How can you serve healthy meals on a limited budget? It takes some time and planning, but you and your family can eat better for less.
TIPS FOR HEALTHY,THRIFTY MEALS WHY PLAN MEAS-
To help you and your family be healthier. When you plan meals, you can make sure you include enough foods from each food group. Pay special attention to serving enough vegetables and fruits in family meals. To help you balance meals. When you are serving a food with a lot of fat or salt, 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 also can serve a salad or a vegetable that doesn’t need salt. To save money. If you plan before you go food shopping, you will know what you have on hand and what you need. Also, shopping from a list helps you avoid expensive “impulse” purchases. To save time and effort. When you plan meals, you have foods on hand and make fewer trips to the grocery store. Planning also helps you make good use of leftovers. This can cut your cooking time and food costs.
TIPS FOR PLANNING Build the main part of your meal around rice, noodles, or other grains. Use small amounts of meat, poultry, fish, or eggs. • For example, make a casserole by mixing rice, vegetables, and chicken. Or try Beef-Noodle Casserole or Stir-Fried Pork and Vegetables with Rice, Add variety to family meals. In addition to cooking family favorites, try new, low-cost recipes or food combinations. • For example, if you usually serve mashed potatoes, try Baked Crispy Potatoes or Potato Salad for a change.
Make meals easier to prepare by trying new ways to cook foods. For example, try using a slow cooker or crock-pot to cook stews or soups. They cook foods without constant watching. Use planned leftovers to save both time and money. For example, prepare a Beef Pot Roast serve half of it, and freeze the remaining half to use later. You also can freeze extra cooked meats and vegetables for soups or stews. Do “batch cooking” when your food budget and time allow. • For example, cook a large batch of Baked Meatballs or Turkey Chili, divide it into family-size portions, and freeze some for meals later in the month. Plan snacks that give your family the nutrients they need. • For example, buy fresh fruits in season like apples or peaches. Dried fruits like raisins or prunes, raw vegetables, crackers, and whole wheat bread are also good ideas for snacks.
TIPS FOR SHOPPING
Before you go shopping • Make a list of all the foods you need. Do this in your kitchen so you can check what you have on hand. • Look for specials in the newspaper ads for the stores where you shop. • Look for coupons for foods you plan to buy. But remember, coupons save money only if you need the product. Also, check if other brands are on sale, too. They may cost even less than the one with a coupon.
While you shop • When your food budget allows, buy extra lowcost, nutritious foods like potatoes and frozen orange juice concentrate. These foods keep well. • Compare the cost of convenience foods with the same foods made from scratch. “Convenience foods” are products like fancy baked goods, frozen meals, and vegetables with seasonings and sauces. Most of these cost more than similar foods prepared at home. Also, you can use less fat, sugar, and salt in food you make at home. • Try store brands. They usually cost less than name brands, but they taste as good and generally have the same nutritional value. • Take time to compare fresh, frozen, and canned foods to see which is cheapest. Buy what’s on special and what’s in season. • Prevent food waste. Buy only the amount that your family will eat before the food spoils. Using label and shelf information • Read the Nutrition Facts label on packaged foods. Compare the amount of fat, sodium, calories, and other nutrients in similar products. This can help you choose foods that have less fat, sodium or calories, and more vitamins, minerals, and fiber. • Use date information on packages—“sell by” and “best if used by” dates—to help you choose the freshest foods. • Look for the unit price to compare similar foods. It tells you the cost per ounce, pound, or pint, so you’ll know which brand or size is the best buy. Most stores show the unit price on a shelf sticker.
SOME BEST BUYS FOR COST AND NUTRITION BREADS AND GRAINS
Look for bargains on day-old bread and bakery products. Buy regular rice, oatmeal, and grits instead of the instant and flavored types. Try whole-grain bread and brown rice to add nutrients and variety to family meals.
VEGETABLES AND SALADS -Look for large bags of frozen vegetables. They may be bargains and you can cook just the amount you need, close the bag tightly, and put the rest back in the freezer. Foods at salad bars can be costly. Some food items—lettuce, cabbage, onions, and carrots—usually cost less in the produce section of the store than at the salad bar. But if you need only a small amount of a vegetable, buying at the salad bar can save money if it reduces the amount you waste.
FRUITS-continued Buy resh fruits in season, when they generally cost less.
MILK- Nonfat dry milk is the least expensive way to buy milk. When using it as a beverage, mix it several hours ahead and refrigerate so it can get cold before drinking. Buy fresh milk in large containers (gallon or 1/2 gallon). These generally cost less than quarts. Buy fat-free or lowfat milk to cut the amount of fat in your family’s meals. Note that children under 2 years of age should be given only whole milk.
MEAT AND POULTRY-Look for specials at the meat counter. Buying cuts of meat on sale can mean big savings for you. Buy chuck or bottom round roast instead of sirloin. These cuts have less fat and cost less. They need to be covered during cooking and cooked longer to make the meat tender. Buy whole chickens and cut them into serving size pieces yourself.
DRY BEANS AND PEAS-Use these sometimes instead of meat, poultry, or fish. They cost less and provide many of the same nutrients. They are also lower in fat.
