OK well I will say this. I am trying to change my diet as well. I am trying to always fill up on fresh, non-cooked food. All vegetables are great if you can find the way you like them (and I was not a veggie fan at all previously). Find a local farmer market (I guess with foodstamps that may be harder, but I still think you may be able to find local producers that would take them), they are almost always the cheapest and best quality. I use a homemade vinaigrette and season things like carrot, celery, cucumber, broccoli, etc. Obviously there is no soda pop, candies, cake, ice cream etc etc allowed (maybe on special occasions).
Eat raw food all day, always have a bag of veggies or fruit with you. When it comes to dinner or lunch, eat simply. Have a sandwich with mustard, lettuce, turkey and good bread (make your own bread for best price and quality). Nuts can be expensive, but a great source of "good fat" and protein as well, plus they are a good snack food instead of chips or junk food. I dehydrate apples, pears, kiwi, etc (again, cheap if you do it yourself), and I cut those up into the nut mix. Once a week I make a huge mix of nuts and fruit and that keeps me in snacks, and breakfast sometimes. The cost for that mix is about the same as two boxes of cereal (which is made with corn crap and is terrible for you).
I don't believe in "diets", I think we can all eat healthily, but it does take some willpower and preparation.
Obviously you need to find your own solutions, but I think the less you cook things the better, plus that is when you would normally put in sugar, butter, etc... so you skip those steps.
Some links that may help:
One thing I don't like is so many of those use SPLENDA or some other gross sugar substitute. I know it is good for diabetics since it does not affect blood sugar, but I think it probably affects other things that could be detrimental to your health.
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