Getting By
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The theme for National Nutrition Month® (March 2016) is “Savor the Flavor of Eating Right” which encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives. It is just as important to develop mindful eating patterns that include the how, when, where and why in addition to what we eat.
The following are some budget-friendly tips for healthy eating:
* As mentioned in a previous article of this column, planning your snacks and meals a week or two weeks ahead will save you time, money and stress. Keep a list on your refrigerator or cell phone of your family’s favorite meals for quick reference and planning. Add to the list as you find new recipes. Another idea would be to have one meal designated each week or every other week that you try a new recipe.
* Check for sales and coupons and incorporate those foods into your meal planning. Also, compare prices of different brands and sizes to see which has the lower unit price.
* Look for foods in bulk that are cheaper and then use them to double your recipe. Doubling a recipe is not a new concept but sometimes we forgot about doing it. Freeze the extra in individual portions for easy grab and reheat meals.
* Shopping for fruits and vegetables in season are usually fresher, easier to get and less expensive. Try to clean and prepare them as soon as you get home. The more readily available they are, the more likely you and your family will choose them for snacking, usage in your meals and less waste by eating them up before they spoil. For certain times of the year, canned or frozen produce may be less expensive than fresh as long as you choose fruits that are canned in 100% fruit juice and vegetables that are low in sodium or have no salt added.
* Using smaller plates, bowls and glasses will help keep portions under control. Fill half the plate with fruits and vegetables and the other half with whole grains and lean meat, poultry, seafood or beans. To complete the meal, add a glass of fat-free or low-fat milk to cut back on saturated fat.
* Make your own proportioned out snacks by purchasing large tubs of low-fat yogurt or cottage cheese and dividing them into one-cup containers. Make your own hummus and vary the flavor by adding different herbs, spices, nuts or other ingredients. For trail mix, combine nuts, dried fruit and whole grain pretzels or cereal and store in small portions in airtight containers. Washing, proportioning and freezing grapes are very popular.
* Typically, foods cooked at home tend to be much cheaper and more nutritious than convenience foods or those you get when eating out. This doesn’t mean you cut it out completely but just be more aware and limit how much of those foods you and your family are eating.
To learn more, visit http://www.eatright.org/resources/national-nutrition-month or contact Janell Barber at 622-3036, janellb@montana.edu or at the Chouteau County Extension Office in the Chouteau County Courthouse at 1308 Franklin St in Fort Benton.
Montana State University, US Department of Agriculture and Montana Counties Cooperating. MSU Extension is an equal opportunity/affirmative action provider of educational outreach.
