Dry beans cost less than canned and are lower in sodium. Cook a large pot of beans and freeze back small portions for use in soups, salads and stews. Vegetables are a good source of key nutrients such as vitamin A, vitamin C and fiber. Frozen vegetables without sauce in a bag are a better value than boxed types with sauce. Fruits like vegetables contain vitamins C, A, and fiber.
Grains provide energy, fiber and are good sources of B vitamins and iron.
Select plain rice over instant. Buy day old bakery items and freeze for later use. Pick plain oatmeal and cream of wheat in the larger sizes for pennies a serving and flavor with fruit juice or your own spices. The Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 1995. The Position Paper of the American Dietetic Association on Nutrition Education for the Public.