Save your Money - Eating Healthy at Home!

Save your money - and your health. Enjoy eating healthy foods at home with your family and friends! Here are some easy ways that you and your family can eat better:

* Eat breakfast every day. Try a whole-grain cereal like raisin bran with fat-free or low-fat milk, or whole-wheat toast spread with jam. Enjoy some fruit with your breakfast too.
* Teach kids that healthy foods taste good. Make macaroni and cheese with fat-free milk and low-fat cheese. Try a peanut butter (spread thin) and jam or preserves sandwich instead of a burger and fries.
* Choose fat-free or low-fat milk, yogurt, and cheese instead of full-fat dairy products.
* Choose whole-grain foods like whole-wheat bread, oatmeal, brown rice, or whole-wheat pasta more often than refined-grain foods, like white bread, white rice, and white pasta.
* Snack on fruits and vegetables. Keep a bowl of fruit on the table, bags of mini carrots in the refrigerator, and boxes of raisins in the cupboard.
* Do not keep a lot of sweets like cookies, candy, or soda in the house. Too many sweets can crowd out healthier foods.

You do not have to spend a lot of time in the kitchen or a lot of money to eat well.

* Buy foods that are easy to prepare, like pasta and tomato sauce, rice and beans, or canned tuna packed in water.
* Plan ahead and cook enough food to have leftovers. Casseroles, meat loaf, and whole cooked chicken can feed your family for several days. (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat.)
* Buy fresh fruits and vegetables that are in season. Buy only as much as you will use, so they will not go bad.
* Buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce, and will not go bad.
* Try canned beans like kidney, butter, pinto, or black beans. They are loaded with protein, cost less than meat, and make quick and easy additions to your meals.
* If your local store does not have the foods you want, or the prices are too high, go to another store or your local farmers market. Share a ride or the cost of a taxi with friends.
* Involve your friends by having days of cooking and sharing healthy meals together. Cut the cost of the meals by buying the ingredients together.

TIP: Keep a food diary. Writing down what you eat, when you eat, and how you feel when you eat can help you understand your eating habits. You may be able to see ways to make your eating habits healthier. You can also use your diary to plan weekly menus, make shopping lists, and keep track of recipes you would like to try.

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