Eating healthy can be difficult no matter how much money you have, but doing so on a budget can be even harder.

According to the U.S. Department of Agriculture, the average weekly grocery bill for a family of four is between $146 and $289.

Yet, those who rely on food stamps only have $4 a day to spend.

How do you balance the need to eat healthy and stay on budget?

Brown rice is a great way to get a big nutritional bang for your buck.

It’s full of vitamins and minerals. Perhaps its best asset is its high amount of fiber. It makes you feel fuller, longer.

Buy dried beans.

They usually cost a buck a pound and can expand up to three times their size when cooked. They’re also full of fiber and protein, and low in fat and sodium.

Go ahead and go a little nutty!

Peanut butter is high in good fats, proteins, and minerals. Peanuts also contain an antioxidant found in red wine, but at a much cheaper price.

Some other foods to consider: green and frozen vegetables.

Green vegetables have a high nutrient-to-calorie value, and can be used in a variety of dishes.

Frozen vegetables are often picked and frozen at peak ripeness, meaning they can hold the same nutrients as raw vegetables.