BULK FOODS_ Buy bulk foods when they are available. They can be lower in price than similar foods sold in packages. Also, you can buy just the amount you need.
PS FOR HEALTHY COOKING
Go easy on fat, sugar, and salt in preparing foods. For example, make Oven Crispy Chicken, instead of fried chicken or make Baked Cod with Cheese, instead of fried fish. You don’t have to leave out all the fat, sugar, or salt—just limit the amount you use. • Flavor foods with herbs, spices, and other lowfat seasonings instead of using rich sauces and gravy. Look for ideas about what seasonings to use in some of the recipes in this booklet, like Baked Meat balls Baked Spicy Fish and Turkey Chili • Make homemade desserts sometimes to save money and serve additional healthy foods to the family. For example, try a fruit crisp, like Peach-Apple Crisp, or a pudding like Rice Pudding • Remove skin from poultry before cooking to lower the fat content. For example, try Baked Chicken Nuggets Chicken and Vegetables or Oven Crispy Chicken • Always follow food safety rules in the kitchen to make sure that the food you prepare for your family is safe.
KEEP YOUR FAMILY’S FOOD SAFE
Clean—wash hands and surfaces often: • Always wash hands with soap and warm running water before handling food. • Always wash cutting boards, knives, utensils, dishes, and countertops used to cut meat with soapy, hot water right away before you use them for other foods. • Consider using paper towels to clean up kitchen surfaces. If you use cloth towels, dishcloths, or sponges, wash them often, and every time they have touched raw meat, poultry, or seafood juices. Use hot soapy water or the hot water cycle of the washing machine. Separate don’t cross contaminate: • Store raw meat, chicken, turkey, and seafood in a sealed, wrapped container in the refrigerator. • Keep raw meat, chicken, turkey, and seafood away from foods that will not be cooked and foods that are already cooked. • Never place cooked food on a plate or cutting board that previously held raw meat, chicken, turkey, or seafood. Cook—cook to proper temperatures: • Use a food thermometer to make sure meats, chicken, turkey, fish, and casseroles are cooked to a safe internal temperature. • Cook roasts and steaks to at least 145° F. • Cook ground meat to at least 160° F. • Cook whole chicken or turkey to 180° F. • Cook eggs until the yolk and white are firm, not runny. Don’t use recipes in which eggs remain raw or only partially cooked. • Cook fish until it flakes easily with a fork.
RECIPES AND
MAIN DISHES BEEF AND PORK
BAKED MEATBALLS
4 Servings, about 3 meatballs each, plus 4 servings for another meal Onions, minced Vegetable oil Lean ground beef Eggs Bread crumb Whole milk Salt Pepper Onion powder Garlic powder 1/4 cup 1 tablespoon 2 pounds 2 3/4 cup 1/2 cup 1/8 teaspoon 1/2 teaspoon 2 teaspoons 1/2 teaspoon PREPARATION TIME:15 MINUTES COOKING TIME:10 TO 12 MINUTES 20 1. Preheat oven 400˚ F. Grease baking sheet lightly with oil. 2. Add 1 tablespoon oil and onions to small skillet. Cook over medium heat, until tender, about 3 minutes. 3. Mix remaining ingredients together in bowl; add onions. Mix until blended, using a large serving spoon. 4. Shape beef mixture into 1- to 2-inch meatballs; place on baking sheet. 5. Bake until thoroughly cooked, about 10 to 12 minutes. Note: Serve with spaghetti sauce and in the meatball sandwich.
PER SERVING: CaloriesTotal fat 345 21 grams Saturated fat 7 grams Cholesterol 142 milligrams Sodium 224.
BEEF POT ROAST
4 Servings, about 3 ounces beef each, plus 4 servings for another meal Onion, chopped Water Beef chuck roast, boneless Hot water Beef bouillon Orange juice Ground allspice Pepper 1/2 cup 2 tablespoons 2-1/2 pounds 2 cups 1 cube 2 tablespoons 1/4 teaspoon 1/8 teaspoon PREPARATION TIME:20 MINUTES COOKING TIME:2 HOURS 21 1. Simmer onion until tender in 2 tablespoons water in heavy, deep skillet. 2. Add roast to skillet; brown on sides. 3. Combine beef bouillon cube with 2 cups hot water; stir until dissolved. 4. Combine orange juice, allspice, pepper, and beef broth. Pour over meat. Cover and simmer, about 2 hours. PER SERVING: Calories Total fat 220 9 grams Saturated fat 3 grams Cholesterol 91 milligrams Sodium 264 milligrams.
BEEF-NOODLE CASSEROLE
4 Servings, about 2 cups each Lean ground beef Onions, chopped finely Boiling water Noodles, yolk-free, enriched, uncooked Tomato soup, condensed Water Pepper Bread crumbs 1 pound 1/2 cup 3 quarts 2-3/4 cups 1 10-3/4-ounce can 1-1/4 cups 1/8 teaspoon 1 cup PREPARATION TIME:20 MINUTES COOKING TIME:30 MINUTES 22 1. Brown beef and onions in hot skillet; drain. 2. Place water in large saucepan; bring to rolling boil. Cook noodles in boiling water for 10 minutes; drain and set aside. 3. Combine soup, water, and pepper. Stir into cooked meat. Add cooked noodles to meat mixture. Stir gently to avoid tearing the noodles. 4. Spoon beef-noodle mixture into 9- by 13-inch baking pan. Sprinkle bread crumbs over beef-noodle mixture. 5. Bake, uncovered, at 300˚ F, about 30 minutes. PER SERVING: Calories Total fat 595 18 grams Saturated fat 6 grams Cholesterol 86 milligrams Sodium 575 milligrams.
