Your food gives you energy, helping the body perform basic functions from growing muscles to sleeping soundly. After months without the right nutrients, your body may experience problems with digestion, skin issues, or even physical pain. The connection between physical and mental health is strong.

A nutritious diet with foods like leafy greens, seafood, and unprocessed grains are said to improve bodily functioning and improve brain function. Think of eating right as an investment in your health, well-being, and overall life.

These 10 tips will help you reduce the initial monetary investment that you make while giving you so much more in return. The best way to get value out of your grocery store bill is to use everything that you buy!

Meal prepping helps you buy what you need and ensures that less will go to waste. Avoid stocking your pantry with items you will only use once by sticking to these staples. Download my free e-book for a pantry staple list! Use their private-label products, and splurge only on items outside of this list.

There are so many staples available at affordable prices. Items like flour, baking soda, beans, and frozen veggies can last for a long time. Instead of buying a can of beans, head to the bulk section and buy a whole bag.

Buying large quantities will save you money and time at the grocery store. With the right planning and buying enough products in bulk, you could go for months without restocking on some pantry staples.

Your local grocery store likely has sales going on throughout the year — you just have to keep your eye out for them! Be on the lookout for these deals as you shop. Fruits and vegetables that are in season are easy to access, both at your grocery store and farmers markets.

More supply always reduces demand and reduces the price. Keep track of what fruits and veggies are in season to save throughout the year! Another option is to find a local community CSA!

They have in-season produce and give you a chance to support a local business. Many also offer volunteer opportunities; in exchange for washing produce, you get a box to take home!

Organic veggies and fruits can be more expensive than their conventional counterparts, and that value comes from eating food free of pesticides. Another way to avoid the prices of organic food is to buy non-GMO. Lycopene is an antioxidant that may reduce inflammation, protect cells from damage and lower the risk of disease Canned tomatoes are a handy staple to have in your kitchen.

They can easily be added to soups, casseroles and stews. If your budget is tight, carrots are a cheap and nutrient-dense vegetable to include in your diet.

Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content. Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium and manganese Due to their high antioxidant content, eating carrots regularly may help decrease inflammation and reduce the risk of stomach cancer 35 , You can reap the health benefits of carrots by enjoying them raw or cooked.

They make an excellent addition to salads and cooked dishes. High amounts of vitamin C are found in green cabbage, in addition to some B vitamins and trace minerals Cabbage and other cruciferous vegetables are unique because of their glucosinolate content.

Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer 38 , Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease and type 2 diabetes 40 , A versatile vegetable, cabbage is easy to add to your diet.

Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients. There are several different ways to enjoy butternut squash. Brown rice is a fantastic, cheap food that provides fiber, vitamins and minerals. It consists mostly of carbs , with 3.

The health benefits of brown rice include reducing the risk of type 2 diabetes and heart disease, as well as promoting weight control 43 , 47 , 48 , Including brown rice in your diet is simple.

It is quite easy to prepare and can be enjoyed with just about any meal. It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium Fiber promotes fullness and may help lower cholesterol and blood sugar levels 50 , 51 , 52 , 53 , The combination of fiber, vitamins and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart disease and obesity 50 , 56 , 57 , In general, oats are enjoyed as a breakfast food.

You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal. Canned beans are budget friendly, in addition to being very nutritious. Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium Furthermore, they are an excellent source of plant-based protein.

There are Protein is beneficial for weight maintenance and muscle strength 60 , Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes. This is likely due to their ability to lower cholesterol and promote blood sugar control 62 , 63 , Beans can be incorporated into just about any dish.

They are commonly added to soups, salads and burritos. They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control This may reduce the risk of chronic diseases such as diabetes and cancer Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.

Edamame is a healthy food with a fairly low price. Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer.

This is often attributed to their content of isoflavones, which function as antioxidants in the body 70 , 71 , Most often, edamame is prepared as a steamed side dish.

You can increase its flavor by adding seasonings of your choice. Quinoa is a complete source of protein , which means it provides all the essential amino acids your body needs. This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources.

Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease 74 , Quinoa is also a great nutrient-dense grain that is safe for people with celiac disease The use of quinoa in cooking is similar to that of rice.

With only 31 calories per cup 8 grams , you can eat a lot of it without gaining weight Furthermore, popcorn provides some filling fiber and disease-fighting antioxidants, as well as a fair amount of B vitamins and magnesium To make air-popped popcorn, place one-fourth cup of popcorn kernels into a brown paper bag and heat it in the microwave until it stops popping.

Add toppings of your choice, such as olive oil, sea salt or Parmesan cheese. They are full of some important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese They'll also last longer than fresh fruits and vegetables, preventing expensive food waste.

If you have freezer room, the largest frozen bags tend to offer the best value. When you shop at conventional grocery stores, the store or generic brand will often be cheaper than the name brand for the same quality product. Look for simple ways to save money throughout the day.

Instead of picking up a morning coffee on your way to work or school, for example, make your coffee at home. Instead of buying breakfast or lunch, prepare your own using leftovers or home-made salads, sandwiches, or boiled eggs. Buy in bulk. Buying non-perishable items, such as dried beans and canned fish, in bulk can save you money as well as shopping time.

If you have the space, you can store bulk-bought grains and cereals in airtight containers and freeze perishable items, such as meat and bread, in smaller portions to use as needed. Alternatively, you can split them with a friend—saving you both money. Shop for produce in season and buy by the bag.

When produce is in season it is at its cheapest, as well as its tastiest and most nutritious. Look for whole grains. Whole, unprocessed grains such as brown rice, oats, and quinoa are often less expensive than their processed alternatives sugar-laden cereals, white rice, and white bread and contain little to no harmful added sugar and refined flour.

Drink water instead of soda. While organically grown food reduces the potential health and environmental hazards posed by pesticides, genetically modified organisms, irradiation, and additives, it can often cost more than conventionally grown food.

However, there can still be ways to enjoy the higher quality and stay within your budget:. Opt for locally grown food. Some small local farmers use organic methods but aren't certified organic due to the cost involved. Be selective. Some fruits and vegetables have more chemical residue than others.

Generally, if you eat the skin such as apples, strawberries, cucumbers choose organic. For produce such as bananas, pineapple, or avocados, stick to cheaper, conventionally grown items.

Compare prices. Having an organic label on baked goods, desserts, and snacks might make them sound healthier, but even organic processed foods are still high in sugar, salt, fat, or calories.

Always read the labels carefully. The neighborhood grocery store is not the only place to shop. Sometimes other venues can offer significantly cheaper ways to purchase healthy food. Discount stores. Warehouse or club stores like Costco offer great bargains for seasonal produce, and foods such as chicken and cheese.

To avoid waste, freeze large portions in smaller, more manageable sizes. Search out Farmers' Markets. Many places host weekly farmers' markets where local farmers sell fresh food directly, often cheaper than the grocery store.

Towards the end of the market, some vendors sell remaining perishable items at a discount. Join a CSA community supported agriculture group. A CSA is a great way to have local, seasonal food delivered directly from a farmer. Buying clubs can also help make grocery shopping a more social experience.

Ethnic markets and corner stores are worth looking into. Many feature an impressive, affordable selection of fruits and vegetables, as well as other products.

Online retailers. There are plenty of websites available that offer grocery deliveries—which can save you plenty of time and in some cases also money.

Some online retailers offer discounted rates over traditional grocery stores while others such as Thrive Market in the U. also focus on healthy, non-processed foods. Always factor in any delivery charges or membership fees when comparing prices.

Shop the perimeter of the store first. Eat a healthy snack before shopping. Take advantage of sales. If you have the shelf or freezer space, stock up on staples or products that you use often when they go on sale. Be smart about coupons. Your body relies on protein for many of its functions.

Affording some meat and fish sources of protein, though, can put a real strain on your food budget. By making a few dietary adjustments, you can save money and still enjoy plenty of protein in your diet.

Purchase less expensive cuts of meat by comparing the price per pound on different options. Try using chicken thighs rather than breasts, or stewing beef rather than a prime cut of steak to make tasty casseroles, soups, stews, and stir-fries. Bulk out meat dishes with other ingredients.

