Eating healthy on a budget! Take these easy steps to pick and prepare healthy foods while stretching the money in your wallet! Plan ahead before you shop. plan what You’re going to make for dinner for the whole week. Then make out your grocery list and never shop hungry. This way Its is easy to keep to the list and don’t buy pricey items on a whim. Read the store flier to find out what is on special for the week. Plan your meals around the sale items. Look for lean meats, fat-free and low-fat dairy items, and fresh or frozen fruits and vegetables featured that week. Always Shop with a list. Make a shopping list before you go to the store, always plan what meals you’d like to make for the week. Stick to a list and avoid buying items on impulse and off your budget. Shop to get the most value for your money. buy fresh fruits and vegetables in season and save money this way. If You want berries in winter, buy the frozen kind. when You see chicken breasts or turkey breasts on sale, buy several packs and freeze any extras to use later. Buy sale items and generic or store brands. Buy items featured in the store flier. Buy store or generic brands, as they often cost less than name brands. Choose frozen. Buy frozen vegetables without added sauces or butter. They are as good for you as fresh and can cost far less. Buy in bulk, then make your own single-serving packs at home. Mix a big box of whole-grain cereal with raisins and a dash of cinnamon. Put in small baggies for on-the-go snacking. Peel and cut up a big bag of carrots. Put in small baggies for lunches or an anytime healthy snack. Small changes can make a large difference in your budget. Make cost-cutting meals Stretch your food dollars by making a second meal from leftovers. just add items you already have in your pantry. Take last night’s leftover baked chicken and cut it into small pieces. Then add a can of black beans, a chopped onion, two cloves of garlic, spices, and some chopped tomatoes. You just made a low-cost, tasty meal in 15 minutes! And your family gets a healthy dinner. Make a second meal or a side dish from leftovers. Stretch your dollars by adding items you already have on hand to make a second meal or tasty side dish. Use leftover chicken or turkey in casseroles, soups, chili, stir-fries, or tacos. Use leftover brown rice in soups and casseroles. For a great side dish, cook brown rice with vegetables and a beaten egg in a pan coated with cooking spray. Add leftover cooked or raw vegetables to salads, omelets, or casseroles. Add the leftover veggies to whole-wheat pasta and water-packed tuna for a healthy, low-cost meal. Mix leftover fresh or canned fruit (packed in fruit juice) with low-fat plain yogurt or low-fat cottage cheese. Or put the fruit in oatmeal for a “good-for-you” breakfast. Go meatless one or more days a week. Replace meat with beans for a less costly way to get lean protein. Beans and brown rice are a nutritious way to stretch a dollar. Add lentils to soups. They are delicious, cook up quickly, and are packed with protein and fiber. Make breakfast for dinner! Prepare a vegetable omelet with eggs, spinach, tomatoes, mushrooms, and reduced-fat cheese. Serve with fruit and whole-wheat toast. Your kids will love the “upside-down day” that is budget-friendly for you! Visit the Internet for recipe ideas. Look on the Recipes 4 U app for many healthy recipes. --- Support this podcast: https://anchor.fm/roger-keyserling/support
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