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Get the nutrition you need at a price you can afford!
Today’s cost of living can make eating right a real challenge! Everyone needs proper nutrition for the best possible health, productive work & play, and a sense of well being. Foods that are good for you need not be expensive to be appealing.
A balanced diet combines:
Variety - Different foods provide different vitamins, minerals, and other nutrients.
Activity – Find a healthy balance between food and physical activity.
Moderation – Limit fats, cholesterol, salt, sugars, and calories with no nutritional value.
Proportion – For example, have more grains, vegetables and fruits than meats and high fat foods.
Make smart food choices from each food group everyday. Here are some tips to help you select foods according to good nutrition and low cost without sacrificing “meal appeal"
Meat and Beans
- Choose meats carefully. Some inexpensive cuts contain more bone, gristle and fat, so you get less meat per pound.
- Buy large cuts of meat when on sale. Cut and freeze them for later use.
- Try low cost nutritious beans, peas and lentils.
- Poultry and fish may contain less fat and calories than red meat. Some frozen and canned fish cost less than fresh. Whole chickens cost less than parts.
Milk and Dairy
- Buy milk in large containers if you’ll use it all. Non-fat milk is best for adults and contains the same nutrients but has less fat.
- Nonfat dry milk costs less and is useful for cooking and drinking.
- Buy solid cheese and grate or slice it at home to save money.
Vegetables
- Stock up on canned “specials” and large bags of frozen vegetables. Try store brands.
- Vary your choices to include dark green, orange and starchy vegetables such as spinach, broccoli, carrots, and potatoes.
- Shop at the farmers market for seasonal fresh vegetables “in season.
Fruits
- Buy whole frozen fruit (no sugar added) for a sweet smoothie.
- Choose fresh fruits in season (bananas and apples are always a good option)
- BuyDried fruit
Grains
- Avoid costly convenience foods that are pre-cooked, instant, individually packaged, pre-sweetened, or spiced.
- Choose whole grain items (100% whole wheat bread, oatmeal, or brown rice) to provide necessary nutrients and fiber.
- Day old baked breads are often just as good and less expensive. They are also good for bread crumbs to coat fish and chicken for a baked dish, not fried.
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