Eat better for less money

According to a recent online report

published by the United States

Department of Agriculture, you can

serve healthy meals on a limited budget,

It takes some time but you can eat better

for less.

When you plan meals, you can help to

improve and maintain good health. Make

sure you include enough foods from

each food group. Pay special attention to

serving enough vegetables and fruits in

each meal.

To help balance your meals, if serving

a food with a lot of salt or fat, you can

plan low fat or low salt foods to go with

it. For example, ham is high in salt. If

you have ham for dinner, you can also

serve a salad or a vegetable that doesn’t

need salt.

To save money, plan before you go

food shopping. First, look through the

fridge and cupboards and see what you

have, then decide what you need. Also

shopping from a list helps you to avoid

“impulse” purchases.

You can save time and effort by using

what you have on hand and make fewer

trips to the grocery store. Planning also

helps you to make good use of leftovers.

your cooking time and cost.

If you make a pot roast, portion it

out and freeze it in individual

portions. By cooking in large

batches and freezing portions, you

can reduce cooking time and money.

You can also add variety to your

meals by trying new low cost

recipes or food combinations. If you

have some frozen corn, throw it in

those mashed potatoes. Try cutting

up carrots, potatoes and onions, coat

them with some olive oil and your

favorite spices, and bake them in a

casserole dish.

Make meals easier to prepare by

trying new ways to cook foods. Try

using a crock pot or a slow cooker

to cook stews and soups.

Look for specials in the newspaper

ads for the store where you shop.

Look for coupons for foods that you

plan to buy. But remember, coupons

only save money only if you need

the product. Also, check if other

brands are on sale. They may cost

even less than the one with the

coupon.

Compare the cost of convenience

foods with the same foods made

from scratch. Most of these cost

more than meals made at home.

Exercise made easy

According to the website the body.com

they have suggested some things that can

make exercise easier.

Walk a little extra such as by parking

away from the entrance or getting off the

bus stop early.

Get Outdoors. Even if it's for a quick

walk at lunch or a stroll around the

building during a break, take some time

to get outside to re-energize and to have

a brief change of scenery.

Lead with your heart when you walk.

This forces you to walk with your chest

out, and your head straight. Reminding

yourself to do this improves your

posture, reduces stress on your lower

back and joints, and can create a

noticeable shift in your attitude and

spirit.

Stretch for 5 to 10 minutes every day,

and include all your major muscle

groups. A flexible joint requires less

energy to move through the range of

motion, increases blood supply and

nutrients to joint structures, and reduces

stress. Flexibility training builds a

foundation for pain control and stress

management.

Baked chicken with stuffing

1 can of crème of mushroom soup

1 box of stuffing mix

1 cup of frozen corn or green beans

2 chicken breast

Preheat oven to 350 degrees. Prepare the

stuffing mix as directed but don’t cook it

in the sauce pan. Instead, add the frozen

vegetables in and put the mixture in a

casserole dish.

Add the chicken breast on the top of the

stuffing. Then add the crème of

mushroom soup to just cover the chicken

breast.

Cover and bake at 350 degrees for 45

minutes to an hour. This is very simple

dish that you can make a lot of because

it makes a great leftover.

If you have any Recipes that you would like to share in the nutrition news letter, you can drop them off at the reception desk, attention Nutrition Newsletter.

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