We often hear people say that it’s cheaper to eat at fast food restaurants and consume packaged food than it is to by whole foods, but it’s not and let’s face it…in the end you are really wasting your health.

Low cost doesn’t always equate to low quality. Fast and fried is not the only way to get a cheap bite, and in fact, some of the most inexpensive items are very good for you! When grocery shopping you should always “shop the perimeter,” meaning stick to fruits and veggies, meat and dairy, bulk nuts and whole grains and avoid the packaged foods in the interior.

Here are 10 great foods that are light on your wallet and belly!

1. Eggs - You can get about a dozen eggs for a $1.50, making them one of the cheapest sources of protein and healthy fat. They’re also an excellent source of the antioxidants lutein and zeaxanthin and are easy to make! Whip up a egg on toast in the morning or try a veggie omelet, egg salad sandwich, or a healthy quiche anytime of the day for a protein-packed meal.

2. Oats – Oats are high in fiber and complex carbohydrates and best of all – they’re cheap! A dollar’s worth will last you all week. Prepare with nuts and chopped fruit in the morning, add cinnamon and a teaspoon of honey for added sweetness.

3. Apples – Apples are inexpensive, taste wonderful, and come in portable, portion-controlled packaging that you can take anywhere. They’re a good source of vitamin C and pectin, a fiber that may help reduce cholesterol. Take them on-the-go for an easy snack, chop them into salads or bake them with a little cinnamon for a healthy dessert.

4. Beans – Beans are a great source of protein and fiber, and are cheap! The cheapest way to buy beans is dried, but this involves some prep in the form of soaking and cooking. Canned beans are a great alternative and are still really cheap. Toss them in soups, salads and stir fries or make a delicious homemade hummus.

5. Nuts – Nuts are packed with the “healthy fats” (unsaturated and monounsaturated) and have fiber and protein to help you control your appetite. They’re nutrient-dense, so a little goes a long way, and if you shop the bins at your health food store, you can get them for about $6 a pound, which should last you several weeks!

6. Bananas – Bananas go for about 19-29 cents a piece, so you can get a week’s worth for under $1! Like apples, bananas come in their own portable packaging so you can take them on-the-go! Bananas are packed with potassium and fiber and taste delicious in smoothies, chopped over whole grain cereal, in fruit salad or plain.

7. Brown Rice – Just a few cents more than its lighter alternative, brown rice is packed with B vitamins and is higher in protein and fiber. A good source of whole grains, add to stir fries, Mexican and Asian dishes or serve as a side dish.

8. Canned Fish – This includes tuna and sardines – tuna is a great source of protein and sardines pack a nutritional punch too, full of calcium, iron, magnesium, zinc, and B vitamins. An added bonus is that they don’t accumulate mercury, unlike tuna, which you have to eat in moderation. Make low-fat tuna salad with light cottage cheese in place of mayonnaise and add sardines to a salad nicoise, as a pizza topping or eat them on whole grain crackers.

9. Broccoli – Containing cancer fighting phytonutrients, calcium, vitamins A and C, potassium, folate, and fiber, broccoli is also inexpensive and should be on everyone’s weekly grocery list. Add it to salads and stir fries, or lightly sauté or steam it and serve with a low-fat dip.

10. Peanut Butter – Peanut butter is high in calories, yet it’s a very healthy food because it’s mostly monounsaturated fats, which have been shown to lower “bad” LDL cholesterol and polyunsaturated fats, which help raise the “good” HDL cholesterol. It’s also full of dietary fiber, protein, Vitamin E, Vitamin B3 and large amounts of beneficial minerals such as iron, magnesium, potassium, copper and calcium. A jar will cost you about $2.50 but should last you at least a month, as you should use sparingly due to its high calorie content. Spread onto whole grain bread with a banana for a protein-packed meal, use in Asian stir-fries or add to smoothies. Make sure to pick a jar that isn’t packed with sugar (like Jiff, Peter-Pan, etc.).