20 ESSENTIALS FOR QUICK, HEALTHY, CHEAP MEALS

With the economy in a tailspin, penny-wise consumers are eating in instead of out, packing their pantries with budget-smart staples. However, if you aren't careful, you can simply swap out unhealthy restaurant fare for the equivalent in the grocery store. Here's a list to get you started on a healthier trend for the New Year.

1. Cooking oils, salad dressings and margarines low in saturated fat and high in monounsaturated fat. Ex: olive oil, canola oil. Buy tub or liquid margarines with zero Trans fats instead of butter.
2. Cooking spray oil. Ex: at 2 calories per spray, compared with 90 in a full tablespoon of oil, it means fewer fat calories. Buy canola or olive oil brands only.
3. Whole grain pastas. Ex: whole wheat as first ingredient.
4. Canned beans. Ex: Rinse, drain and add to salads, soups and main dish meals. Don't forget fat-free refried beans.
5. Low-sodium, low fat chicken, beef and vegetable stock and soups. Ex: Regular broths and soups are too high in sodium.
6. Instant or quick-cooking brown rice, barley and other whole grains. Ex: add canned beans, a frozen veggies pouch for a quick meal.
7. Whole grain breakfast cereals. Ex: Keep sugar to 7 grams or under and fiber to 5 grams or higher per serving.
8. Canned or "pouched" tuna and salmon. Ex: Buy water-packed, not oil packed. Eat twice weekly.
9. Nuts. Ex: Add to yogurt and salads for great fiber, protein and mono fats. Careful though, 1/4 cup packs 160 calories.
10. Vinegars (balsamic, red wine, sherry, white wine varieties). Ex: Add flavor without calories. Shake 1 part vinegar to 2 parts canola oil with a dash of Dijon mustard for a fresh salad dressing.
11. Canned fruits in light syrup or juice. Ex: Add 1/2 cup to cottage cheese or yogurt to help get the recommended 6 daily servings.
12. Fat-free or 1% milk, yogurt and cottage cheese. Ex: All adults need at least 3 servings daily. 1 cup is a serving.
13. Low-fat, whole wheat flour tortillas. Ex: Great for using leftovers for a quick snack or meal.
14. Whole-grain bagels, breads, English muffins, pitas. Ex: look for at least 2 grams fiber per serving.
15. Frozen vegetables. Ex: Look for the heat-in-the-bag varieties. Never been easier to eat those veggies! Add to canned soup or side dishes too.
16. Frozen fruits in the bag. Ex: Berries add an antioxidant punch. Toss a cup into oatmeal as it cooks, add to smoothies or heat in the microwave with 1/4 cup of juice.
17. Pre-portioned frozen seafood, chicken, sirloin. Ex: Easy to keep for quick meals. Save money buy buying in larger portions and packaging them yourself.
18. Egg Substitutes. Ex: These no cholesterol versions can be frozen and thawed as needed. Saves money on spoilage of fresh eggs.
19. Herbs and Spices. Ex: Pick varieties without salt (or sodium) on the label. Cinnamon, curry, and chili pepper actually have medicinal benefits besides flavoring foods without salt.
20. Pork loin, ground buffalo and ground turkey breast. Ex: Make sure the label states ground "breast" for the turkey. All 3 make the meal as lean as chicken! 4 ounces raw cooks down to a healthy 3 ounce serving.