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The FITNESS Dollar Menu: Budget-Friendly Groceries

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    A serving of oatmeal for breakfast can lower cholesterol and your risk of heart disease. Save your health while saving money.

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    The protein and fat in eggs keep you feeling full, so you're less inclined to snack in between meals.

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    One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli.

  • Sarah Kehoe


    One medium-size apple has 15 percent of your recommended daily serving of fiber, which can help lower cholesterol.

  • Chickpeas

    Chickpeas, or garbanzo beans, are rich in fiber and protein. Cook them with spices for a flavorful, healthy meal.

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    Bananas are great as a carb-packed energy booster and they contain loads of potassium which regulates blood pressure and reduces the risk of stroke.

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    A stalk of broccoli has your daily serving of vitamin K and almost twice your recommended daily dose of vitamin C.

  • Scott Little


    This root vegetable has nutrients that help protect against heart disease and cancer.

  • Mike Dieter

    Whole-Grain Pasta

    Whole-grain pasta contains more fiber and protein than regular pasta. Stock up on this staple so you'll always have options for healthy dinners.

  • Chris Gallo


    Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health. Another bonus: Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

    Originally published in FITNESS magazine, May 2009.

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