1. Nonfat Greek Yogurt
Great for: A quick snack, parfaits made with fruit and granola, and smoothies.
What's a serving? Most individual servings come in 6-ounce or 8-ounce containers. You can save money by buying a larger container of Greek yogurt and then taking your 6- or 8-ounce portion from it.
Price per serving: Individual servings (6- to 8-ounce containers) cost about 89 cents each and sometimes less when found on sale.
Nutrition info per serving (for a 6-ounce serving of honey vanilla): 150 calories, 0 grams fiber, and 14 grams protein.
2. Old-Fashioned Oats
Great for: Hot or cold cereal, granola, crumb toppings for desserts, and muffins.
What's a serving? 1/2 cup dry oats.
Price per serving: 13 cents. A 42-ounce container of store brand oats costs around $3.99, and each container has about 30 servings, based on a serving of 1/2-cup of dry oats.
Nutrition info per serving: 150 calories, 4 grams fiber, and 5 grams protein.
3. Frozen Vegetables
Great for: Side dishes, casseroles, and stews.
What's a serving? 1 cup.
Price per serving: Around 25 cents. Frozen vegetables come in 12-ounce to 24-ounce bags that cost anywhere from $1.75 to $2.25 and contain 6-8 cups, depending on the vegetable and the size of the bag. At one national store, you can buy a bag of frozen organic green beans for $1.79. A bag of petite peas will cost you $1.19, and a 10-ounce box of frozen chopped spinach costs $1.19.
Nutrition info per serving: A 1-cup serving of frozen mixed vegetables (classic mix) has 82 calories, 6 grams fiber, 4 grams protein, 115% of the Daily Value for vitamin A, 8% of the Daily Value for vitamin C, and 7% of the Daily Value for potassium.
4. Russet Potato
Great for: Baked potatoes, breakfast potatoes, salads, casseroles, and stews.
What's a serving? 1 medium or large baked potato.
Price per serving: About 33 cents per potato. You can buy a 5-pound bag of Russet potatoes for about $3.99, and a bag contains 11-13 potatoes.
Nutrition info per serving (one medium-size potato): 168 calories, 3 grams fiber, 5 grams protein, 20% of the Daily Value for vitamin C, 10% Daily Value for iron, and 25% Daily Value for potassium.
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