4. Whole Grain Pasta
Serving size: 2 ounces (about 1 cup)
Approximate cost per serving (U.S.)*: 15-25 cents
Approximate fiber per serving: 6 grams
*Food prices vary widely; this is only an estimate based on recent U.S. averages.
This high-fiber food can go casual, fancy, hot, cold or casseroled, and it's another healthy choice the whole family can enjoy. Check the package before you buy, though: It's important to choose the whole-grain (usually whole-wheat) kind, because that's where the real fiber is.
The fiber count will vary depending on which pasta you choose, especially because you can now find pasta products that have been enriched with extra fiber. On average, though, you're looking at about 6 grams of fiber in a 2-ounce serving of whole-grain noodles. At a cost of anywhere from $1.50 to $2 per pound, you can pay less than 25 cents for up to a fourth of your recommended daily intake.
To get the most from your pasta, though, cover it in a healthy sauce, such as one made of fresh or canned tomatoes, olive oil and garlic. A heavy cream sauce won't do much for your health, no matter how much fiber it's coating.
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