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TIP: Cut chicken into cubes, season or marinate, then place them in a resealable bag before freezing. This will cut your thawing time in half.
Eating Healthy on a Budget
Fill your plate with nutritious, affordable food
You're in a hurry and the solution to a quick meal at home is fast food value meals or pre-packaged freezer dinners.
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While you may think these are good alternatives to a home-cooked meal, it’s likely that these fast options cost more and will yield “diminishing rates of return” over the long run for your overall health.
Convenience foods typically are hidden sources of saturated fat and sodium. By planning ahead and stocking your kitchen with basic staples, you quickly can make healthy meals that taste good and fill you up without costing a bundle.
Try these ingredients in your next meal:
1. Whole grain foods These foods are fast to make and help you feel full with fewer calories. Try whole grain pastas, cereals, whole wheat flour tortillas and bread, and quick-cooking brown rice. Whole wheat flour can be substituted for up to half of white flour in most baked goods, and you can fortify mixed dishes with high-fiber ingredients, such as oatmeal added to meatloaf or bran added to muffins.
2. Fruits They can be canned (in light syrup or water), frozen, dried or fresh seasonal. Fiber in the fruit will make you feel more full, with the added benefit that you’ll get much-needed vitamins. Incorporate fruit with other items such as cereal, yogurt or salads to ensure you get the recommended 2 cups per day based on a 2,000-calorie daily diet.
3. Vegetables They can be canned (no-salt added), frozen, dried or fresh seasonal. Try adding vegetables to all your pasta dishes, soups and stews to meet the goal of 2½ cups of vegetables per day based on a 2,000-calorie diet.
4. Fat -free or low-fat milk, cheese and yogurt The dietary guidelines recommend adults consume three dairy servings daily. It may be in the form of a cup of milk, shredded cheese on tacos or yogurt in smoothies.
5. Lean meats and seafood Choose seafood, boneless skinless chicken breasts, ground turkey, water packed or no-added-salt tuna. Take advantage of sale items and if not pre portioned, package them in individual servings. This allows for quick, healthy meals. Eat fish at least twice per week, especially fish rich in omega-3 fatty acids, such as salmon, trout and herring.
6. Eggs Current American Heart Association recommendations are for those with heart disease to limit egg yolks to two per week. Egg yolks can be reduced by substituting egg whites—replace each egg with two egg whites or you can use ¼ cup egg substitute.
7. Beans A high-fiber, low-fat meat alternative, beans can be eaten as the main dish or as an ingredient added to salads, soups or other dishes. For added convenience, try canned beans, but rinse them to lower the sodium content.
8. Vegetable oils and margarines Make selections that list liquid vegetable oil as the first ingredient and no more than 2 grams of saturated fat per tablespoon. Canola oil has the lowest saturated fat content. Other acceptable oils include olive, safflower and soybean oils. Fats should be consumed sparingly. To further reduce fat calories in quick breads, muffins and some cakes, substitute unsweetened applesauce or another fruit puree—try a 1-to-1 ratio. Consider using vegetable cooking spray to reduce the need for added oils.
9. Low-sodium, low-fat stock This can be used to make flavorful sauces or soup bases with minimal calories and sodium.
10. Herbs and spices Foods become distinctive and flavorful through the use of herbs and spices. Start with ¼ teaspoon of dry herbs per pound of meat or pint of sauce. To release more flavor, crumble dry leaf herbs. In dishes that require longer cooking time like soups or stews, add herbs and spices near the end of cooking to maximize flavor. Use fresh herbs when available—1 tablespoon of fresh herb equals 1 teaspoon of dried herb.
Source: National Heart, Lung, Blood Institute
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