Deputy Editor Sue Perry explains, "We looked at the most nutrient-dense foods -- in the produce department, in the meat section, in the dairy section and so forth. And what we did was we crunched the numbers to find those foods that carried the most nutrients for the buck."
Meats are often the most expensive items on your grocery list. But you can also get protein from peanuts, lentils, beans and turkey.
"Don't just wait until Thanksgiving to have your turkey," Perry urges. "All year-round, it's a really good deal. It's about $1.59 a pound, and you get so much on the turkey and it's really lean protein."
For calcium, ShopSmart found that reconstituted powdered milk is just as good for you as regular milk, but it costs $.10 less a serving.
And for heart-healthy Omega-3's, you can skip pricey fish and try ground flaxseed.
"Flaxseeds can be ground up and mixed with herbs and spices and sprinkled on salads and vegetables," Perry says. "It's just another way to get your Omega-3's without even eating fish. Tofu is another great source of Omega-3 and if you want some fish, canned sardines only cost $1.59 for one of those little tin. And not only is it loaded with Omega-3's, but also calcium, because of those soft little edible bones."
Finally, ShopSmart suggests you discover Quinoa. It's a seed you can use instead of rice and costs about $.50 a serving.
"What you get in quinoa has 50% more fiber than you get in brown rice and it's a seed that's actually a complete protein. It has more protein than an egg," Perry says.
For more information from ShopSmart Magazine, click here.