disease and diabetes. In addition to protein and fiber, nuts provide inflammation-fighting monounsaturated fat, said L. J. Amaral, a clinical research dietitian.

Keep portions small, since nuts are high in fat and calories.

Oats: Old-fashioned oats, not the quick-cooking variety, aren't just a breakfast staple. They can also be ground up and incorporated into recipes as a nutrient-dense substitute for flour. Just half a cup of the whole-grain powerhouse contains about 5 grams of protein and 4 grams of fiber.

Potatoes: Potatoes are high in fiber, potassium and vitamin C. Choose sweet potatoes and you'll also get a dollop of beta-carotene. Leave the skin on (that's where the fiber is), and avoid fat-laden toppings like butter, cheese and sour cream.

Tea: When you buy loose-leaf tea or tea bags, tea is remarkably affordable, particularly compared to other beverages. Studies link green tea, in particular, with a reduced risk of certain cancers.

Tomatoes: Whether you like your tomatoes fresh, canned, or in a sauce or paste, this versatile fruit packs a powerful nutrient punch. Jarred marinara (check the label and avoid products with added sugar) is great in pastas, pizzas, casseroles, Italian sandwiches and stews, and it's affordable, too.

Read: What You Eat Can Add Years to Your Life

Healthier Shopping

Plan meals in advance, take a food inventory before you hit the grocery store, and build your shopping list around only the items you need. Then, avoid impulse buys at the checkout line.

A few other shopping tips:

• Shop strategically: "You can cut food costs dramatically by selecting foods that are in season and on sale," said Gulati. "For foods with a long shelf life, you can't beat the price of buying in bulk."
• Think beyond the local grocer: If you always shop at the same grocery store, you may be missing out on steep discounts at big-box stores and discount chains. Want fresh produce? If you have access to a farmer's market, you may find its prices beat traditional grocery stores.
• Be selective about organic: Before you splurge on organic produce, review the Environmental Working Group's annual "Dirty Dozen" and "Clean 15" lists, said Amaral. In general, foods with a thick skin or peel already have a layer of protection against pesticides, so it's best to save your organic budget for foods with a thin skin (such as grapes, berries and peppers). Also, rinse nonorganic produce with a mix of four parts water to one part vinegar, Amaral said.

Read: Tips for Healthy Eating on a Budget