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Dietitian Andrea Shotton shares tips on how to build a grocery list full of nutritious, budget-friendly meals

March is National Nutrition Month and to commemorate the occasion, Hillcrest Medical Center and Oklahoma Heart Institute dietitian Andrea Shotton will share her expertise on the topic of nutrition in a pandemic through a series of weekly blogs. In this edition, Shotton discusses how to organize a grocery list that focuses on nutritious, budget-friendly meals.

Below is a list of versatile and budget-friendly nutritious food choices to find at the grocery store:

  • Canned tomatoes – Contain very good sources of vitamin A, vitamin C, vitamin K, potassium and manganese.
  • Oats – Good source of dietary fiber and manganese. Buy plain rolled oats in a canister which are less expensive than single serve packets.
  • Peanut butter – Provides protein as well as a good source of niacin and manganese.
  • Canned/dried beans – Provide Protein, dietary fiber, iron, calcium and zinc. To prepare dried beans, soak them before you eat or use them in recipes.
  • Potatoes – Contains vitamin C, vitamin B6, potassium, dietary fiber, and iron. Leave skin on when possible to get more of these nutrients – just scrub well prior to cooking.
  • Lentils – Provides protein, dietary fiber and folate.
  • Popcorn – A whole grain food high in dietary fiber, potassium and magnesium.
  • Frozen berries – good source of vitamin C and fiber.
  • Canned tuna – Contains a good healthy omega-3 fat as well as vitamin B6, phosphorus, and a very good source of protein, niacin, vitamin B12 and selenium. Health experts recommend eating two servings of non-fried fish per week. Limit canned albacore (white) tuna to one time per week because it is higher in mercury.
  • Eggs – provide protein, vitamin A, vitamin D and the antioxidant lutein, which helps promote healthy skin and eyes.

In-Season Foods:

Spring

Summer

Fall

Winter

Asparagus

Basil

Broccoli

Apples

Green onions

Berries

Brussels sprouts

Beets

Leeks

Cherries

Cauliflower

Cabbage

Lettuce

Cilantro

Collards

Carrots

Maple syrup

Corn

Cranberries

Citrus

Mint

Cucumbers

Grapes

Parsnips

Mushrooms

Eggplant

Kale

Potatoes

New potatoes

Fennel

Pears

Rutabagas

Peas

Green beans

Persimmons

Sweet potatoes

Radishes

Kohlrabi

Pumpkin

Turnips

Rhubarb

Melon

Swiss chard

 

Spinach

Okra

Winter squash

 

Strawberries

Peaches

 

 

Wild greens

Peppers

 

 

 

Plums

 

 

 

Tomatoes

 

 

 

Summer squash