Save on groceries: inexpensive and healthful foods

March is National Nutrition Month.

It is a great time to think about planning menus with ingredients that won't drain your budget and can help you stick to healthful resolutions.

The following heart-smart ingredients are all less than $1 per serving:

1. Monounsaturated oils.

Canola oil is trans-fat free and has the most omega-3 fatty acids of all common cooking oils.

2. Pulse for health.

Lentils and dry beans have nutrients found in both vegetable and meat food groups, including significant protein, fiber, folate, iron and other minerals.

3. Poultry products.

Both the chicken and the egg come first regarding nutrition. A skinless chicken breast has roughly 24 grams of complete protein and less than 1 gram of saturated fat. One egg has 13 essential nutrients, including protein, folate, choline, iron and zinc, for only about 75 calories.

4. Lean proteins.

Ninety-five percent lean ground beef has only 2.4 grams of saturated fat and is high in protein, zinc, B vitamins, iron, selenium and phosphorus. Low-fat cottage cheese is a great source of protein and calcium.

5. Go fish.

Not only high in protein and B vitamins, canned or pouch tuna and salmon are excellent sources of heart-smart omega-3 fatty acids. Tuna and salmon also offer a range of minerals, such as selenium and phosphorus.

6. Think green.

Green vegetables such as spinach, broccoli and green beans are good sources of fiber and antioxidants such as vitamin C. Broccoli is also high in folate and a good source of potassium. Spinach is high in vitamin A, iron and folate and a good source of magnesium.

7. ABC fruits.

Apples are particularly high in fiber. Bananas are a good source of vitamin C, potassium and fiber. Citrus is high in vitamin C, with oranges also a good source of fiber and red grapefruit high in vitamin A.

8. Great grains.

Whole grains are among the best sources of dietary fiber, which may help reduce the risk of heart disease. They also have some valuable antioxidants not found in fruits and vegetables as well as B vitamins, vitamin E, iron and magnesium.

9. Grape expectations.

Raisins are a good source of antioxidants, potassium, iron and fiber. They are fat- and cholesterol-free and naturally low in sodium.

10. Explore our roots.

Carrots are an excellent source of vitamin A and good source of vitamin C with few calories. Potatoes are high in vitamin C and a good source of potassium.