March is National Nutrition Month. The 2009 theme is "Eat Right". The American Dietetic Association says eating right can be easy and cost effective. Here are some helpful ideas from the ADA.
Ways to Save Money and Still Maintain A Healthy Diet
- Even small amounts of advance planning pay off: "Search online for easy one-pot recipes. Many recipe Web sites offer nutrition information and grocery lists for their meals. You can find dinner options that can last for more than one night.
- Use coupons: Only half of those surveyed by ADA said they clip grocery coupons and look for price specials. Clipping coupons or printing them from Web sites can save you 10% to 15% on your grocery bill. Also consider joining your supermarket's shopper's club for price specials.
- Follow portions for protein: 42% of those surveyed said they were limiting the amount of meat purchased to save on grocery expenses. You can still keep your costs low when shopping in the meat section. Remember that a portion of meat is the size of a deck of cards. A pound of chicken breasts could last for two meals if you follow portion control.
- Make a meatless meal: Beans are an excellent source of protein and are also an inexpensive way to create a healthy meal.
- Think outside the crisper: Frozen or canned fruits and vegetables will last longer than fresh versions from the produce department and are equally nutritious.
- Don't throw money away: Keep leftovers safe by refrigerating them quickly, use before they go bad and you can stretch one meal into a few. Rice and pasta can help stretch out a small amount of leftovers. Leftover chicken can be mixed with rice for a stir-fry or mixed with a pasta sauce over spaghetti
Bean and Crispy Noodle Salad
Courtesy of ADA
- 1 (16 oz.) can kidney beans, drained and rinsed
- ¼ c. honey mustard salad dressing
- 4 c. chopped romaine (about 1 head)
- 1 c. chow mein noodles
- 2/3 c. mandarin oranges, drained
- 1 green onion, chopped
Toss all ingredients together in a large mixing bowl. Serve immediately.
Beans: A Very Powerful Vegetable
- Beans are a good source of the protein your body needs. Plus, unlike many other protein sources, beans are low in fat, saturated fat free and cholesterol free.
- Beans are an excellent source of fiber. One serving of beans provides 20% or more of your daily fiber needs.
- Beans are a good source of vitamins and minerals such as folate, potassium, iron and magnesium.
For more information, contact:
Nancy A. Freeman, County Director
Harrison County Extension Service