The Price Is Right When It Comes to Your Health

Written by Kristen Petrozza
Part of National Nutrition Month 2013

The talk of the decade is all about eating healthy, getting into shape, and shedding years off your life. But how is this possible to do when it can come at such a hefty price?

Whether you are a college student, living on your own for the first time, or providing for a large family, eating nutritious foods is possible to do on a budget. Stopping by a fast food restaurant on the way home from work or school may seem cheaper, when it reality you are causing your body and wallet more harm in the future. In 2008, the CDC found that those who were obese paid $1,429 more in medical costs than those of a normal weight. Though you may think buying your dinner three nights a week on a dollar menu will save you money, it is important to think of the long-term consequences and realize that your health is not something to dismiss.

So how is it possible to eat right and stay under budget? It just takes simple planning. Sitting down one night a week and making a list of meals to eat throughout the week allows you to buy in bulk and prepare meals ahead of time. Buying in bulk will save you pennies, as many family-size packages of chicken and frozen vegetables are cheaper! Speaking of frozen, frozen vegetables may be less expensive than fresh and will last longer. A few more tips:

• Buy fruits and vegetables in season! They are usually less expensive and easy to buy
• Plant your own garden!
• Cut coupons and buy store brand items to cut the prices

References
Centers for Disease Control and Prevention. (2012). Overweight and obesity . Retrieved from website: http://www.cdc.gov/obesity/data/adult.html

Choose My Plate. U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. 
(2011). Healthy eating on a budget. Retrieved from website: http://www.choosemyplate.gov/healthy-eating-on-budget.html

Eating healthy on a budget [Web photo]. (2011).  Retrieved from http://vibrantearthjuices.com/eating-healthy-on-a-budget/ 


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Shape Up Your Plate for a Healthier You!

Written by Grace McConville
Part of National Nutrition Month 2012

We’ve all heard it before- more fruits and vegetables, less carbohydrates and starchy foods.  But where do we even begin to start?

First, try swapping half of your regular grains for whole grains.  This will add fiber to your diet and make you feel fuller longer.  Secondly, vary your protein choices by adding leaner meats such as chicken and turkey, along with nuts, beans, and eggs.  Most importantly, to ensure that your meal is the healthiest it can be- eat a variety of vegetables including dark green, red, yellow, orange. 

         

Adding more vegetables to your diet can be difficult especially for those with young kids who are completely against eating anything that isn’t fried or starchy, so try these tips and tricks!

Tips:

-          --Make homemade pizza crust out of cauliflower!

-         -- Instead of regular pasta trying making spaghetti squash and covering it with marinara sauce

-          --Try adding cut up bananas or strawberries to your cereal or yogurt in the morning

-          --Substitute chips for cut up celery and carrots

The more fruits and vegetables you add to your diet the better you will feel!  It has been shown that the more vegetables there are in the diet – the lower risk there is for some types of cancers.

Do yourself and your family a favor by adding a more delicious variety of vegetables to your diet today! 

References

Centers for Disease Control and Prevention.  How to use Fruits and Vegetables to Manage your weight. Retrieved from: http://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html

Cauliflower crust pizza [Photograph]. (2010).  Retrieved from http://www.eat-drink-smile.com/2011/04/cauliflower-crust-pizza.html 

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Get Your Plate in Shape: Simple Tips for Incorporating More Fruits & Vegetables

Written by Jennifer Abell
Part of National Nutrition Month 2012

According the USDA My Plate recommendations, the average adult should incorporate 2 cups of fruit and 2-3 cups of vegetables into their daily diet.  The nutrients contained in fruits and vegetables can boost your metabolism, immune system, and energy.  Finding ways to cram 3 cups of vegetables into your day can be an intimidating and seemingly impossible task.  They key is finding ways to incorporate vegetables into your daily diet and routine.  As you go through your typical day, think about ways to add a little vegetable boost to your diet and get your plate in shape.

• Breakfast: Why not throw some bell peppers and tomatoes in your morning omelet? Throw that yogurt you eat with breakfast into a blender and add some frozen fruit!
• Morning Snack: Grab an orange or a Banana on your way out the door and throw it your bag for that mid-morning hunger!
• Lunch:  Double the lettuce and tomato on your BLT
• Afternoon Snack: Instead of cheese and crackers, try grabbing some celery or carrot sticks and hummus
• Dinner: Double your veggies! Whether it’s a stew, chili, sauce, soup, or casserole simple double the vegetables called for in the recipe

References

Why is it imporant to eat fruit? (2012). Retrieved from http://www.choosemyplate.gov.

Plumandjello (Photographer).  (2006).  Fruit [Photograph]. Retrieved from: http://www.flickr.com/photos/plumandjello/2333263539/

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What's On Your Plate?

Written by Brett Gwaltney
Part of National Nutrition Month 2012

Where did all the color go on our plates? Having a balance plate is necessary for developing a strong and healthy body.  As shown above, most of our plates consist of fried, starchy, and unhealthy food. We have lost focus on the importance of our left side of the plate. Even if you are on a budget, fruits and vegetables can easily join your plate. 

Fresh fruits and vegetables have more nutritious than frozen or canned but if you know how to cook them properly you can succeed in getting all the nutritious that is packed in them. The key in buying fresh fruits and vegetables are buying them in season. This is when they are most abundant to the consumer thus being the cheapest. 

If fresh is just too expensive, frozen vegetables are the next best thing. You must remember not to over cooking them or in too much water. Over cooking the vegetables will cause you to lose a great deal of the nutrient as well as diluting them in too much water. Since the whole reason to eat them to begin with is because they are packed with nutritious that is essential for a healthy body. The best way to cook frozen vegetables is to steam them. 

Finally, canned fruit and vegetables are the cheapest route to go if you cannot afford anything better. You need to be aware that canned fruits or vegetables can be eaten without cooking since they have already been cooked to a safe level. A simple heating will do the trick. Another thing is to read the nutrition guide on the back since most canned ideas have a great deal of salt which can defeat the purpose of eating them.

References
Tenpoundhammer (Artist).  (2011).  USDA's My Plate vs. My Real Plate [Artwork].  Retrieved from http://www.tenpoundhammer.com/2011/06/usdas-my-plate-vs-my-real-plate-pic.html

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