Milton Stokes, MPH, RD Responds:

Milton Stokes, MPH, RD, chief clinical dietitian at St. Barnabas Hospital, Bronx, New York, responds: Protein is easy to find in this country, even if you're on a tight budget. Traditionally when you hear "protein," you think meat or poultry, but you should know there are myriad healthful sources of protein. 

Tuna and salmon in cans or foil-pouch packs are often affordable as well as discounted when supermarkets have sales. Mix them with pasta or rice, or serve in a salad.

Canned beans or dried beans and lentils are plentiful in your local supermarket. Rinse canned beans to remove about 40% of the excess sodium. Soak dried beans and cook in water following directions on the package. Beans provide lean protein and a hearty dose of fiber, which can help manage weight and promote a healthy heart and digestive tract. Sprinkle beans on salads, or add them to omelets, soups, casseroles, rice dishes, and stews.

Low-fat and fat-free dairy shouldn't be overlooked. Milk, yogurt, low-fat cottage cheese, and low-fat cheese are protein powerhouses that deliver health-promoting nutrients such as calcium.