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You don’t have to sacrifice flavor or spend a lot of money to eat healthy. Grocery stores and markets sell plenty of tasty, wholesome foods with high-value benefits and a low price tag. Often, you just need to know where to fill your cart. Hint: You may find greater savings if you look beyond the produce aisle. Consider organic options as well if they’re available and affordable.

Try these food staples to help boost your nutrition and save money.

1. Spinach
This leafy green is high in fiber, vitamins and minerals. Spinach contains vitamin C and calcium, which are good for bones.

Lutein, a chemical that’s good for brain health, is found in spinach, according to the American Heart Association (AHA). Spinach also contains beta carotene, which is good for eyes.

Think beyond raw spinach, which can be pricey. Frozen spinach has just as many nutrients, according to the Academy of Nutrition and Dietetics (AND). You can use as much or as little as you need for a meal and freeze any extra for later. Canned spinach that’s low in sodium can also be a healthy option.

> Click here to try a recipe featuring spinach

2. Oatmeal
Oatmeal may seem ordinary, but it offers important nutritional value. A breakfast of cooked rolled oats is high in fiber and whole grains. Oatmeal is also high in protein, potassium and iron. If you cook oats in low-fat milk or add it after cooking, you’ll get a calcium boost, which supports bone health.

Oatmeal can make you feel full for longer, which can help with managing weight. Oatmeal also has been shown to help lower cholesterol, according to the AHA.

3. Canned salmon
For health, flavor and convenience, canned salmon can be a good option. It’s ready to eat and is less expensive than salmon at the fish counter. Canned salmon with bones is also high in calcium compared to fresh fish. This option is rich in omega-3 fatty acids, which can support overall health and may help memory, according to a 2023 study in the journal Brain Sciences. Frozen salmon also provides nutrients such as protein and iron.

4. Strawberries
These juicy berries are one of the most nutrient-dense fruits, according to the Centers for Disease Control and Prevention. They’re high in vitamin C and fiber.

When they’re in season, strawberries typically cost less. The rest of the year, frozen strawberries may be more affordable. They’re bursting with nutrients and ready to eat, according to the Center for Science in the Public Interest (CSPI).

5. Beans and legumes
Chickpeas and other beans are high in fiber and protein. Chickpeas also contain lots of folate, a B vitamin, according to the Academy of Nutrition and Dietetics (AND). Look for low-sodium chickpeas if you buy canned. Dry beans are another affordable option that let you make just the amount you want and store any extras for future meals.

Chickpeas can improve gut health and reduce the risk of colon cancer, according to a 2024 study in the journal Cell Press. People who eat chickpeas feel fuller for longer, according to a 2022 study in the journal Food & Function.

> Click here to try a recipe featuring chickpeas

6. Almonds
Almonds are high in protein, fiber, healthy fats and vitamin E. They’re easy to eat by themselves or when added to recipes. Plain almonds are a healthier option than salted almonds.

According to a 2025 paper in the journal Current Developments in Nutrition, almonds also help lower the risk of heart disease. Eating them regularly may help you maintain a healthy weight.

> Click here to try a recipe featuring almonds