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Tips: Eating Healthy While Saving Money
Replace meats with beans, lentils, soy, or nuts. These are often less expensive but are just as nutritious as meats, and have lower saturated fat content. You can reduce your grocery bill significantly by eating meatless meals at least two or more times per week.
Do more "scratch" cooking using whole foods instead of processed or prepared foods.
Drink plenty of water, but use filtered tap water instead of buying bottled water.
Use store brands whenever you can. Store brand cereals and canned goods have the same nutritional value as higher-priced national brands.
Stop by your local produce stand or farmer's market if there’s one near you. They can be a great source for healthy bargains. For the best deals, shop often and look for reduced-price produce or end-of-the-day specials.
Practice healthy snacking. Choosing a healthy snack can allow you eat a larger portion, feel fuller longer, and provide you with better nutrition. Replace expensive junk foods with healthy snacks like fresh fruit or healthy homemade treats.
Bean and Crispy Noodle Salad
5:18 
Listen Now
Podcast: Drink the Good Stuff
Our sixth monthly healthy resolution of the year is about the importance of hydrating. You shouldn't wait until you are thirsty to drink water or another healthy beverage. Listen for more tips on hydration.
3:26 Listen Now
Do more "scratch" cooking using whole foods instead of processed or prepared foods.
Drink plenty of water, but use filtered tap water instead of buying bottled water.
Use store brands whenever you can. Store brand cereals and canned goods have the same nutritional value as higher-priced national brands.
Stop by your local produce stand or farmer's market if there’s one near you. They can be a great source for healthy bargains. For the best deals, shop often and look for reduced-price produce or end-of-the-day specials.
Practice healthy snacking. Choosing a healthy snack can allow you eat a larger portion, feel fuller longer, and provide you with better nutrition. Replace expensive junk foods with healthy snacks like fresh fruit or healthy homemade treats.
• Did you know you could eat an 2.5 inch diameter apple instead of 5 gummy bears? Both have around 50 calories but the apple contains 2.5 grams of fiber and lots of small amounts of important nutrients like Vitamin C and Folate.
• You can also have 46 medium baby carrots instead of 15 potato chips. Both have 160 calories but the carrots are fat free with the chips have 11 grams of fat, 3 of which is saturated fat. Carrots are best known for their high content of beta carotene but are also are a very good source of vitamin C, vitamin K, potassium, and other nutrients like 8 grams of fiber in this portion.
• You can also have 46 medium baby carrots instead of 15 potato chips. Both have 160 calories but the carrots are fat free with the chips have 11 grams of fat, 3 of which is saturated fat. Carrots are best known for their high content of beta carotene but are also are a very good source of vitamin C, vitamin K, potassium, and other nutrients like 8 grams of fiber in this portion.
Control your meal serving size. Over the past forty years the standard American dinner plate has increased from a diameter of 9.5 inches to 12.5 inches. Using a smaller plate may be a way for you to control your portions and your calories.
Quick and Easy Recipes for Healthy Eating
print recipes (pdf)
Homemade Trail Mix
print recipes (pdf)
Homemade Trail Mix • 4 cups Honey Nut Cheerios (or any wholegrain cereal)
• 8 tbsp. raisins (or any dried fruit)
• 8 tbsp. raisins (or any dried fruit)
• 4 oz. peanuts (or any kind of nuts)
Directions: Toss all ingredients together. Serve immediately or store in individual bags for snacking later.
Makes 8 servings.
Directions: Toss all ingredients together. Serve immediately or store in individual bags for snacking later.
Makes 8 servings.
Bean and Macaroni Soup
• 2 cans (16 oz. each) great northern beans
• 1 tbsp. olive oil
• ½ lb. fresh mushrooms, sliced
• 1 cup onion, coarsely chopped
• 2 cups carrots, sliced
• 1 cup celery, coarsely chopped
• 1 clove garlic, minced
• 3 cups tomatoes, fresh, peeled, cut up, or 1½ lb. canned, whole, cut up (use low salt to reduce sodium)
• 1 tsp. dried sage
• 1 tsp. dried thyme
• ½ tsp. dried oregano
• Black pepper, freshly ground to taste • 1 bay leaf, crumbled
• 4 cups elbow macaroni, cooked
Directions:
1. Drain beans and reserve liquid. Rinse beans.
2. Heat oil in 6-quart pan. Add mushrooms, onion, carrots, celery, and garlic. Sauté for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. Cover and cook over medium heat for 20 minutes.
4. Cook macaroni according to directions on package, using unsalted water. Drain when cooked. Do not overcook.
5. Combine reserved bean liquid with water to make 4 cups.
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to boil. Cover and simmer until soup is thoroughly heated. Stir occasionally.
Makes 16 servings. Serving size: 1 cup
• 1 tbsp. olive oil
• ½ lb. fresh mushrooms, sliced
• 1 cup onion, coarsely chopped
• 2 cups carrots, sliced
• 1 cup celery, coarsely chopped
• 1 clove garlic, minced
• 3 cups tomatoes, fresh, peeled, cut up, or 1½ lb. canned, whole, cut up (use low salt to reduce sodium)
• 1 tsp. dried sage
• 1 tsp. dried thyme
• ½ tsp. dried oregano
• Black pepper, freshly ground to taste • 1 bay leaf, crumbled
• 4 cups elbow macaroni, cooked
Directions:1. Drain beans and reserve liquid. Rinse beans.
2. Heat oil in 6-quart pan. Add mushrooms, onion, carrots, celery, and garlic. Sauté for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. Cover and cook over medium heat for 20 minutes.
4. Cook macaroni according to directions on package, using unsalted water. Drain when cooked. Do not overcook.
5. Combine reserved bean liquid with water to make 4 cups.
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to boil. Cover and simmer until soup is thoroughly heated. Stir occasionally.
Makes 16 servings. Serving size: 1 cup
Bean and Crispy Noodle Salad• 1 (16 oz.) can kidney beans, drained and rinsed
• 1⁄4 cup honey mustard salad dressing
• 4 cups chopped romaine (about 1 head) lettuce
• 1 cup chow mein noodles
• 2⁄3 cup mandarin oranges, drained
• 1 green onion, chopped
Directions: Toss all ingredients together in a large mixing bowl. Serve immediately.
Makes 4 servings.
• 4 cups chopped romaine (about 1 head) lettuce
• 1 cup chow mein noodles
• 2⁄3 cup mandarin oranges, drained
• 1 green onion, chopped
Directions: Toss all ingredients together in a large mixing bowl. Serve immediately.
Makes 4 servings.
Multimedia
Podcast: Eating Right When Times are Tough
Even in tough economic times, you can still eat healthy meals. You just need to know the right strategies.
Podcast: Eating Right When Times are Tough
Even in tough economic times, you can still eat healthy meals. You just need to know the right strategies.
5:18 Listen Now Podcast: Drink the Good Stuff
Our sixth monthly healthy resolution of the year is about the importance of hydrating. You shouldn't wait until you are thirsty to drink water or another healthy beverage. Listen for more tips on hydration.
3:26 Listen Now 
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