| During tough economic times, many of us are | | | | replacement shake mixed in the blender with milk |
| watching how much we spend on food because | | | | (or soy milk) and fresh or frozen fruit, can |
| of tight family budgets. If you're trying to lose | | | | provide a tasty, healthy meal for less than $1.50. |
| weight it may seem a lot harder to eat a healthy | | | | That's a lot less than fast food choices and a lot |
| diet and not put on extra pounds. Many of the | | | | healthier. |
| least expensive foods such as starchy foods, | | | | - Freeze the season. freezing may preserve more |
| sugars, and fats are also the ones that provide | | | | nutrients because the foods are processed so |
| the least nutritional value and are most likely | | | | quickly after harvest. Shop the farmer's markets, |
| cause weight gain. | | | | buy what's in season, and freeze it. Frozen |
| The more expensive foods such as fruits, | | | | pre-made side dishes and vegetables with sauces |
| vegetables and healthy sources of protein can | | | | on them cost more and often contain unhealthy |
| strain the budget. But eating well and saving | | | | ingredients. It's less expensive and better for you |
| money can be accomplished with careful food | | | | to purchase plain vegetables and season them |
| choices. | | | | yourself. |
| Here's Four Tips That Can Help: | | | | - Frozen meals are convenient, but they can be |
| - Go vegetarian once a week. Combining grains, | | | | pricey. And, these meals often don't feel complete |
| like rice or corn, with beans, split peas, or lentils, is | | | | unless you add a salad, vegetable or fruit to |
| an inexpensive way to include good quality protein | | | | them, which drives up the total cost of the meal. |
| in the diet. Use seasoning to enhance the flavor in | | | | Instead, cook in bulk some one-dish meals, such |
| dishes like curried lentils with brown rice or spicy | | | | as soups, stews, or pasta dishes, and freeze |
| black bean soup with cornbread or corn tortillas. | | | | individual portions for workday lunches. |
| Round out the menu with a salad or some fruit in | | | | Don't let a thinner wallet lead to a thicker waistline. |
| season, and you've got a nutrition-packed meal | | | | With a little planning, you can watch your budget |
| for pennies per person. | | | | and still eat well. |
| - Skip the drive-through. A protein-packed meal | | | | |