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 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 Glance

Breakfast: 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 2. Beans 3. Canned Tomatoes 6. Lentils 7. Oatmeal 8. Peanut Butter

4. Carrots
5. Frozen Spinach

9. Peas
10. Sweet Potatoes

Easy Chili-Mac Recipe

*Makes 8 servings

Ingredients
2 (7.25oz) Mac & cheese Mix 2 (14oz) cans of hot dog chili cup of shredded cheddar cheese Total $1.75 $3.56 $2.90 $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

*Makes 8 servings *Ingredients: 2 cups dry lentils 2 qts chicken broth 1 onion, diced cup of tomato paste $0.71 Total *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! $4.16 $1.10 $1.30 $1.05

Tuna Casserole
*Makes 6 servings
*Ingredients 2 cans Cream of Mushroom soup 3 cans Tuna in water 3 cups macaroni 1 cup green peas (1 can drained) Total (drained) $1.20 $1.50 $7.86 $1.86 $3.30

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 Movement Participate*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