Weatherford Democrat

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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.

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