Add rice, pasta, fresh or frozen vegetables, beans, or whole grains to meat to make delicious, filling meals. Combine ground meat with black beans in tacos, for example, add whole grains to meatloaf, or add lots of veggies to a chicken stir fry.

Experiment with vegetarian sources of protein. Unprocessed veggie proteins, such as soy, tofu, beans, and lentils, can be tasty, easy to prepare, and inexpensive. Eggs are not just for breakfast.

Veggie omelets and frittatas, for example, make quick and healthy meals that are high in protein and low in cost. Add a side of rice, beans, or salad for a satisfying lunch or dinner. Enjoy probiotics.

Non-dairy probiotic foods include sauerkraut, vegetables that have been pickled in brine rather than vinegar, miso soup, and tempeh. Use canned fish or chicken as a healthy, inexpensive option for things like sandwiches, enchiladas, casseroles, and salads.

Preparing large portions of food to use over multiple meals can save you time and energy as well as money. Cook once and eat multiple times. Cook a large meal at the beginning of the week so that you have extra to use later in the week when you don't feel like cooking. One-pot dishes , such as soups, stews, or casseroles, save on preparation time, money, and dishwashing.

Freeze leftovers or re-use them for lunch. For a cheap and nutritious breakfast, cook one pot of oatmeal and heat up a serving each morning; vary it by adding fruit, nuts, or seeds.

Instead of throwing away leftovers or forgetting about them at the back of the fridge, get creative and use them to make new meals.

Dried Lentils Edamame Quinoa

Discounted clean eating options - Canned beans Dried Lentils Edamame Quinoa

Bagged spinach is quite healthy and almost always reasonably priced. Spinach is rich in vitamin K, which plays an important role in bone health and reducing the risk of heart disease and cancer 5. Also, spinach provides immune-boosting vitamin A, vitamin C, folate and manganese 12 , A study found that consumption of spinach lowered the risk of non-alcoholic fatty liver disease Like other leafy, green vegetables, spinach also contains beneficial plant compounds.

They have the ability to reduce inflammation and prevent cell damage, which helps prevent chronic diseases Incorporating spinach into your diet is simple. You can add it to salads, casseroles and soups. It can also be blended into smoothies for a nutrient boost. Russet potatoes are an excellent source of nutrients and typically available for a reasonable price.

Potatoes provide significant amounts of vitamins C, B6, and other nutrients. They also contain fiber , which supports digestion and appetite control 2 , 16 , 17 , 18 , Additionally, potato skins are rich in minerals, especially potassium.

In fact, a medium-sized russet potato contains nearly twice the amount of potassium found in a banana 16 , There are several ways to add potatoes to your diet. They taste great baked or boiled and make a fantastic side dish.

Sweet potatoes are extremely healthy and one of the cheapest vegetables you can buy. They are particularly high in beta-carotene, which is converted into vitamin A in the body. Sweet potatoes also contain a decent amount of B vitamins, vitamin C, potassium and fiber.

Studies show they may have anti-inflammatory effects, which help lower the risk of chronic diseases such as cancer and diabetes 21 , 23 , 24, You can pair sweet potatoes with just about any dish, and they are quite easy to prepare by steaming, baking or roasting.

Tomatoes are the most frequently consumed canned vegetable in the American diet. What really makes tomatoes shine is their vitamin C content. They also provide some B vitamins, vitamins A, E and K and many trace minerals 27 , Many of their health benefits are attributed to their lycopene content.

Lycopene is an antioxidant that may reduce inflammation, protect cells from damage and lower the risk of disease Canned tomatoes are a handy staple to have in your kitchen. They can easily be added to soups, casseroles and stews.

If your budget is tight, carrots are a cheap and nutrient-dense vegetable to include in your diet. Carrots are one of the richest sources of beta-carotene, which is responsible for their impressive vitamin A content. Furthermore, carrots contain a significant amount of fiber, vitamin C, vitamin K, potassium and manganese Due to their high antioxidant content, eating carrots regularly may help decrease inflammation and reduce the risk of stomach cancer 35 , You can reap the health benefits of carrots by enjoying them raw or cooked.

