LEAN BUDGET, HEALTHY DIET!

             Everyone is watching their spending during these tight economic times, but the good news is… you can still eat healthfully and keep your weight/cholesterol/diabetes in check on a lean budget! Honestly, you may improve your health by eating some of the least expensive foods in the market – beans, whole grain breads and cereals, brown rice – says the American Diabetes Association (ADA).

You may also be aware that the Food and Drug

Administration (FDA) recently scrapped its old “food pyramid” for a simpler visual aid: the plate! –fruits and vegetables are heaped on half, while the rest is divided between grains (rice, couscous, whole grain pasta) and protein (limited portions of lean meats or other protein sources… sorry, guys… no 12-ounce steaks here…)

Here is a brief review of the basics of a healthy diet, and a few tips about healthy add-ons that won’t break the bank!

* Get over your aversion to the word “diet” … it doesn’t mean you’re denying yourself essential nutrition or even attempting to lose weight…a good diet is simply a plan for eating a variety of foods that provide you with the right nutrients to keep you healthy (no more and no less!) You may already have a balanced, healthy diet… or not….

* Choose fruits and vegetables in abundance: fresh produce that’s in season is easier to find, more flavorful and usually less expensive; frozen fruits and veggies are also a good choice, since they can be bought in bulk and pack the same nutritional “punch” (just avoid those packed in butter, heavy sauces and sugary syrups)

* Pack protein into every meal: lean cuts of meat are good choices, and oily fish (e.g., salmon and tuna) are a good source of omega-3 fatty acids (think heart healthy!); also remember, protein doesn’t have to come from meat and fish: whole grains, beans and tofu are examples of non-meats that are also rich in protein

* Include calcium: low- or non-fat dairy foods like skim milk or yogurt are important (don’t include butter, cream cheese, ice cream which contain little calcium); valuable calcium is also found in spinach, kale, collard greensand turnip greens

* Portion size matters! –know what a single portion looks like (3 ounces of meat is about the size of a deck of cards) – get your measuring cups and spoons out of the drawers or cupboards and use them!

 Remember, a healthy diet can be achieved without robbing a bank:

* choose inexpensive snacks like popcorn or pretzels

* buy fruits and vegetables in season

* shop the local farmer’s market

* buy in bulk when it’s practical – share cost and food with a family member or neighbor

* use fat-free dry milk in cooking and baking (inexpensive, stays fresh a long time if the box is refrigerated)

* make it yourself: purchase whole foods and prepare them yourself… grate your own cheese, add fruit to plain yogurt… taking the time saves a lot of money!

* make meat a side dish… or stretch it by adding smaller amounts to a broth-based soup (no creamy chowders)

* minimize expensive alcohol, sweets and fats

“What’s on your plate?” A. Youdim, MD, Cedars-Sinai, Los Angeles CA

Source: www.wheatridge.org, Health Notes Feb 2012