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

Message-from-the-Director

Message from the Director

Education & Engagement

Published: March 18, 2019

As I am sure most of our readers know by now, the Tulane Prevention Research Center (PRC) will not be funded for another five years. This is very sad news for all of us here at the School of Public Health and Tropical Medicine, but I am sure it is just as saddening for those of you who have worked with us and partnered with us for the past 20 years. Yes, the PRC has…

Read More

Health-Racism-and-Communication-Seminar-Series

Health, Racism, and Communication Seminar Series

Education & Engagement

Published: March 18, 2019

Starting this month, Tulane PRC will co-host the Spring 2019 Health, Racism, and Communication Seminar Series in collaboration with The Center of Excellence in Maternal and Child Health (CEMCH) and The Mary Amelia Douglas-Whited Women’s Community Health Education Center (MAC).  This seminar series works to educate attendees about communicating the influence of racism on health. 
 On Tuesday, March 19, Nicole Deggins, CNM, MSN, MPH, Founder and Director of Sista Midwife Productions will address Social…

Read More

Associations-Between-Neighborhood-Park-Quality-and-Usage-Findings-from-a-Tulane-PRC-Study-

Associations Between Neighborhood Park Quality and Usage: Findings from a Tulane PRC Study

Education & Engagement

Published: March 18, 2019

In efforts to better understand factors that may impact physical activity levels of people in their neighborhoods, a study was done through the PRC to evaluate park quality and usage in lower income African American neighborhoods in New Orleans.   Based on prior research, neighborhoods have been classified as an important social determinant of health. “Neighborhood environments can play a role in one’s decision to engage in physical activity. Prior research has shown that lower…

Read More

Community-Partners-Update

Community Partners Update

Education & Engagement

Published: March 18, 2019

Bunny Friend Neighborhood Association (February 16th, 2019) On February 16th, the Bunny Friend Neighborhood Association hosted a green infrastructure workshop in partnership with Water Wise Gulf South at St. Mary of the Angel’s Church. The Green Infrastructure 101 Water Wise Workshop taught community members “do-it-yourself” solutions to reduce flooding while leaving the neighborhood looking beautiful. The event provided refreshments and raffle prizes, including rain barrels and a home assessment for Upper 9th Ward residents. Infrastructure…

Read More

Legislative-Update

Legislative Update

Education & Engagement

Published: March 18, 2019

New Orleans Food Policy Committee is very pleased with the changes recommended by the City Planning Commissions Small Box Store Study. The recommended changes make it much more accessible for residents to access fresh food while also giving food businesses and farmers an economic boost. For more information or to read through the report, check out the City Planning Commissions website or click here While the entire document is very interesting, the recommendations begin on…

Read More

Staff-Update-David-Roston

Staff Update: David Roston

Education & Engagement

Published: March 18, 2019

We are excited to share that David Roston is the new Communications and Disseminations Coordinator for the Tulane PRC. David graduated with a Bachelor’s of Arts from the University of Michigan with a degree in Screen Arts & Cultures and Master’s of Public Health from Tulane University School of Public Health and Tropical Medicine. David has an extensive history of working on local and international documentary films and is interested in fusing arts and media…

Read More

Active-Steps-Avoiding-the-March-Fall-Out

Active Steps: Avoiding the "March Fall Out"

Education & Engagement

Published: March 18, 2019

The start of the New Year is often seen as a time to revamp and refocus one’s attention and time on health and exercise. Unfortunately, most people fall into a so-called ‘March fall-out’ after just a few weeks of hard work at the gym. According to the Washington Post, gym attendance significantly increases in the December, January, and February months, but starts to decrease in just a few weeks leading into March. Luckily, there are…

Read More

Nutrition-Bites-Mindful-Eating

Nutrition Bites: Mindful Eating

Education & Engagement

Published: March 18, 2019

Most of the population eats to eat. We are good at it, we know we need to eat in order to fuel our day, but rarely do we spend the time to savor and dissect what is being put into our mouths. Junk food and fast food are not layered with flavor and texture. They do not excite our pallet with new variety. Eating on the go leads to mindless eating and lacks emotional investment…

Read More

Nutrition-Bites-Grocery-Delivery-Service-Can-Save-You-Money

Nutrition Bites: Grocery Delivery Service Can Save You Money!

Education & Engagement

Published: March 18, 2019

Grocery store shopping can be exhausting with multiple rounds of loading and unloading groceries. Plus, the amount of time doubles when you go at the grocery store rush hour from 5-7 PM. No wonder Amazon had an estimated 18% share of online grocery delivery in 2017 with their new acquisition of Whole Foods. The future of grocery stores and how we shop is rapidly changing. Let’s talk about the perks of this method as well…

Read More

Tulane-dietetic-interns-gain-insightful-skills-in-nutrition-and-community-based-programs

Tulane dietetic interns gain insightful skills in nutrition and community-based programs

Education & Engagement

Published: December 18, 2018

This fall, 20 Tulane Dietetic Internship students gained first-hand research and health promotion experience in partnership with Tulane Prevention Research Center and local community organizations. The Dietetic Internship is a 10-month long, non-degree program offered at Tulane University that focuses on community health best practices, health promotion, and disease prevention for students seeking to become registered dieticians. As part of the Dietetic Internship, students completed a rotation with the Tulane PRC. During this time, students…

Read More

canary