Authorities generally agree that foods from four basic groups are needed for good health: (1) Meat, including poultry and fish, as well as eggs, dried peas and beans; (2) fruits and vegetables; (3) milk and milk products; (4) breads and cereals. You can save by using the most economical foods from each group.

But when you prepare a pot of lentils or beans instead of meat, remember that proteins from vegetable sources (except soybeans) are usually “incomplete,” not having all the necessary amino acids. Your body uses the protein best in the presence of all these acids, so include a glass of milk or some cheese when you serve beans.