They make an excellent addition to salads and cooked dishes. High amounts of vitamin C are found in green cabbage, in addition to some B vitamins and trace minerals Cabbage and other cruciferous vegetables are unique because of their glucosinolate content.

Glucosinolates are antioxidants that have been studied for their ability to protect against certain types of cancer 38 , Some studies have also found that cabbage consumption may lead to a significant reduction in the risk of heart disease and type 2 diabetes 40 , A versatile vegetable, cabbage is easy to add to your diet.

Compared to other winter squash varieties, butternut squash provides a higher amount of nutrients. There are several different ways to enjoy butternut squash. Brown rice is a fantastic, cheap food that provides fiber, vitamins and minerals. It consists mostly of carbs , with 3. The health benefits of brown rice include reducing the risk of type 2 diabetes and heart disease, as well as promoting weight control 43 , 47 , 48 , Including brown rice in your diet is simple.

It is quite easy to prepare and can be enjoyed with just about any meal. It contains an impressive amount of nutrients, including B vitamins, iron, manganese, phosphorus, zinc and magnesium Fiber promotes fullness and may help lower cholesterol and blood sugar levels 50 , 51 , 52 , 53 , The combination of fiber, vitamins and minerals in oatmeal may have the potential to reduce the risk of several diseases, including type 2 diabetes, heart disease and obesity 50 , 56 , 57 , In general, oats are enjoyed as a breakfast food.

You can combine them with fruit, milk, yogurt and several other ingredients for a healthy and delicious meal. Canned beans are budget friendly, in addition to being very nutritious.

Beans contain a significant amount of fiber and a variety of vitamins and minerals, including folate, iron, magnesium and potassium Furthermore, they are an excellent source of plant-based protein.

There are Protein is beneficial for weight maintenance and muscle strength 60 , Consuming beans and other legumes is also associated with a reduced risk of heart disease and diabetes.

This is likely due to their ability to lower cholesterol and promote blood sugar control 62 , 63 , Beans can be incorporated into just about any dish.

They are commonly added to soups, salads and burritos. They also contain an impressive amount of protein and fiber, which is why they are so filling and helpful for weight control This may reduce the risk of chronic diseases such as diabetes and cancer Research also suggests that eating lentils is associated with improved blood pressure and cholesterol levels, which is important for preventing heart disease The use of lentils is similar to that of beans, and there are several ways that they can be incorporated into the diet, such as in salads and soups.

Edamame is a healthy food with a fairly low price. Studies show that edamame and other soy-based foods may help lower the risk of heart disease, osteoporosis and certain types of cancer. This is often attributed to their content of isoflavones, which function as antioxidants in the body 70 , 71 , Most often, edamame is prepared as a steamed side dish.

You can increase its flavor by adding seasonings of your choice. Quinoa is a complete source of protein , which means it provides all the essential amino acids your body needs. This sets it apart from other grains, which need to be paired with other foods to be considered complete protein sources.

Also, quinoa contains antioxidants, fiber, B vitamins, vitamin E, iron, manganese, zinc and several other trace minerals, all of which protect your cells from damage that often leads to disease The health-promoting properties of quinoa have been shown to promote brain health and may help prevent the development of heart disease 74 , Quinoa is also a great nutrient-dense grain that is safe for people with celiac disease The use of quinoa in cooking is similar to that of rice.

With only 31 calories per cup 8 grams , you can eat a lot of it without gaining weight Furthermore, popcorn provides some filling fiber and disease-fighting antioxidants, as well as a fair amount of B vitamins and magnesium To make air-popped popcorn, place one-fourth cup of popcorn kernels into a brown paper bag and heat it in the microwave until it stops popping.

Add toppings of your choice, such as olive oil, sea salt or Parmesan cheese. They are full of some important vitamins and minerals, such as vitamin C, vitamin B6, potassium and manganese Additionally, bananas provide a decent amount of fiber, which may benefit digestive health, promote weight loss and protect against diabetes 20 , You can enjoy bananas as a quick snack food.