PIZZA MEAT LOAF
4 Servings, about 1/4 loaf each Ground turkey Spaghetti sauce 1 pound 3/4 cup Mozzarella cheese, part-skim 1/4 cup Green peppers, chopped 1/2 cup Onion, minced 1/4 cup PREPARATION TIME:15 MINUTES CONVENTIONAL COOKING TIME:20 MINUTES MICROWAVE COOKING TIME:8 MINUTES 1. Lightly grease 9-inch pie plate with vegetable oil. Pat turkey into pie plate. CONVENTIONAL METHOD 1. Place turkey in 350˚ F oven; bake until turkey no longer remains pink, about 17 to 20 minutes. 23 MICROWAVE METHOD 1. Cover turkey with waxed paper. 2. Cook on high; rotate plate 1/4 turn after 3 minutes. 3. Cook until turkey no longer remains pink, about 5 more minutes. Drain. TO COMPLETE COOKING 1. Top baked turkey with spaghetti sauce, cheese, and vegetables. 2. Return turkey to either the conventional oven or the microwave oven and heat until cheese is melted, about 1 to 2 minutes. PER SERVING: Calories Total fat 255 14 grams Saturated fat 4 grams Cholesterol 88 milligrams Sodium 376 milligrams
SAUCY BEEF PASTA
4 Servings, about 1-1/2 cups each Water Green beans, frozen Onions, minced Lean ground beef Noodles, yolk-free, enriched, uncooked Cold water Beef bouillon Flour Pepper Dry parsley flakes Garlic powder Onion powder 1/2 cup 1/2 10-ounce package 1/2 cup 1 pound + 6 ounces 6-3/4 cups 2 cups 2 cubes 1/3 cup 1/4 teaspoon 1 teaspoon 1/2 teaspoon 1 teaspoon PREPARATION TIME:25 MINUTES COOKING TIME: ABOUT 35 MINUTES 24 1. Place 1/2 cup of water in saucepan. Cover and bring to boil. Add green beans, lower heat, and simmer until tender, about 5 minutes. Drain. 2. Place onions and ground beef in skillet. Cook over medium heat; stir occasionally. Cook until beef no longer remains pink, about 5 to 10 minutes. Drain fat off. 3. Cook noodles according to package instructions. Drain. 4. Combine cold water and flour; stir until smooth. Add flour mixture and beef bouillon cubes to ground beef. Cook, stirring frequently until mixture has thickened and bouillon cubes have dissolved, about 4 minutes. 5. Add cooked green beans, cooked noodles, pepper, parsley flakes, garlic powder, and onion powder to ground beef mixture; stir to combine. 6. Place beef mixture in 8- by 12-inch baking pan; cover and bake in 350˚ F oven until thoroughly heated, about 15 minutes. PER SERVING: Calories Total fat 605 22 grams Saturated fat 8 grams Cholesterol 120 milligrams Sodium 405 milligrams
SOUTHWESTERN SALAD
STIR-FRIED PORK AND VEGETABLES WITH RICE
4 Servings of pork and vegetables, about 1/2 cup each. 4 Servings of cooked rice, about 2 cups each Chicken broth, reduced sodium 2 cups Hot water 2 cups Rice, uncooked Vegetable oil Broccoli cuts, frozen Carrots, cleaned, sliced thinly Onions, minced Garlic powder Canned mushrooms, drained Ground pork Soy sauce 2 cups 2 tablespoons 2 cups 1 cup 1/4 cup 1 teaspoon 1/2 cup 1 pound + 7 ounces 4 tablespoons PREPARATION TIME:20 MINUTES COOKING TIME:25 TO 30 MINUTES 1. Heat broth and water to a boil in sauce pan; add rice and return to boil. Reduce heat to low and simmer until tender, about 15 minutes. 26 2. Heat 1 tablespoon of oil in skillet. Add broccoli, carrots, onions, and garlic powder. Cook until crisp-tender, about 5 minutes. Remove from skillet. Add mushrooms. Cook for 1 minute and set aside. 3. Heat second tablespoon of oil in skillet. Add pork; cook until pork no longer remains pink. Drain liquid. 4. Add soy sauce and stir until mixed; add vegetables to pork mixture. Cook until heated, about 1 to 2 minutes. 5. Serve pork mixture over cooked rice. Note: Sodium level can be reduced from 799 milligrams to 532 milligrams by reducing soy sauce from 4 to 2 tablespoons. PER SERVING: Calories Total fat 860 33 grams Saturated fat 10 grams Cholesterol 108 milligrams Sodium 799 milligrams.
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