When it comes to healthy eating, it’s easy to get distracted by trendy superfoods or pricey organic snacks. But most nutritionists will tell you that good nutrition often comes from surprisingly affordable and overlooked staples. These humble grocery items don’t just stretch your budget; they also pack impressive nutrients that support everything from heart health to digestion. Whether you’re trying to eat cleaner, save money, or simply stock a smarter pantry, these nine items come highly recommended by dietitians. And the best part? You’ll find most of them in the middle aisles of your local store.
1. Beans
Beans are a top recommendation from nutritionists because they’re packed with plant-based protein, fiber, iron, and potassium. Whether canned or dried, they’re incredibly versatile and can be used in soups, stews, salads, or even baked goods. Their high fiber content helps regulate digestion and keeps you full longer, making them excellent for weight management. Plus, beans have a low glycemic index, making them ideal for people managing blood sugar levels. Canned beans are just as nutritious as dried, especially when rinsed to reduce sodium. With their affordability and long shelf life, beans should be a pantry staple in every home.
2. Frozen Spinach
Frozen spinach is often underrated, but it’s just as nutritious as fresh, sometimes even more so since it’s frozen at peak freshness. It’s loaded with vitamins A and K, iron, folate, and antioxidants, all while being extremely low in calories. You can toss it into omelets, smoothies, soups, pastas, or casseroles without much prep. Unlike fresh spinach, which wilts quickly and often goes to waste, frozen spinach lasts for months and is always ready to use. Nutritionists love it because it’s a simple, affordable way to sneak more greens into your diet consistently and effortlessly.
3. Canned Salmon
If fresh fish isn’t in your budget, canned salmon is an excellent alternative. It’s rich in omega-3 fatty acids, which support brain and heart health, and provides a hefty dose of protein, calcium (especially when bones are included), and vitamin D. Canned salmon is fully cooked and can be added to salads, sandwiches, patties, or pasta dishes with minimal prep. Nutritionists value its convenience, shelf stability, and nutrient density. It’s also a more sustainable and cost-effective way to enjoy seafood regularly, especially compared to other protein sources like fresh meat or poultry.
4. Oats
Oats are more than just breakfast food; they’re one of the most nutritionist-approved whole grains you can buy. They’re high in soluble fiber, particularly beta-glucan, which helps lower cholesterol and supports heart health. Oats also provide complex carbohydrates, iron, magnesium, and a small amount of protein. You can use them in baked goods, smoothies, savory dishes, or overnight oats. Steel-cut, rolled, or quick-cooking varieties all offer health benefits, though steel-cut oats tend to digest more slowly. Affordable, filling, and endlessly adaptable, oats are a simple way to keep your diet on track.
5. Lentils
Lentils are a nutritionist’s favorite because they’re quick to prepare, high in protein, and loaded with fiber, folate, iron, and potassium. Unlike many dried legumes, lentils don’t require soaking and cook in about 20 minutes. Their hearty texture works well in soups, salads, curries, or veggie burgers. Lentils also support blood sugar control and digestive health, making them ideal for people with diabetes or gut health concerns. Plus, they’re incredibly budget-friendly and have a long shelf life. For anyone looking to eat more plant-based meals, lentils are a convenient and nourishing option to rely on.
6. Plain Greek Yogurt
Plain Greek yogurt is often recommended by dietitians for its high protein content, probiotic benefits, and versatility. It contains less sugar and more protein than regular yogurt, making it a filling snack or meal base. Greek yogurt supports digestive health and helps maintain muscle mass, especially when used as a breakfast or post-workout snack. It can be used in both sweet and savory dishes, from smoothies and parfaits to dips and salad dressings. Just be sure to opt for the plain, unsweetened kind to avoid added sugars. It’s a fridge staple that supports a wide range of dietary goals.
7. Cabbage
Cabbage might not be the flashiest veggie, but it’s packed with nutrients and incredibly low in cost. Rich in fiber, vitamin C, vitamin K, and antioxidants, cabbage supports digestion, immunity, and even inflammation reduction. It holds up well in stir-fries, slaws, soups, and even roasted or fermented forms like sauerkraut. Because it’s hearty, cabbage lasts much longer than many leafy greens, reducing food waste. Nutritionists often recommend cabbage as an affordable way to boost vegetable intake and diversify your fiber sources. It’s especially good for gut health, thanks to its naturally occurring compounds and probiotic potential when fermented.
8. Canned Tomatoes
Canned tomatoes are a pantry MVP when it comes to both convenience and nutrition. They’re rich in lycopene, a powerful antioxidant linked to heart health and reduced cancer risk. Unlike many nutrients that degrade in processing, lycopene becomes more bioavailable when tomatoes are cooked, making canned versions especially potent. They’re also a good source of vitamin C, potassium, and fiber. Use them in pasta sauces, soups, curries, or stews for a quick nutrient boost. Nutritionists love canned tomatoes for their versatility, year-round availability, and how they encourage home cooking without sacrificing flavor or health benefits.
9. Brown Rice
Brown rice is a whole grain that provides fiber, B vitamins, magnesium, and antioxidants, all with a mild, nutty flavor. Unlike white rice, it retains the bran and germ layers, which contribute to its nutritional profile. It digests more slowly, providing sustained energy and helping with blood sugar control. Brown rice pairs well with almost any cuisine and serves as a nutritious base for stir-fries, grain bowls, and casseroles. It’s affordable, filling, and easy to cook in large batches for meal prep. Nutritionists often highlight brown rice as an everyday grain that supports long-term health goals.