Anyone who reads this blog even occasionally knows that I’m always looking for ways to feed my children healthy food (that they’ll eat) and inexpensive is always helpful.

So reading Divine Caroline recently, I stumbled upon “The 20 Healthiest Foods for Under $1,” and I found it interesting that so many of the items on this list also showed up on the list of 11 healthy foods that are easily purchased anywhere at any time of year, which we recently wrote about here.

Keep in mind, the $1 pricetag on these foods is really a per-serving price.  But it’s good to know that you can still get healthy foods for reasonable prices. Will that last much longer with the way food costs keep escalating? We’ll see.

Anyhow, hoepfully this list can help. I’m taking the crew to the grocery store tonight (Saturday nights are such the best time to go to the store with two little ones in tow, trust me. Yes, I lead SUCH an exciting life as a mom. Sigh.), and at least a few of these items are going to be on the shopping list.

(Anything in italics is from Divine Caroline.)

1. Oats
High in fiber and complex carbohydrates, oats have also been shown to lower cholesterol. And they sure are cheap—a dollar will buy you more than a week’s worth of hearty breakfasts.
Regular readers are aware that oatmeal’s a big breakfast selection in our house. During this hot summer, it hasn’t been on the table as much as usual, but just yesterday morning Markus scarfed down a huge amount of oatmeal. Even Rafael, whose favorite breakfast is “Uncle Andy’s cereal,” otherwise known as Honey Bunches of Oats, is still having oats (hey, it’s in the title). We generally buy it on sale and sometimes even have a coupon, so even though it’s a little pricier than plain old oats, it still is definitely less than $1 per serving.

2. Eggs
You can get about a half dozen of eggs for a dollar, making them one of the cheapest and most versatile sources of protein. They are also a good source of the antioxidants lutein and zeaxanthin, which may ward off age-related eye problems.
I’m not exactly sure where this writer’s buying eggs, because they’re pretty pricey in my neck of the woods (I try to buy organic eggs and milk though, so that could be part of it), but even on the occasions when the little guys eat two eggs, it’s still a pretty cheap per-serving cost. They both love omelets.

3. Kale
This dark, leafy green is loaded with vitamin C, carotenoids, and calcium. Like most greens, it is usually a dollar a bunch.
I’ve got to admit, this is one that’s going to have to wait until they get older; Rafael won’t eat “leaves” quite yet and whenever he sees “green things” in his lo mein, he wants them picked out (at least we’ve progressed from him insisting on one of us picking them out — we refuse — to his begrudginly picking them out). And Markus is suspicious of any food that’s so flimsy.

4. Potatoes
Eaten with the skin on, potatoes contain almost half a day’s worth of Vitamin C, and are a good source of potassium. If you opt for sweet potatoes or yams, you’ll also get a good wallop of beta carotene. Plus, they’re dirt cheap and have almost endless culinary possibilities.
I love potatoes, but we rarely eat them these days. It is easy to forget that they’re pretty healthful. Like all young ones, Rafael loves French fries and chips. We’re good about keeping him away from these, but maybe if I tell him this is the same food that makes fries … Hmm. Must think.

5. Apples
They are a good source of pectin — a fiber that may help reduce cholesterol — and they have the antioxidant Vitamin C, which keeps your blood vessels healthy.
Rafael loves Granny Smith apples, though he still wants them peeled. Markus is learning to eat them (unpeeled).

6. Nuts
Though nuts have a high fat content, they’re packed with the good-for-you fats—unsaturated and monounsaturated. They’re also good sources of essential fatty acids, Vitamin E, and protein. And because they’re so nutrient-dense, you only need to eat a little to get the nutritional benefits.
My guys love peanuts and, as most of you know, Markus loves cashews. These days, every couple of weeks, local supermarkets have a 1/2 price sale on Emerald cocktail peanuts. Sounds goofy, but they’re only peanuts and salt. Or they have an even larger package of Planter’s unsalted, which are just plain old peanuts, two for $5. Rafael’s eaten macadamia nuts when my dad’s come to visit, but those are a little pricey, even when on sale.

7. Bananas
High in potassium and fiber (9 grams for one), bananas are a no-brainer when it comes to eating your five a day quotient of fruits and veggies.
Ever since Rafael used to religiously watch Curious George, he’s enjoyed bananas. And Markus used to love a mashed banana or two every day. He’s begun eating bananas unmashed, too. And at local markets you can sometimes get them really cheap. We have a produce store near us called Crazy Farm that sells produce at about half the cost of the supermarkets.

