Struggling to Eat Healthy? Keep These Low-Cal, Heavy-Value Options Around

Light on calories and heavy on value, some staples are always worth keeping on hand. Here are a few of our healthy and inexpensive favorites.

Related: 12 Healthy and Affordable Foods »

Honey
Instead of artificial sweeteners, keep honey in your pantry.
Why? Both are just pennies per teaspoon. But along with being a delicious sweetener, honey contains minerals, amino acids and vitamins, and it is free of the chemicals that make up artificial sweeteners. Studies have linked honey to benefits such as lowered cholesterol and improved memory. Also, honey has a strong flavor, so a little goes a long way.

Salsa
Instead of prepackaged onion dip, have jarred salsa on hand.
Why? These items cost about the same, but a ¼-cup serving of salsa has just 20 calories, no fat and a serving of vegetables; the same amount of dip contains 120 calories, 10 grams of fat and additives such as monosodium glutamate.

Natural Peanut Butter
Instead of reduced-fat peanut butter, keep a jar of natural peanut butter in your pantry.
Why? To lower the fat, manufacturers use fewer peanuts, replacing them with additives, like corn syrup solids. And although a serving of natural peanut butter has 4 more grams of fat than the reduced-fat spread, it's heart-healthy monounsaturated fat instead of the empty calories offered by corn syrup. The cost is roughly the same, so stick with the good stuff.

Olive Oil
Instead of bottled salad dressings, keep olive oil and some spices on hand.
Why? Exactly how much money you save depends on which oils and vinegars you use, but it's quick and relatively inexpensive to whip up a basic vinaigrette using extra-virgin olive oil, a tasty vinegar such as balsamic or cider, salt and pepper and a pinch or two of any herbs or spices you have on hand. You can make a different dressing every night with simple swaps such as lemon juice for vinegar. Plus, many bottled dressings have preservatives and other undesirable ingredients.

Plus: Delicious Recipes Straight From Your Pantry »

Canned Chunk Light Tuna
Instead of canned albacore tuna (solid white), buy canned chunk light tuna.
Why? Both types are versatile sources of lean protein, but albacore has almost three times the amount of mercury as chunk light, which comes from a smaller fish. Plus, you can get chunk light for about half the price.

Brown Rice
Instead of boxed-rice side dishes, keep brown rice and spices on hand.
Why? Packaged rice mixes make only the dish advertised, are more expensive than brown rice (about $1.75 per box, with three or four servings) and are often high in sodium. At approximately 11 cents per serving, plain brown rice is cheap and healthful. Season it with soy sauce, ginger and garlic for an Asian flavor, or mix in sautéed onion, bell peppers and canned diced tomatoes for a side with a Spanish twist.

Quick-Cooking Oats
Instead of flavored instant oatmeal, keep quick-cooking oats in your pantry.
Why? Oatmeal packets are convenient, but a box of quick-cooking rolled oats is cheaper and far more versatile. Flavored instant oatmeal costs about 44 cents per serving, while a bowl of quick-cooking oats clocks in around 14 cents. Plus, you can use the oats in baked goods or to stretch recipes such as meat loaf. And quick-cooking oats are ready in about 5 minutes.

Unpopped Popcorn Kernels
Instead of microwave popcorn, keep unpopped popcorn kernels on hand.
Why? Microwave popcorn has varying amounts of calories and fat, depending on the brand and flavor. But even the supposedly healthy ones usually contain palm oil, which is high in saturated fat. Microwave popcorn is also pricey: Orville Redenbacher SmartPop butter flavor microwave popcorn is about $5.80 for six 3-ounce bags, or 12 servings total in the box (48 cents per serving). Compare that with a 30-ounce jar of Orville Redenbacher Gourmet popping corn, which costs about $6.50 and makes 21 servings (31 cents per serving).

See More From AllYou.com:
Tips for Using the Healthy Foods You Should Always Have in Your Pantry »
Easy Canned Tuna Recipes »
Save on Groceries with these Pantry Staples »