They also taste great combined with peanut butter or yogurt. The only real deal gives you the ingredients listed. Always have a shopping list on hand. It is easy to buy extras when you are just strolling around the store without a guide.

You will surely pick the food you will regret later or not even know what to do with. Try to avoid those isles. It might feel good to know you can make dinner in 2 minutes just by heating one of the canned prepared dishes, but trust me. There is very little real food in there.

Additionally, it is packed with ingredients to keep the food last as long as possible. With our easy recipes, you can whip up a meal for the whole family in less than half an hour using only the best of the best from fresh, real, clean, wholesome ingredients.

But only products which are in season. Buying strawberries in December gives you only the strawberry look. Nothing else is in those berries. The fruits and vegetables bought from home growers contain not only extra vitamins and minerals compared to the store-bought ones, but the taste is incomparable.

This never happens with store-bought food. This is very important. Going shopping on an empty stomach is the worst thing you can do. You are prone to buy quick snacks, and you will double your cart.

In preparing for your shopping, think of a meal plan. Make sure your shopping list includes a bit of everything. Some fruits, lots of veggies, legumes or meat for protein, nuts for flour, and some natural sweeteners.

That way, it would be much easier to jot down weekly meals and, subsequently, a weekly shopping list. Meal prep will become a breeze in life. Here are the main ingredients to have on your grocery shopping list.

Print it out and have it with you when you go shopping. Pick healthy oils, fruits, and veggies that are in season. Choose foods that are minimally processed and avoid canned goods. Once you clean up your diet and swap your pantry staple ingredients, it will become super easy to make a great snack with our food choices.

They all will be high in protein, without added salt or extra sodium, and mostly all unprocessed. Some frozen fruits and vegetables give you more nutrition than those bought fresh in the stores. Frozen bio-quality packets can be great substitutes if you cannot get fresh fruits or vegetables.

Again, read the ingredients and ensure nothing else is added. There might be a case where you live on the outskirts and do not have anything around you. With only a small market or general store, there might be some items that are a part of a clean eating missing.

A clean diet or lifestyle does not include processed or refined sugars, such as table sugar, high-fructose corn syrup, and artificial sweeteners. Instead, they focus on whole foods that are in their natural state and thus contain natural sugars like those found in fruits and vegetables.

There are some foods you should avoid when it comes to clean eating. Processed and packaged foods such as cookies, chips, and other snack foods should be avoided, as well as anything high in salt and sugar. Fast food is also not recommended due to its unhealthy ingredients and high sodium.

High-fat processed dairy products like cheese and ice cream are also not ideal for a clean eating lifestyle. Refined grains such as white bread and white pasta should be kept off the grocery list, while sugary drinks like soda should also be avoided.

Other items that do not belong on your clean eating list include processed meats such as hot dogs and deli meats, fried foods, canned soups or sauces, candy bars, and anything with excessive amounts of artificial sweeteners or preservatives.

Keeping these items off your grocery list will help you stick with your clean eating plan. Here is the list, you can print for your own use in PDF Format. Need Support or have Questions? Join our Free Facebook Group. Follow us on Pinterest , Facebook , Instagram , TikTok , Flipboard , or YouTube.

More Posts by this author. Save my name, email, and website in this browser for the next time I comment. Recipes Appetizers Bread Breakfast Main Dishes Desserts Sides Salads Snacks Soups and Stews Sauces and Spices Drinks Resources Pantry Shop About What is Clean Eating Clean Eating with Zuzana.

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Discounted clean eating options - Canned beans Dried Lentils Edamame Quinoa

JUMP TO. Why is Eating Healthy and Clean So Important? Buy And Eat Fruits and Vegetables in Season Fruits and vegetables that are in season are easy to access, both at your grocery store and farmers markets.

Buy non-GMO Instead of Organic Another way to avoid the prices of organic food is to buy non-GMO. Make Your Own Snacks Reduce your grocery list by using leftover produce and other items to make yourself some snacks!