8. Garbanzo Beans
Not only are they a great source of protein and fiber, but ‘bonzos are also high in fiber, iron, folate and manganese, and may help reduce cholesterol levels. And if you don’t like one type, try another — black, lima, lentils …
Black beans are hugely popular in this house. Even at his pickiest, Rafael would eat black beans. Stock up at the ShopRite Can Can sale and you can get pre-cooked for five cans for 50 cents or something (OK, not that cheap, but they’re pretty freakin’ cheap).

9. Broccoli
Broccoli contains tons of nice nutrients — calcium, vitamins A and C, potassium, folate and fiber. As if that isn’t enough, broccoli is also packed with phytonutrients, compounds that may help prevent heart disease, diabetes, and certain cancers.
I love broccoli. The little guys, not so much. But it’s cheap. Gonna try it.

10. Watermelon
This summertime fruit is over 90 percent water, making it an easy way to hydrate, and gives a healthy dose of Vitamin C, potassium, and lycopene, an antioxidant that may ward off cancer.
And it’s cheap. Rafael’s tried it out. Markus wasn’t so sure about it. I know that in time they’ll be quite happy to eat it.

11. Wild Rice
It won’t cost you much more than white rice, but wild rice is much better for you. Low in fat and high in protein and fiber, this gluten-free rice is a great source of complex carbohydrates. It packs a powerful potassium punch and is loaded with B vitamins.
Markus has been willing to try it. Rafael doesn’t like it because wild rice usually has what looks like “things” mixed in with the rice. He’s in that “only one food on the plate at a time” stage.

12. Beets
They’re powerhouses of folate, iron, and antioxidants.
These were on that earlier list of excellent foods. I love them. I’m gonna have to buy them for the little guys. Wonder if they’ll eat them. I’ll let you know.

13. Butternut Squash
five grams of fiber per half cup and chunks and chunks of Vitamin A and C. When in season, butternut squash and related gourds are usually less than a dollar a pound.
Huh. I’ll have to try it out. I like it; Could be a hit. Maybe not. We’ll see.

14. Whole Grain Pasta
a complex carbohydrate source that is high in protein and B vitamins.
Let’s face it: regular pasta is tastier, but once you get used to whole grain, it’s good. We eat it almost exclusively; Rafael and Markus don’t know any different. Rafael loves any kind of pasta, pretty much. Markus likes lasagna and noodles but he’s not big on penne or rotini. He’s two; i.e., he’s picky these days.

15. Sardines
And the little fish come with big benefits: calcium, iron, magnesium, zinc, and B vitamins. And, because they’re low on the food chain, they don’t accumulate mercury.
These were on that 11 best foods list, too. I’ve never been big on them, but they are good for you. Maybe I can get the little guys to have some fish without poisoning them with mercury.

16. Spinach
Spinach is perhaps one of the best green leafies out there—it has lots of Vitamin C, iron, and trace minerals. Plus, you can usually find it year round for less than a dollar.
See kale.

17. Tofu
is an inexpensive protein source … It’s high in B vitamins and iron, but low in fat and sodium, making it a healthful addition to many dishes.
It’s not bad. Maybe the little guys will eat it. Stay tuned.

18. Lowfat Milk
Yes, the price of a gallon of milk is rising, but per serving, it’s still under a dollar; single serving milk products, like yogurt, are usually less than a dollar, too. Plus, you’ll get a lot of benefit for a small investment. Milk is rich in protein, vitamins A and D, potassium, and niacin, and is one of the easiest ways to get bone-strengthening calcium.
To be honest, I still feed the guys full-fat milk. They’re skinny little guys and I figure I drank whole milk my whole childhood and it didn’t make me fat. OK, I need to lose weight, but it’s still my baby weight. I haven’t drunk whole milk in years, so I can’t blame it on that. There’s no reason at 4 and at 2 that the smitchiks can’t still drink whole milk.

19. Pumpkin Seeds
they’re a goldmine of magnesium, protein, and trace minerals.
They also were on the 11 best foods list. I think I can probably get the guys to eat them; they’re on tomorrow’s shopping list.

20. Coffee
The old cup-o-joe has been thrown on the stands for many a corporeal crime — heart disease, cancer, osteoporosis — but exonerated on all counts. In fact, coffee, which is derived from a bean, contains beneficial antioxidants that protect against free radicals and may actually help thwart heart disease and cancer. ... When made at home, coffee runs less than 50¢ cents a cup.
Really? Rock on. But my little guys aren’t getting anywhere near a cup of coffee. They have way too much energy already. I have a feeling that the amount of caffeine I drink negates any healtful aspects of it.

Well, that’s it. I’ll let you know how it goes with some of these foods. Hopefully I can introduce some new, healthful items into the little guys’ diets.

File photo, 2003, by Robert F. Rodriguez / The Journal News/LoHud.com of a woman shopping for organic produce at the Hungry Hollow Co-op in Chestnut Ridge. No, that’s not me!