How can I eat Healthy? For many people it’s just not as simple as buying healthier foods. Have you shopped the local co-op lately? The $7 gallon of milk and $15/lb organic meats don’t exactly fit within the budgets for many of us. Fortunately, their are many healthy alternatives available at the grocery store, that are more affordable.
Tuna is great for sandwiches, casseroles, salads, or eating on crackers. Tuna provides an inexpensive source for protein.
*Nutrition info:: About 500 milligrams of omega-3 fatty acids (0.5 gram), 60 calories, and 13 grams of protein.
Whole Wheat Pita Bread
Great for making sandwiches, appetizers, or creating the perfect healthy pizza.
*Nutrition info: One pita contains 140 calories, 4 grams fiber, and 6 grams of protein.
Frozen veggies can be added to your casserole, stew, or eaten as a side dish.
*Nutrition info: A 1-cup serving of frozen mixed vegetables (classic mix) has 82 calories, 6 grams fiber, 4 grams protein, 115% of the Daily Value for vitamin A, 8% of the Daily Value for vitamin C, and 7% of the Daily Value for potassium.
Bananas can be a great addition to a child’s lunch and make a healthy alternative as a snack.
*Nutrition info: This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin C, Potassium and Manganese, and a very good source of Vitamin B6.
Canned Refried Beans
Refried beans are perfect for burritos and enchiladas. The can also be used to make a tasty dip.
*Nutrition info: About 140 calories (vegetarian), 7 grams protein, 6 grams fiber, 4% of the Daily Value for calcium and 10% of the Daily Value for iron.
Carrots are excellent for stews or as a side. They also make an excellent snack plain or with dip.
*Nutrition info: Vitamin A, Thiamin, Niacin, folate, Vitamin B6, and other nutrients
Whole Wheat/Multi-Grain Pasta
Great for various pasta dishes as a main course
*Nutrition info: Approximately 200 calories, 7 grams protein, and 6 grams fiber
Excellent for fruit cups or as a snack
*Nutrition info: Vitamin C, Vitamin E, Fiber, Phytonutrient and Potassium
Oatmeal has long been a top choice for a healthy breakfast. Add fruit for flavor and additional nutrients
*Nutrition info: An excellent source of Fiber and Protein
Rice has many uses, it can be a side item, used in soup, stew, casseroles, or as fried rice
*Nutrition info:170 calories, 2 grams Fiber, and 4 grams Protein