These are some of my favorite snack recipes to have on hand when I need to munch on something salty or sweet: Apple Toasts : Make these in a few minutes with nut butter and toppings.

Air Fryer Kale Chips : Store-bought kale chips can be expensive. If you want to prep your kale and vegan cheese in advance, you just need four minutes and an air fryer!

Warning: these chips are addicting! Popcorn: Buy popcorn in bulk and make it the traditional way on the stove in a pot with a little bit of avocado oil or ghee. Top with a seasoning of your choice!

Stuffed Dates : Prep these in advance and store in your fridge. Stuffed dates are great for moments when you crave something sweet. Fruit-Filled Muffins: Bake in advance and have them for breakfast or a quick snack! Banana Sushi : Rolled in nut butter, dark chocolate, and coconut flakes, banana sushi is a delicious frozen snack!

Peanut Butter Smoothie : Sip your snack with this recipes Subscribe to Online-Only Grocery Services Save time and money by ordering with an online-only grocery service that delivers items right to your door! They also have marketplaces that you can add on pantry staples for a fraction of the cost.

Sizzlefish flash-freezes fish to make their products more affordable especially if you are sharing the box with other household members. Disclaimer: Although I am a certified health coach, I am not your health coach.

This article is for educational and informational purposes and does not substitute for advice from a medical professional. Talk to a physician or qualified health provider before seeking treatment for any medical condition or making changes to your diet or lifestyle.

Do not disregard their recommendations or avoid treatment because of my blogs, posts, or content. I am not liable for any damages that are a result or related to your use of this content.

Popular Guides. READ MORE. If your shopping list includes nuts, beans, or grains, consider buying in bulk to save money and keep your pantry well-stocked for future meal planning.

When it comes to fruits and vegetables, frozen and canned options can be healthy alternatives to fresh produce. Many frozen veggies and fruits even have resealable packaging that allows you to use what you need and store the rest.

Be sure to read the label for any added sugar or salt. And skip frozen options that have added butter or cream sauces. Coupons are a great way to save on your grocery bill. You can clip coupons from newspapers and ads or search online for digital coupons.

Coupons are a great way to save on your grocery bill, especially if you have your shopping list planned out. You can search for online coupons for the ingredients on your list. With over a billion coupons available each year, you will likely find a coupon that you can use.

Even low-value cents-off coupons can really add up. Items like canned tomatoes, milk, olive oil, and frozen fruits and vegetables are usually available in a cheaper store brand version. Learning which store brands your grocery store carries can help you reduce your total at the cash register.

Visit the ADCES website to learn more about diabetes self-management education and support DSMES services and how diabetes educators can help you create a meal plan that fits your health needs, tastes, and budget.

If you can, growing your own fruits and vegetables is a great way to save money and have fresh produce at your fingertips. Having a constant supply of fresh produce at home can save you money at the store.

Diabetes meal plans for healthy eating are not one size fits all. Work with a diabetes care and education specialist to create a meal plan that fits your health needs, tastes, and budget. Skip directly to site content Skip directly to search.

Español Other Languages. Español Spanish. One of the major criticisms that fast food menus receive is that they don't offer the healthiest choices. Burgers, milkshakes, fries, and other battered and fried foods cover these menus, making it truly difficult to find anything decent yet affordable to eat at these restaurants when you're on the go.

And with around one in five people saying they eat fast food at least several times a week, finding fast food meals that are healthy and budget-friendly is essential. Read on to check out these meal options. Taco Bell's 7-layer burrito is a classic menu item that will fill you up for only a few bucks, without breaking your calorie bank or your actual bank.

It's loaded with 16 grams of protein and 7 grams of fiber. This burrito has calories, 16 grams of fat, 6 grams of saturated fat, and calories from fat. To reduce some of the saturated fat, you can hold the cheese blend.

McDonald's side salad, grilled chicken snack wrap with no cheese and no dressing, and a fruit n' yogurt parfait. A fruit n' yogurt parfait is going to cost you around a buck, and in terms of nutrition, it'll cost you calories and 2 grams of fat.