Healthy Meals on Budget/Working with Food Organizations

By: Ally Imo

Consider All Food Groups – MyPlate

Children:

Grains 2-7 servings (oz)

Fruit 1-2 servings (cups)

Vegetables 1-3 servings(cups)

Meat/Beans 2-6 ½ oz

Dairy 2-3 Cups

Oils 3 tsp

Adults:Grains 6-8 servings

Vegetables 3-5 servings

Fruits 4-5 servings

Dairy (fat-free/low-fat) 2-3 servings

Meats/Beans 3-6 oz

Oils 2-3 servings

Fruit/Vegetable Purchase

Compare servings of fresh, canned, and frozen

Canned/frozen is typically less expensive

Canned items choose 100% fruit juice and vegetables with “no salt added” or “low sodium”

When buying fresh fruits/vegetables only buy those in-season

Healthy Budget Meal at a GlanceBreakfast:

oatmeal or cereal with milk

Lunch:

Peanut butter and jelly sandwich with fruit cup and milk

Snack: celery or carrot sticks or cup of yogurt

Dinner:

Beef Stew with vegetables or casserole recipe consisting of vegetables, beans with milk or fruit juice

Snack: cup of fruit

Consider these Items in Meal Planning

● Canned soups

● Casseroles

● Pasta

● Tacos

Top Inexpensive & Healthy Items

1. Bananas 6. Lentils

2. Beans 7. Oatmeal

3. Canned Tomatoes 8. Peanut Butter

4. Carrots 9. Peas

5. Frozen Spinach 10. Sweet Potatoes

Easy Chili-Mac Recipe*Makes 8 servings

• Ingredients

• 2 (7.25oz) Mac & cheese Mix $1.75

• 2 (14oz) cans of hot dog chili $3.56

• ½ cup of shredded cheddar cheese $2.90

• Total$8.21

• Directions: 1. Cook mac & cheese on stovetop according to directions

2. When mac & cheese is done, stir in chili & cook over medium heat until hot, about 2 minutes

3. Sprinkle with shredded cheddar cheese to serve

Lentil Soup Recipe

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*Makes 8 servings

*Ingredients:

2 cups dry lentils $1.10

2 qts chicken broth $1.30

1 onion, diced $1.05

¼ cup of tomato paste $0.71

Total $4.16

*Directions:

In a large saucepan combine lentils, broth, onion, & tomato paste. Bring to a boil, then reduce heat, cover, and simmer until lentils are soft, 30-45 minutes. Serve & enjoy!

Tuna Casserole*Makes 6 servings

*Ingredients

2 cans Cream of Mushroom soup $1.86

3 cans Tuna in water (drained) $3.30

3 cups macaroni $1.20

1 cup green peas (1 can drained) $1.50

Total$7.86

Directions: 1. in a 4 qt pot, boil macaroni until soft, drain

2. Return macaroni to pot, add tuna, soup, and peas

3. Stir gently until mixed

4. Serve while macaroni is still hot – Enjoy!!

Food Organizations

*Slow Foods Movement

*Food and Water Watch

Why be involved in a Food Organization

*promotes healthy behaviors

*helping others eat healthy

*helps in improving sustainability

*gives you resources for foods

*helps you learn & grow in experience

McSlow Foods Movement

*encourages local food purchases

*participates in workshops and food tastings

*Traditions & heritage

*Fresh Foods

McSlow Foods MovementParticipate-

*events

*Membership-local, state, & globally

*opportunities

What can you to do be involved??

Food and Water Watch

*ensures food, water, & fish is safe for consumption

*helped raise awareness about the environmental, health and equity problems with the bottled water industry

*Helps to maintain the environmental quality of the food, water, resources

Food and Water Watch Participation

Volunteer in your local area

Work with the leaders in your area to ensure a safe water and food consumption is improving