Miller County Newsletters
Haley's Comment
You Can Eat Healthy Even When the Budget is Tight
April 21, 2011
When you are on a tight budget, the thought of preparing tasty, healthy meals
can be a daunting task. It’s easy to fall into the routine of eating the same
foods over and over. With a little organization and creativity, you can serve
your family healthy, delicious meals without breaking your budget.
As with most successful things, planning is essential. Set aside regular
blocks of time to plan your meals, make a grocery list, and shop. A big budget
buster is convenience and junk foods. Limit your intake of these foods; drink
lots of water, it’s free from the tap; limit salty and sugary foods; avoid
eating a lot of foods that are high in saturated fats; and make “variety” the
word when it comes to your meals. Be sure to include healthy snack ideas as well
as main menu items. Stock your refrigerator and pantry with items that are quick
and easy to cook, yet budget friendly. Here are a few I keep in my pantry.
Beans and lentils, whether dried or canned, make nutritious, hearty soups,
and can be a main course by adding fresh vegetables or rice. By cooking your own
dried beans, you save money, reduce sodium and get better flavor, more vitamins
and minerals. In fact, a one half cup of beans costs less than 52 cents.
Brown rice is a great addition to leftover meats and vegetables. Although it
is slightly more expensive than white, the nutritional payoff is well worth it.
One cup of brown rice contains three and one half grams of fiber while the same
amount of white has less than 1 gram. We need from 25-38 grams of dietary fiber
every day. Cooking with brown rice is a great money-saving option for a filling,
well-balanced meal.
Eggs might be the key to giving your meal more staying power. The combination
of high protein and moderate fat make them filling. Plus they are very
economical at less than 16 cents per egg, making them a great bargain.
Pasta is quick and easy to prepare, and can be paired with veggies, meat, or
a fresh salad. Choose whole-wheat pasta, it is higher in fiber and contains
natural B vitamins and folate, making it a healthy part of a balanced diet. Two
ounces of dried pasta can cost 26 cents or less.
Soups are great for convenience, especially since you can use canned or
packet soups as a base, then add veggies and leftover meat. During cold weather,
soup is comforting and warms the body and creates greater feelings of satiety
than other types of food. When soup is hot, we eat slower and notice when we
feel full faster. Chilled soups are a great option during warmer weather.
Fresh vegetables and fruit should be bought at least once or twice each week
to ensure optimal taste and nutrition. The farmers market will be opening soon
to give you the opportunity to purchase locally grown, fresh produce. You can
also rely on canned/frozen varieties as additions to last-minute meals.
Potatoes get a bad rap sometimes because of their carbohydrate context, but
are rich in vitamin C and potassium. Although they get a bad rap for being a
high-glycemic food; they offer fiber when eaten with the skin and have a place
in a healthful eating plan.
Beef, poultry, and fish are healthy, versatile options for dinner and provide
zinc, protein, iron, and vitamin B12. They can be a little pricier but look for
sales and stock up if it is something you will cook later.
There is no magic formula to cooking healthy on a budget and, like anything
else worthwhile in life, it takes planning, creativity, and work. No doubt
you’ll still occasionally fall back on that quick-fix packaged food or local
drive-thru, but if you look at cooking as an adventure, you’ll also have days
when you find yourself pleased at what you’ve accomplished.
Coupons are also a great way to stretch your budget even further. It’s not
too late to join our Coupon Madness Contest. Call our office for details. You
could win a $50 gift card.
If you would like to receive my free handout, contact me at the University of
Arkansas Division of Agriculture in Miller County at 870-779-3609, or
chaley@uaex.edu.
We appreciate your feedback!
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