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Has the doom and gloom on the news affected your purchasing habits? This Nutrition Connection Newsletter covers 8 foods that pack a big nutritional punch with little damage to your wallet. Putting our health on the back burner to save money now, could end up costing us more money spent on our health down the road. Sometimes we just need a reminder, of how common, affordable foods can be incorporated into meals.
Adding new spices or pairing foods with different ingredients can turn ordinary, healthy foods into inviting meals that cost much less than eating out or purchasing pre-packaged meals.
1. Brown Rice
Serving Size: ¼ cup dry rice Cost: 10 cents (A 2 pound bag on sale costs about $1.99 and contains 20 servings.
Nutrition for ¼ cup rice: 170 calories, 2 grams of fiber, 4 grams of protein
Ideas for Serving: Healthy Fried Rice – Stir-fry a mixture of vegetables (peas, carrots, onion & mushroom), mix in cooked brown rice, add 1 egg and mix together until egg is cooked.
2. Oats (Old Fashioned or Quick)
Serving Size: ½ cup dry Cost: 19 cents (A 18-ounce container of oats costs around $2.29 on sale and contains 13 servings.
Nutrition for ½ cup oats: 140 calories, 4 grams of fiber, and 5 grams of protein
Ideas for Serving: Breakfast Oats: Add 1 tsp of cinnamon, 2 Tbsp of raisins, ¼ tsp vanilla, and 1-2 Tbsp low-fat milk, Creamy and Delish!
3. Frozen Vegetables
Serving Size: 1 cup Cost: ~25 cents depending on the vegetable & brand
Nutrition for 1 cup of vegetables: On average 1 cup contains about 80 calories, 6 grams of fiber, and 4 grams of protein.
Ideas for Serving: Vegetables Ole: Sauté vegetables like zucchini or squash with vegetable or chicken broth, add 1 Tbsp of cumin powder, salt/pepper and a dash of fat-free half and half for a flavorful side dish. Top with fresh cilantro for great color and additional flavor.
4. Baked Potato
Serving Size: 1 medium or large potato Cost: ~23 cents per potato, when you buy a 5 pound bag for ~2.39 with 11-13 potatoes
Nutrition for a medium potato: 170 calories, 3 grams of fiber, 5 grams of protein
Ideas for Serving: Top with the vegetables mentioned above or frozen broccoli that comes with low-fat cheese sauce (Green Giant). Add lean protein like turkey or chicken breast and you have just prepared an easy meal with 4 food groups! Salsa is another fat-free, vegetable-filled topping for baked potatoes.
5. Canned Refried Beans
Adding new spices or pairing foods with different ingredients can turn ordinary, healthy foods into inviting meals that cost much less than eating out or purchasing pre-packaged meals.
Serving Size: ¼ cup dry rice Cost: 10 cents (A 2 pound bag on sale costs about $1.99 and contains 20 servings.
Nutrition for ¼ cup rice: 170 calories, 2 grams of fiber, 4 grams of protein
Ideas for Serving: Healthy Fried Rice – Stir-fry a mixture of vegetables (peas, carrots, onion & mushroom), mix in cooked brown rice, add 1 egg and mix together until egg is cooked.
2. Oats (Old Fashioned or Quick)
Serving Size: ½ cup dry Cost: 19 cents (A 18-ounce container of oats costs around $2.29 on sale and contains 13 servings.
Nutrition for ½ cup oats: 140 calories, 4 grams of fiber, and 5 grams of protein
Ideas for Serving: Breakfast Oats: Add 1 tsp of cinnamon, 2 Tbsp of raisins, ¼ tsp vanilla, and 1-2 Tbsp low-fat milk, Creamy and Delish!
3. Frozen Vegetables
Serving Size: 1 cup Cost: ~25 cents depending on the vegetable & brand
Nutrition for 1 cup of vegetables: On average 1 cup contains about 80 calories, 6 grams of fiber, and 4 grams of protein.
Ideas for Serving: Vegetables Ole: Sauté vegetables like zucchini or squash with vegetable or chicken broth, add 1 Tbsp of cumin powder, salt/pepper and a dash of fat-free half and half for a flavorful side dish. Top with fresh cilantro for great color and additional flavor.
4. Baked Potato
Serving Size: 1 medium or large potato Cost: ~23 cents per potato, when you buy a 5 pound bag for ~2.39 with 11-13 potatoes
Nutrition for a medium potato: 170 calories, 3 grams of fiber, 5 grams of protein
Ideas for Serving: Top with the vegetables mentioned above or frozen broccoli that comes with low-fat cheese sauce (Green Giant). Add lean protein like turkey or chicken breast and you have just prepared an easy meal with 4 food groups! Salsa is another fat-free, vegetable-filled topping for baked potatoes.
5. Canned Refried Beans
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