Weatherford Democrat

Extension News

May 19, 2013

EXTENSION NEWS: Eating healthy on a budget

By KATHY SMITH

Does your budget make you want to eat peanut butter and Ramen noodles? Many people report that when they are cutting their budget, their first cuts are healthy foods, which for many seems like a splurge. Fortunately, you can still buy and enjoy nutritious foods without dipping deep into your wallet. Here are some ideas.

• Precut fruits and vegetables cost more than whole. Cut your own carrots and onions, peel your own garlic, and slice your own apples. For the best prices, buy what produce is in season and on sale. If you want fruits and vegetables that are not in season, choose frozen or canned, just make sure there is not sodium or sugar added.

• Make a big meal once and eat leftovers. It is easy to double or triple a recipe then freeze or refrigerate individual portions for later. A slow cooker can also be handy for cooking chili, stews or roast and to enjoy at dinner time.

• Make your own pasta, rice or potato dishes rather than purchasing boxed mixes. You can find easy recipes on the package or one line such at www.cookinglight.com or allrecipes.com. For example you can take cooked macaroni with a can of tomatoes, Italian seasoning and parmesan cheese with a side of chicken for a quick family-friendly meal.

• Instead of eating out for lunch, make your own turkey wrap for less than $1 per serving. Spread mustard or hummus on a small whole wheat tortilla; add two slices of turkey, lettuce and sliced tomatoes. Add beans, corn or avocado for extra flavor and nutrition.

• Cut your spending on foods that should be optional because they provide little nutritional value. These include sodas, chips and cookies. Have these treats only once or twice a week rather than every day. Spend grocery money on fruits and vegetables.

Text Only
Extension News
  • Kathy smith mug.jpg EXTENSION NEWS: Food safety for expecting mothers

    Pregnancy is an exciting yet critical time in a woman’s life. Because the mother’s health has direct effects on the health of her baby, there is a lot to be concerned with. Along with nutrition comes the importance of food safety during pregnancy. Pregnant women are at increased risk for foodborne illnesses because of the hormonal changes that occur. While these changes are necessary for survival of the fetus, they also suppress the immune system.

    July 27, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Eat more fruits and vegetables for health

    Many people think that eating healthier will automatically help them slim down. And no wonder — most weight-loss plans emphasize the importance of incorporating more fruit and vegetables in the diet.

    July 20, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Raising children with good morals

    How do our children learn right from wrong? How do we teach them to be the kind of people who enhance rather than diminish the quality of life in our society? How do we pass on to them a sense of morality, values and social responsibility?

    July 13, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: National Picnic Month

    July is National Picnic Month.

    July 5, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Sun safety tips

    Summer is in full swing and many, with the 4th of July approaching, will be outdoors enjoying the lake, pool or just time with friends. With the exception of the past week or so, daily temperatures are getting warmer and soon that Texas heat will reach 100 degrees. Take precautions and keep from getting too much sun. The sun also has UV rays which can be harmful to the skin. 

    June 28, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Eating the rainbow with fruits and vegetables

    There are many things we can do that lead to a healthier lifestyle. One important component is meeting our body’s nutrient needs by eating the right foods in the right amounts, which includes our intake of fruits and vegetables. Eating fruits and vegetables benefits our body by providing nutrients that maintain healthy and may reduce the risk of developing a chronic disease.

    June 21, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Think safety when grilling

    No one really wants to think about food poisoning when they are enjoying the outdoors and grilling food. But food safety is just as important when you are grilling outdoors as when you are in your kitchen. 

    June 14, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: The essentials of water

    What is odorless, tasteless and has no calories, but is something we need everyday? Water.

    June 8, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Some carbohydrate choices are better than others

    For many people, cutting and reducing the amount of carbohydrates is necessary because of having diabetes, being pre-diabetes or having high triglycerides. When you look at the nutrition facts labels on many of your favorite foods, you may be surprised how many carbs they have and wonder how you can fit your favorite foods into a lower-carb diet.

    May 31, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Helping your children build self-esteem

    Self-esteem can be important in order to be happy and successful in life. A person who has talents that help them achieve, yet lacks self-esteem, can become a major road block in being successful in a relationship, job and almost everything.

    May 18, 2014 1 Photo

Must Read
Top News
House Ads
AP Video
Traditional African Dishes Teach Healthy Eating The Carbon Trap: US Exports Global Warming 13 Struck by Lightning on Calif. Beach Baseball Hall of Famers Inducted Israel, Hamas Trade Fire Despite Truce in Gaza Italy's Nibali Set to Win First Tour De France Raw: Shipwrecked Concordia Completes Last Voyage Raw: Sea Turtle Hatchlings Emerge From Nest Raw: Massive Dust Storm Covers Phoenix 12-hour Cease-fire in Gaza Fighting Begins Raw: Bolivian Dancers Attempt to Break Record Raw: Israel, Palestine Supporters Rally in US Raw: Air Algerie Flight 5017 Wreckage Virginia Governor Tours Tornado Aftermath Judge Faces Heat Over Offer to Help Migrant Kids Kangaroo Goes Missing in Oklahoma More M17 Bodies Return, Sanctions on Russia Grow Raw: Deadly Tornado Hits Virginia Campground Ohio State Marching Band Chief Fired After Probe Raw: Big Rig Stuck in Illinois Swamp