Nutrition-Bites-Healthy-Eating-on-a-Budget

Nutrition Bites: Healthy Eating on a Budget

Contrary to popular belief, eating healthy doesn't have to be more expensive, and the Eat Dat! Cookbook by the Tulane Prevention Research Center is here to tell you how to have a balanced diet and a balanced checkbook. Eat Dat! Cookbook features healthy and delicious recipes, the cost of each ingredient and serving, and the nutrition information for every dish. Get a jump-start on saving money and eating healthy by following these four tips.

Plan meals
Meal planning is one of the best ways to stick to a tight budget. It can also ensure a balanced diet, prevent overeating, and reduce the money spent on eating out. When meal planning think about breakfast, lunch, dinner, and don't forget a healthy snack! After meals have been planned for the week, make a list of the ingredients you need and stick to it.

Chose smaller portions of meat
Meat is often the most expensive part of the grocery bill and most people consume over the recommended amount. While it is a great source of protein, the American Heart Association recommends limiting red meat intake and choosing more low-fat options including legumes, or beans, which can contain up to 16 grams of protein per cup! Try these Bean Burgers instead of hamburgers to improve your diet and save money.
o Bean Burger, page 47 in Eat Dat! Cookbook

Shop in season
Shopping in season is a great way to save money because Grocery stores and farmers markets often have markdowns and sales for items that are in season. Not only will shopping in season save money, produce will often taste better and be richer in nutrients. Try the Farmers' Market Root Vegetable Salad, which features fall and winter vegetables.
o Farmers' Market Root Vegetable Salad, page 32 in Eat Dat! Cookbook
Finally, freeze in season and leftover produce to use later in the year. Eat Dat! Cookbook features great ways to freeze and reuse produce.

Replace soda with water
Sodas have approximately 100-200 calories per serving and can cost up to $1.50. That means drinking one soda a day for one year can add up to 10 pounds and cost around $550. However, water has zero calories, is virtually free, and is essential for daily living. Make the switch by carrying a reusable water bottle, and gradually reducing soda intake.

For more recipes and ways to eat healthy on a budget, check out the Eat Dat! Cookbook available at bit.ly/EatDatRecipes.

By Kelsey Rosenbaum MS, RD, LDN
(Nutrition Bites is a recurring feature in the Tulane PRC's e-newsletters and covers nutrition and health tips from Kelsey Shanklin, MS, RD, LDN. If you have any suggestions for Nutrition Bites topics, please contact Naomi Englar at nking2@tulane.edu or 504-988-7410.)

(Photo courtesy of Tulane New Wave. To read the New Wave story about the Eat Dat! Cookbook, click here.)

Topics:   nutrition , diet , obesity , health communication

Other Related Posts

Evaluation-finds-value-in-culinary-programming-at-school-based-gardens-

Evaluation finds value in culinary programming at school-based gardens

Food Environment Research

Published: September 06, 2018

School-based kitchen garden programs across the country are known to improve fruit and vegetable knowledge and consumption among school children, but their value has not yet been well quantified using research methods. Evaluation of Edible Schoolyard New Orleans (ESYNOLA), coordinated by the Tulane Prevention Research Center (PRC), sought to share how the whole school community – students, families, teachers, and neighbors – can participate in the growing, harvesting and sharing of food together as a…

Read More

Message-from-the-Director

Message from the Director

Core Research

Published: September 06, 2018

My message this month is a conflicted one because we have both bad news and good news. It is with a heavy heart that I have to announce the resignation of Keelia O'Malley, MPH, (pictured left) as Assistant Director of the Tulane Prevention Research Center (PRC). Keelia has been an energetic PRC staff person who has performed 24/7 in her role as supervisor, office manager, grants researcher, community representative and more. Keelia first came to…

Read More

Seminars-to-feature-intersections-of-health-racism-and-communication

Seminars to feature intersections of health, racism, and communication

Education & Engagement

Published: September 04, 2018

A three-part series of public seminars at Tulane is teaching attendees how to communicate about the influence of racism on health by featuring prominent local leaders. "We hope attendees will learn new ways of addressing racism in their work by hearing from leaders working in different settings to further people's health," said Shokufeh Ramirez, Assistant Director of the Tulane Center of Excellence in Maternal and Child Health (CEMCH). "The effects of racism are pervasive and,…

