20 healthy foods for under $1

With the poor economy, many people are trying to cut corners everywhere, and food is no exception. But some believe going cheap means fast food or pre-packaged meals.

"If we want to keep your wallet plump, then you want to evaluate the nutrient quality of your diet and you can stay trim and slim by doing that," said Sprouts Farmers Market Registered Dietitian Patti Milligan.

So how do you shop on a budget for healthy food? A Web site called divinecaroline.com does all the work for you by providing a list of 20 foods you can get for under a dollar. Milligan gave us the lowdown on some of those items.

"These are foods that are very staple, very traditional," Milligan said. "And in fact many on the list, I’m sure you'll say, my grandmother used to feed us or even grow in the garden."

The first 10 healthy foods under a dollar are oats, pumpkin seeds, nuts, tofu, apples, bananas, watermelon, kale, whole-grain pasta and coffee.

"I think when you really look at the food choices they really meet food that fuels the brain and the body," Milligan said. "So you have healthy fats in there, you have some carbs and some good staying protein sources already wrapped with the vitamins and the minerals that keep your bones and heart strong."

The next 10 are low-fat milk, eggs, beets, butternut squash, broccoli, potatoes, wild rice, spinach, garbanzo beans and sardines.

"When the economy gets tight, we see people going back to their own kitchen," Milligan said. "They actually are starting to cook for themselves."

With those 20 healthy foods, Milligan said some easy meals can be whipped up. A quick breakfast could be oatmeal and nuts, lunch a spinach salad mixed with a hard-boiled egg and watermelon side, and for dinner pasta with fresh veggies like kale and broccoli, plus add in some tofu.

"When we nourish the brain and body with good healthy foods, it translates over into mood stability, better focus and energy to do extra movement," Milligan said.

But if you're looking to save even more money on food, Milligan has some advice. Buy what's on sale and in season.

"When you think about making a meal, think about making double and then freezing that meal for another meal," Milligan continued.

"Think about shopping in the bulk department, bulk bins, because you don't have packing costs and with the fuel costs going up, that's going to be wrapped in a company's packing cost. So by choosing bulk, you get less package and as much or as little as you need for your family."