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Grains
___ Brown or white rice
___ Oatmeal
___ Barley
___ Corn meal or grits
___ Store brand pasta
Dairy
___ Skim milk
___ Yogurt
Protein
___ Beans and lentils
___ Eggs
___ Whole chicken
___ Peanut butter
___ Specials on fish, meat, poultry
Fruits and Veggies
___ Cabbage
___ Potatoes
___ Romaine
___ Leaf lettuce
___ Cauliflower
___ Carrots
___ Zucchini
___ Cucumber
___ Corn
___ Bananas
___ Melon
___ Oranges
___ Apples
___ Frozen veggies on sale
___ Seasonal specials
1. Having the right ingredients on hand for
preparing meals makes you less likely to
dine out.
2. Some options, such as chicken breast cutlets
or ground turkey breast are good because
they enable you to serve less meat per per-
son.
3. Vegetarian options, such as lentils and rice,
or bean soup with vegetables, are hearty and
cheap and good for you!
4. Cabbage is often forgotten. You can use it
for slaw, tacos, stir fry dishes and more. It is
cheaper than lettuce so helps you stretch the
budget - buy one head of lettuce and when
that runs out serve slaw - or stretch your
tossed salad with shredded cabbage.
5. Apples and carrots make great snacks,
brown bag treats and side dishes for meals
and they are cheap when bought in bulk.
6. Grapes get used better and are great grab
and go snacks when you wash them and
portion them into baggies in your refrigera-
tor. Choose them instead of chips!
7. Potatoes are underused. You can make oven
fries, mashed potatoes, baked potatoes and
even pizza with them!
8. Coupon clipping is only good when you are
buying things you use on a regular basis
otherwise the time is better spent to learn to
cook more healthy dishes rather than buy
more convenience foods.
9. The best place to shop is often in your own
pantry or freezer. Plan meals around using
up things you have on hand.
Search for recipes with these items at
www.foodandhealth.com.
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