4 Foods a Dietitian Buys at WalMart

Written by: Mairead Rodgers Russell, RD

Groceries are expensive right now, leading many of us to shop around and compare prices. While prices and selection can vary a lot between different stores, WalMart is often a less expensive option. Check out these options I pick up at WalMart – and stock up if you see them on sale!

1. Canned beans: Beans can be one of the most cost-friendly protein options out there, and also packs in lots of fibre. WalMart’s Great Value brand beans are only $1.44 a can, and choosing the no-salt-added option helps keep sodium intake in check. Beans can also be a good source of potassium, as well as iron and a variety of other minerals. Try pairing means with a source of vitamin C to help your body absorb more of the iron. Add black beans to burritos or tacos, use chickpeas to whip up a homemade hummus, or use lentils to make a big salad!
2. Frozen spinach: Frozen spinach is much less expensive than fresh, and won’t turn into a sad green puddle if you don’t eat it fast enough. A bag only costs $3.37! Frozen spinach contains all the same vitamins and minerals as fresh, including vitamins A, C, and K, as well as iron, folate, and potassium. Defrost spinach and add it to pasta sauce for a veggie boost, or stir a handful into your favourite soup for some extra greens. You can even throw it directly into your smoothie!
3. Canned salmon: Salmon is a great source of omega 3 fatty acids, but fresh salmon can be too expensive to eat as often as we should. Canned salmon has all the same benefits, but is only $4.64 per can, and is shelf stable. Try using canned salmon to make salmon burgers, turn it into a salmon salad to go in a wrap or sandwich, or flake it and serve over a big green salad. Bonus: mash any bones into the salmon for extra calcium!
4. Oats: Oats can do some heavy lifting, from breakfast through the rest of the day. They are a great source of soluble fibre, which is the type that helps keep cholesterol in check. A bag of oats is only $2.77 at WalMart and can be used so many ways. Cook oats traditionally in the morning, or use them to make a bacth of overnight oats ahead of time. Oats can also help add extra fibre to baked snacks, like muffins, or many desserts. Oats can even be used in place of breadcrumbs to make meatballs or hamburgers!

Add these staples to your grocery list and let us know how you use them in your kitchen!

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