Total the servings from each of the food groups. It is important that menus over several days include each of the vegetable subgroups: Dark-green leafy, deep-yellow, dry beans and peas, starchy and other vegetables. Foods from these subgroups help to meet nutritional objectives for dietary fiber, magnesium, iron, zinc, vitamin B6, and folate, which are low in the diet of many Americans.
Tips to plan and prepare meals on a limited budget include:
*Build main dishes around pasta or grains, such as noodles or rice, and combine them with smaller amount of meat, poultry, fish or meat alternatives such as eggs.
*Create variety by including a new, low-cost nutritious food occasionally, along with old favorites. For example, if potatoes are always whipped, try a potato-vegetable combo.
*Go easy on fat, sugars, and sodium in preparing food items. This does not mean eliminating all fat, sugars, and sodium, - only limiting the amount.
*Use herbs, spices and other lower fat flavorings rather than rich sauces and gravies.
* Do “batch cooking” when the food budget and time allow. Cook a large batch of spaghetti sauce, divide it into one-meal sized portions and freeze for meals later in the month.
*Make one-pot meals such as stews or hearty soups. These reduce the number of pots, pans, and other utensils that have to be washed.
Snacks
Americans, in general, like to have snacks and often substitute snacks for meals because snacks are quick and easy. Nutritious snacks such as fruits and vegetables in season and plain popcorn can provide needed nutrients at a reasonable cost.
*Limit amount of food served as a snack so that it does not replace a meal. Or, if it is taking the place of a meal, choose meal-type foods - a small entree, a sandwich or a hearty salad.
*Serve snacks that provide dietary fiber and other nutrients. Fresh fruits in season with skins (apples, peaches), dried fruits, raw vegetables, and whole-grain breads or crackers (whole-wheat, rye) are some good sources of dietary fiber.
Southwestern Salad
4 servings of about ½ cup beef mixture and ½ cup lettuce and cheese mixture each.
Onions, chopped - ½ cup
Lean ground beef - 1 pound
Chili powder - 1 tablespoon
Dry oregano - 2 teaspoons
Ground cumin - ½ teaspoons
Canned kidney beans, red drained - 1 cup
Canned garbanzo beans, drained - 1 15 oz. can
Tomato, diced - 1 medium
Lettuce - 2 cups
Cheddar cheese - ½ cup
1. Cook ground beef and onions in a large skillet until the beef no longer remains pink. Drain
2. Stir chili powder, oregano, and cumin into beef mixture. Cook for 1 minute.
3. Add beans, chickpeas, and tomatoes. Mix gently to combine.
4. Combine lettuce and cheese in a large serving bowl. Portion lettuce and cheese onto 4 plates. Add 1/2 cup of beef mixture on top of lettuce and cheese.
Preparation time: 15 minutes
Cooking time 10 to 15 minutes.
Note: Chick pea is another name for garbanzo beans.
A single serving can be made by using ½ cup of lettuce and 2 tablespoon of cheese with 1/4 of the beef mixture. The remainder can then be divided and frozen for later use.
Per serving:
Calories 485
Total fat 22 grams
Saturated fat 9 grams
Cholesterol 98 milligrams
Sodium 411 milligrams.
Source: Preparing Nutritious Meals at Minimal Cost USDA Center for Nutrition Policy and Promotion. CNPP-7B. September 1999.
UNIVERSITY OF NEBRASKA, COOPERATING WITH COUNTIES AND THE U.S DEPARTMENT OF AGRICULTURE
