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:
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Spring |
Summer |
Fall |
Winter |
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Asparagus |
Basil |
Broccoli |
Apples |
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Green onions |
Berries |
Brussels sprouts |
Beets |
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Leeks |
Cherries |
Cauliflower |
Cabbage |
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Lettuce |
Cilantro |
Collards |
Carrots |
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Maple syrup |
Corn |
Cranberries |
Citrus |
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Mint |
Cucumbers |
Grapes |
Parsnips |
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Mushrooms |
Eggplant |
Kale |
Potatoes |
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New potatoes |
Fennel |
Pears |
Rutabagas |
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Peas |
Green beans |
Persimmons |
Sweet potatoes |
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Radishes |
Kohlrabi |
Pumpkin |
Turnips |
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Rhubarb |
Melon |
Swiss chard |
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Spinach |
Okra |
Winter squash |
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Strawberries |
Peaches |
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Wild greens |
Peppers |
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Plums |
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Tomatoes |
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Summer squash |
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