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Arkansas Living February 2011 : Page31

Eating on a Budget „ T ips fo r c hoo sing hea lthier food s wi th ou t bre akin g th e ba nk  QWKHVHGLI¿FXOWHFRQRPLFWLPHV&#0f;PDQ\IRONV¿QGWKHPVHOYHVVWUXJJOLQJWRSD\ELOOV DQGPDNHUHJXODUSXUFKDVHVOLNHJURFHULHV%XWDFFRUGLQJWR0DULD*%RRVDOLV&#0f;3K'&#0f; IRUPHUGLUHFWRURIFOLQLFDOQXWULWLRQDWWKH8QLYHUVLW\RI.HQWXFN\&ROOHJHRI+HDOWK 6FLHQFHV&#0f;HDWLQJRQDEXGJHWGRHVQ¶WPHDQVDFUL¿FLQJKHDOWKRUIRRGTXDOLW\ %RRVDOLVDGYLVHV\RXWRVSHQGPRUHWLPHLQDVXSHUPDUNHWDORQJWKHHGJHVZKHUH IUHVKLWHPVDUHXVXDOO\VLWXDWHG8VHPRQH\
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 HYHUSRVVLEOH ³3URFHVVHGIRRGVDQGIRRGVWKDWDUHKLJKHULQVXJDUDQGIDWOLNHVRGDDQGFKLSVWHQGWREH SODFHGLQWKHPLGGOHDLVOHV&#0f;´VKHVDLG³%\VKRSSLQJWKHSHULPHWHURIWKHVWRUH&#0f;\RXFDQDYRLG VRPHRIWKRVHSURGXFWVDOWRJHWKHU´ 7RVDYHPRQH\ZKLOHVKRSSLQJIRUJURFHULHV&#0f;UHDGQXWULWLRQODEHOV&#0f;EHIDPLOLDUZLWKSULFHVVR \RXFDQUHFRJQL]HDJUHDWGHDO&#0f;FRQVLGHUEX\LQJDJHQHULFRUVWRUHEUDQG&#0f;DQGFKRRVHLWHPVIURP HDFKRIWKHUHFRPPHQGHGIRRGJURXSVRI0\3 PLG;&#0b;ZZZP\S PLG;JRY&#0c; Fruits and Vegetables • Buying local offers one way to purchase great tasting fruits and vegetables without the high price. • Buying fruits and vegetables in season makes them more affordable. Spring is also a great time to try raising a few staples such as lettuce and tomatoes in a home garden. • In addition, look for frozen alternatives, since many fruits and vegetables can be bought cheaper in bulk and kept frozen until you need them. To get the most nutri-tional value, though, purchase frozen fruits without added sugar and frozen vegetables without added salt. If your budget can only afford canned foods, choose fruits packaged in their own juice or in light syrup and veg-etables with a minimal amount of salt. Whole grains • For your recommended intake of whole grains, consider buying 100 percent whole wheat or 100 percent whole grain breads whenever they are on sale and freezing one or more loaves for later use. To increase nu-trient value, make sure the first ingredient listed is 100 percent whole grain. • If your family likes to eat enriched white bread, boost nutrient value by making a sandwich with one slice of 100 percent whole wheat bread and one slice of enriched white bread until everyone gets used to 100 percent whole wheat bread alone. • Incorporate other whole grains into your diet by eating whole grain cereals like oat-meal, brown rice, and/or whole wheat pasta. • In addition to getting your recommended amount of grain servings, consuming whole grains along with fruits and vegetables pro-vides fiber that your body needs — and it can keep you feeling full longer, which may help you eat less. Lean Protein • Protein such as beef, pork, poultry, and fish are typically the most expensive items on a grocery list. To reduce costs, try alternate protein sources such as dried beans and/or legumes for one or two meals each week. • Including dried or canned beans to your diet is another way to increase the fiber con-tent of your day’s intake. Dairy • Today, whole milk, 2 percent milk, 1 per-cent milk, and fat-free/skim milk are priced the same. You can also set aside ‘liquid’ milk for drinking by using non-fat milk powder in cooked dishes. • Cooking healthier on a budget doesn’t mean sacrificing taste, quality or nutritional value. Small changes like removing the skin of a chicken before cooking, draining fat from meat, baking fish instead of frying, DQG FKRRVLQJ WR VXSSOHPHQW RU VXEVWLWXWH PHDWZLWKEHDQV&#0f;FDQPDNHDGLIIHUHQFH([
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Eating On A Budget

