1 / 23

Healthy Eating on a Budget

Healthy Eating on a Budget . Created by Lindsay P. McDaniel, Dietetic Intern and Lindsey Willis, RD Modified by Jenna Steffen, medical student University of Nebraska Medical Center. Stay Healthy . Don’t sacrifice good nutrition when you’re on a budget

HarrisCezar
Télécharger la présentation

Healthy Eating on a Budget

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. Healthy Eating on a Budget Created by Lindsay P. McDaniel, Dietetic Intern and Lindsey Willis, RD Modified by Jenna Steffen, medical student University of Nebraska Medical Center

  2. Stay Healthy • Don’t sacrifice good nutrition when you’re on a budget • Don’t think healthy foods are always more expensive • Do know your food groups • Do know what foods are the cheapest

  3. Grains • Whole grains are better for you: • Try whole wheat bread instead of white bread • Try whole wheat pasta instead of white pasta • Try brown rice instead of white rice • Budget friendly grains: potatoes, oatmeal, pasta & rice

  4. Fruits & Vegetables • 5 servings per day • Eat colorfullyto get a wide variety of vitamins & minerals • Budget friendly fruits & vegetables: canned & frozen vegetables (store brand), seasonal fresh fruits, whole carrots, head lettuce

  5. Milk • Low-fat & fat-free dairy are better for you: • Try milk instead of other drinks like soda • Try skim, 1%, or 2% milk instead of whole milk • Skim or 1% milk is now recommended for kids as well • Budget friendly milk: fat-free (skim) or low-fat (1-2%) milk

  6. Meats & Beans • Lean protein is better for you: • Try fish or poultry instead of beef • Try baked, broiled, or grilled meats instead of fried meats • Try beans or peas – these are GREAT budget friendly, healthy proteins! • Budget friendly foods that fit this category: eggs, beans, canned tuna, most meats

  7. Fats • Limit intake of sweets & fats: • Try cooking with olive or canola oil instead of vegetable oil • Try fruit for dessert instead of other sweets

  8. Plan Ahead • Decide on 4-5 dishes for the week • Make a shopping list & stick to it! • Check out store ads for specials – but decide if you really need the items • Don’t impulse buy

  9. Shop Smart • Avoid shopping when hungry, tired, or in a hurry • Shop the perimeter of the store first – this is where you find the freshest & cheapest foods • Items in the middle of the store (aisles) are more processed = more cost

  10. Shop Smart • Limit snack and dessert items – adds cost but does not provide many nutrients • Buy store brands – cheaper & tastes the same! • check expiration dates to make sure food will stay fresh

  11. Stock your kitchen • Keep dry goods on hand: • pasta, rice, cereals, herbs & spices • Stock up when on sale: • Frozen foods & food in cans and jars last longer • Buy some items in bulk – if you can store it & use it before it expires • Buy small amounts of perishable items: • fresh fruits and vegetables, milk

  12. Mix Meals Up • Include different colors, flavors & textures • Plan to have foods from at least 3 of the food groups at each meal -Example: Chicken, rice and broccoli or milk, oatmeal, and fruit

  13. Cook Once, Serve Twice • Most cooked foods/dishes can be stored safely for 3 – 4 days in the refrigerator • Use leftovers creatively • Freeze small portions of casseroles, stews, soups, meats, etc.

  14. Avoid Fast Food or Eating Out • Making meals at home saves money • Fast food & eating out is: • Less nutritious • Costs more • Can take more time

  15. Example of Budget Breakfast Meals • Egg on an English Muffin with a slice of cheese= less than $2 • Oatmeal with dried fruit, canned fruit, or fresh fruit = less than $1 • Cereal with skim milk= $1 • Fruit with yogurt= less than $2 • Eggs with whole grain toast= less than $2

  16. Example of Budget Lunch/Dinner Ideas- HYVEE

  17. www.hyvee.com

  18. Examples of Healthy Snack Ideas • Fruit • Yogurt • String Cheese • Cheese with Crackers • Peanut butter with banana sandwich • Pretzels

  19. http://allrecipes.com/HowTo/Cooking-on-a-Budget/Details.aspx

  20. Example Recipe – Baked Ziti INGREDIENTS 1 (16 ounce) package ziti pasta 24 ounces ricotta cheese 1 pound shredded mozzarella cheese 1 egg, beaten 1 (32 ounce) jar spaghetti sauce 1/4 cup grated Parmesan cheese DIRECTIONS Bring a large pot of lightly salted water to a boil. Add ziti and cook for 8 to 10 minutes or until al dente; drain and rinse. In a medium bowl, mix ziti, ricotta cheese, mozzarella cheese, egg and 1 1/2 cups spaghetti sauce. Preheat oven to 375 degrees F (190 degrees C). Lightly grease a 9x13 inch baking dish and spoon in ziti mixture. Top with remaining spaghetti sauce, followed by Parmesan cheese. Bake in preheated oven for 30 minutes; let stand for 15 minutes before serving. Makes 7 servings.

More Related