Read More

Legislative-Updates

Legislative Updates

Education & Engagement

Published: September 04, 2018

New Orleans Mayor appointments new city health chief In July, two months after taking office, New Orleans Mayor LaToya Cantrell named Jennifer Avegno, MD, to serve as the Director of the New Orleans Department of Health. A New Orleans native, Avegno previously served as the Director of the Division of Community Health Relations & Engagement at LSU Emergency Medicine. She also served in overlapping capacities as an academic faculty member and staff physician throughout New…

Read More

Community-Partner-Updates

Community Partner Updates

Education & Engagement

Published: September 02, 2018

See what our Community Advisory Board (CAB) members and partners have been up to recently! Click on the photo for a gallery of pictures, and read below for related updates. To find out more about our partners, click here to visit our Community Partners page. Bike Easy (Pictures 1-3) This September, Bike Easy and a coalition of partners are working with the City of New Orleans to install a 3-month “pop-up” demonstration of a connected,…

Read More

Walk-Bike-Places-international-conference-features-Tulane-PRC-mobile-workshops

Walk Bike Places international conference features Tulane PRC mobile workshops

Physical Activity Research

Published: September 01, 2018

In September, more than 1,000 professionals and advocates of walking, biking, and place-based improvements will visit New Orleans for the international conference Walk Bike Places. The Tulane Prevention Research Center will participate in the meeting by leading two morning bike-tour mobile workshops: Monday, Sept. 17, 2018: Neighborhood Storytelling Projects of New Orleans Bike Tour, featuring the Tulane PRC's community-based health promotion program Movin' for LIFE Tuesday, Sept. 18, 2018: New Orleans Healthy Food Retail Bike…

Read More

Tulane-alum-takes-helm-of-international-food-and-cooking-education-nonprofit

Tulane alum takes helm of international food and cooking education nonprofit

Education & Engagement

Published: September 01, 2018

Recent Tulane graduate Robert Palestina has his sights set on taking The Cookbook Project, an international nonprofit based in New Orleans, to the next level. Palestina, Tulane SPHTM '18, took over as executive director this summer, after completing a 300-hour internship with the nonprofit in 2017. The internship was facilitated by the Tulane Prevention Research Center's Health Promotion Practicum Program, which matches community partners with public health interns. One of his responsibilities was helping the…

Read More

Team-Spotlight

Team Spotlight

Education & Engagement

Published: September 01, 2018

We had a productive summer thanks to our two outstanding graduate research assistants Emily Szklarski and Rosemary Kovacic. Emily Szklarski (pictured left) joined our staff in March 2018 as our Graduate Communications Research Assistant to work on our e-newsletters – Fitting New Orleans and Healthscaping – as well as maintaining our social media accounts and communications locally and nationally. This summer Emily collaborated with the Tulane School of Public Health and Tropical Medicine’s Nutrition Section…

Read More

Tulane-PRC-teams-up-with-Blue-Bikes-to-promote-university-discounts

Tulane PRC teams up with Blue Bikes to promote university discounts

Education & Engagement

Published: September 01, 2018

The Tulane Prevention Research Center (PRC) is teaming up with New Orleans' bike-share program this September to encourage the use of short-term bike rentals and overall bike safety. Blue Bikes, the city's bike-share system, has created a special rate for university faculty, staff, and students. In order to promote this special rate, the Tulane PRC and Tulane Office of Sustainability are hosting a tabling event on Tulane's downtown campus. Local bike advocacy nonprofit Bike Easy…

Read More

Tulane-PRC-surveys-people-using-and-crossing-Lafitte-Greenway-linear-park

Tulane PRC surveys people using and crossing Lafitte Greenway linear park

Education & Engagement Physical Activity Research

Published: June 30, 2018

As New Orleans moves toward 'complete streets', organizations are taking a closer look at non-motorized transportation. More bicycle lanes and walking paths are being installed throughout the city so it is important that pedestrians, cyclists and motorists interact with each other safely. Over the past year, a Tulane team of faculty, staff, and students, have been studying safety and use along the Lafitte Greenway, one of these multi-use paths. The Lafitte Greenway is a 2.6-mile…

Read More

canary