Tips for choosing healthier foods without breaking the bank<br /> <br /> In these difficult economic times, many folks find themselves struggling to pay bills and make regular purchases like groceries. But according to Maria G. Boosalis, Ph.D., former director of clinical nutrition at the University of Kentucky College of Health Sciences, eating on a budget doesn’t mean sacrificing health or food quality.<br /> <br /> Boosalis advises you to spend more time in a supermarket along the edges where fresh items are usually situated. Use money-saving coupons and check for store specials whenever possible.<br /> <br /> “Processed foods and foods that are higher in sugar and fat like soda and chips tend to be placed in the middle aisles,” she said. “By shopping the perimeter of the store, you can avoid some of those products altogether.”<br /> <br /> To save money while shopping for groceries, read nutrition labels, be familiar with prices so you can recognize a great deal, consider buying a generic or store brand, and choose items from each of the recommended food groups of My Pyramid (www.mypyramid.gov).<br /> <br /> Fruits and Vegetables<br /> <br /> • Buying local offers one way to purchase great tasting fruits and vegetables without the high price.<br /> <br /> • Buying fruits and vegetables in season makes them more affordable. Spring is also a great time to try raising a few staples such as lettuce and tomatoes in a home garden.<br /> <br /> • In addition, look for frozen alternatives, since many fruits and vegetables can be bought cheaper in bulk and kept frozen until you need them. To get the most nutritional value, though, purchase frozen fruits without added sugar and frozen vegetables without added salt. If your budget can only afford canned foods, choose fruits packaged in their own juice or in light syrup and vegetables with a minimal amount of salt.<br /> <br /> Whole grains<br /> <br /> • For your recommended intake of whole grains, consider buying 100 percent whole wheat or 100 percent whole grain breads whenever they are on sale and freezing one or more loaves for later use. To increase nutrient value, make sure the first ingredient listed is 100 percent whole grain.<br /> <br /> • If your family likes to eat enriched white bread, boost nutrient value by making a sandwich with one slice of 100 percent whole wheat bread and one slice of enriched white bread until everyone gets used to 100 percent whole wheat bread alone.<br /> <br /> • Incorporate other whole grains into your diet by eating whole grain cereals like oatmeal, brown rice, and/or whole wheat pasta.<br /> <br /> • In addition to getting your recommended Amount of grain servings, consuming whole grains along with fruits and vegetables provides fiber that your body needs — and it can keep you feeling full longer, which may help you eat less.<br /> <br /> Lean Protein<br /> <br /> • Protein such as beef, pork, poultry, and fish are typically the most expensive items on a grocery list. To reduce costs, try alternate protein sources such as dried beans and/or legumes for one or two meals each week.<br /> <br /> • Including dried or canned beans to your diet is another way to increase the fiber content of your day’s intake.<br /> <br /> Dairy<br /> <br /> • Today, whole milk, 2 percent milk, 1 percent milk, and fat-free/skim milk are priced the same. You can also set aside ‘liquid’ milk for drinking by using non-fat milk powder in cooked dishes.<br /> <br /> • Cooking healthier on a budget doesn’t mean sacrificing taste, quality or nutritional value. Small changes like removing the skin of a chicken before cooking, draining fat from meat, baking fish instead of frying, and choosing to supplement or substitute meat with beans, can make a difference. Experiment with a favorite dish, seek out assistance on nutrition, gardening, and recipe preparation from local resources like your local Cooperative Extension office.

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