Eat Healthy on a Budget in 2011

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There is good news for those looking for an economical way to offer their family a healthier diet. Healthy eating does not have to be expensive.

There is good news for those looking for an economical way to offer their family a healthier diet. Healthy eating doesn’t have to be expensive. It’s possible to buy a cart full of healthy items without breaking the bank.

Think in terms of nutrition per dollar and the nutrition “powerhouse” in the diet is fruits and vegetables. They offer higher vitamin, mineral and fiber content per calorie compared to just about everything else you can eat! Fruits and veggies in all their forms provide both nutrition and great taste, making them a great value for your food dollar.

All forms of fruits and vegetables – fresh, frozen, canned, dried and 100 percent fruit and vegetable juice – are an affordable part of a healthful lifestyle. Frozen, canned and dried fruits and vegetables are as nutritious as fresh because they are processed quickly after harvest, locking in flavor and nutrients. They are also very wallet friendly because they can be bought in bulk and used as needed so stock up when your family’s favorites are on sale. But don’t skip the fresh produce aisle! Fresh fruits and veggies are still less expensive than other foods when compared by price per serving and nutrition per dollar.

Meat tends to be the most expensive part of a meal and it can be high in calories and fat. Using less meat, or even going meatless for one day each week, can help lower fat and calorie intake and cut costs. Use meat as a side dish rather than the main course. Replace it with extra fruits and vegetables, and don’t forget that beans are vegetables! Beans are an economical way to add protein, fiber, and extra nutrition to a meal.

Eating fruits and vegetables is a sound investment in long-term health. Fruits and veggies are loaded with healthy fiber, vitamins and minerals and eating them helps maintain a healthy weight and may reduce the risk of many diseases. In fact, fruits and vegetables are probably the cheapest form of health insurance you can buy. Everyone can benefit from eating more fruits and vegetables, so fill at least half of your plate with them at every meal. They’re budget friendly and good for your health.

For a quick-to-fix dish that offers one and a quarter cups of veggies in each serving, try 10 Minute Veggie Soup. Round out your meal with a slice of whole grain bread, add fresh, canned or frozen fruit for dessert and you’ve just put dinner on the table in no time flat. It’s perfect for those evenings when you don’t think you have time to cook.

10 Minute Veggie Soup

Preparation time: 10 minutes; allow to rest for 5 minutes before serving

2 29-oz.cans low-sodium chicken broth

1 14.5-oz. can diced tomatoes – no salt added

1 teaspoon dried basil

½ teaspoon onion powder

¾ cup macaroni, dry

3 cups frozen mixed vegetables

%u215B teaspoon salt

%u215B teaspoon pepper

Combine chicken broth, diced tomatoes, basil, and onion powder. Bring to a simmer and add pasta and frozen vegetable mix (broccoli, cauliflower, and carrot mix is great in this recipe). Cook for 6 minutes and remove from heat.

Note: Pasta will not be cooked all the way through. Let soup sit for 5 minutes, and pasta will become soft. Soup will then be ready to serve.

Serves: 6

½ Cup of Vegetables per Serving

Fruit and/or Veggie Color(s): Red, Green, Yellow, Orange

Nutrition Information per serving: calories: 112, total fat: 0.5g, saturated fat: 0.3g, % calories from fat: 4%, % calories from saturated fat: 3%, protein: 6g, carbohydrates: 21g, cholesterol: 3mg, dietary fiber: 4g, sodium: 244mg

Each serving provides: An excellent source of vitamin A, and a good source of vitamin C and fiber.

Recipe was developed for Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

More budget friendly fruit & vegetable inspiration can be found online at www.FruitsAndVeggiesMoreMatters.org. There is even an entire section of recipes that can be made in 30 minutes or less.

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Richard JaramilloRichard “RJ” Jaramillo, is the Founder of SingleDad.com,
a website and social media resource dedicated to single parenting and specifically for the newly divorced, re-married, widowed and single Father with children.
RJ is self employed, entrepreneur living in San Diego and a father of three children. The mission of SingleDad is to help the community of Single Parents
“Make Life Happen…Again!”

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Richard “RJ” Jaramillo, is the Founder of SingleDad.com, a website and social media resource dedicated to single parenting and specifically for the newly divorced, re-married, widowed and single Father with children. RJ is self employed, entrepreneur living in San Diego and a father of three children. The mission of SingleDad is to help the community of Single Parents “Make Life Happen…Again!”