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Tips: Eating Healthy While Saving Money
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.
• 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.
print recipes (pdf)
Homemade Trail Mix
• 8 tbsp. raisins (or any dried fruit)
Directions: Toss all ingredients together. Serve immediately or store in individual bags for snacking later.
Makes 8 servings.
• 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
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
• 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.
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.