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  1. This citrus fruit is the true breakfast of champions. Just one grapefruit contains more than your daily requirement of vitamin C. Cost: About 6¢ per serving. Other inexpensive and healthy fruits: Bananas (10¢ per serving), Valencia oranges (17¢ per serving) and cantaloupes (19¢ per serving).
  2. Carrots are packed with a variety of antioxidants, including beta-carotene, that promote heart and eye health. Cost: About 6¢ per serving. Other healthy veggies: Green cabbage (12¢ per serving), yellow onions (13¢ per serving) and Russet potatoes (14¢ per serving).
  3. This popular pantry item offers protein and heart-healthy unsaturated fats.Use it in: Snacks, sandwiches, sauces and baked goodsCost: About 20¢ for 2 tablespoons  
  4. Eggs are a good source of lean protein, and also contain vitamin B12, riboflavin and phosphorus.Use them in: Omelets, frittatas and saladsCost: About 13¢ per large egg   
  5. This grain helps lower LDL (bad) cholesterol.Use them in: Baked goods, breakfast and to stretch ground-meat dishesCost: About 17¢ per ½ cup for quick-cooking oats   
  6. This fruit is a good source of vitamin C and is full of both soluble and insoluble fiber.Use them in: Salads and baked goods; as a snackCost: About 60¢ each, depending on variety and season    
  7. This leafy green is loaded with vitamins (A, C, K and folic acid) and manganese.Use it in: Salads, pasta dishes, casseroles, soups and stewsCost: About $1 for 5 ounces of fresh spinach 
  8. This tasty staple provides lean protein that’s full of fiber, calcium, folic acid and iron and other minerals. They can be an important protein source for people who eat few or no animal products.Use them in: Salads and stewsCost: About 35¢ per ½-cup serving (canned)     
  9. They provide fiber and an array of nutrients, depending on which veggies you buy.Use them in: Sides and casserolesCost: About 40¢ per serving      
  10. These spuds are very filling (because they contain fiber) and a source of vitamins A and B6.Use them in: Main and side dishesCost: About $1 each       
  11. Brown rice is a whole grain and a source of vitamin B6, magnesium, copper, zinc and manganese. Choosing brown rice over white provides you and your family with six times more fiber.Use it in: Soups, salads and side dishesCost: About 37¢ per ½ cup (cooked)        
  12. This fish is a healthful lean protein and contains omega-3 fatty acids.Use it in: Sandwiches, casseroles and saladsCost: About 75¢ for 3 ounces