We ask accredited practising dietitian Kate Deppeler her top recommendations for foods that are easy on the wallet and the waistline - plus some tasty ways to enjoy them.
Tinned beans such as chickpeas, lentils or kidney beans:
Not only are beans and legumes high in fibre and low glycemic index, they are a low-cost, vegetarian source of protein.
Tinned tuna is an excellent source of lean protein and heart-healthy omega-3 fats. Tinned tuna is also portable so it can be an easy and quick lunch option.
Vegetables are an excellent source of fibre, vitamins and minerals. Frozen vegetables can be just as nutritious as fresh.
Berries are potent antioxidants and have anti-inflammatory compounds. Berries are also a good source of vitamins, minerals and fibre. Frozen berries have nearly the same health benefits as fresh for only a fraction of the cost.
Grains like basmati rice are a good source of carbohydrates, which provide energy and B vitamins. Basmati rice is one of only a few rice varieties that are moderate GI, meaning it will produce a more gradual rise in blood sugar after eating and help to slow digestion and increase fullness.
Rolled oats or porridge:
Slow cooking oats can make a delicious, high-fibre, low-fat and low-GI breakfast choice. Oats are inexpensive and may keep in a pantry for up to two to three years when stored properly.