About Me

Note from Maria: I am a Registered Dietitian with a Master of Public Health Degree in Nutrition from UNC at Chapel Hill. I have a passion for helping people with nutrition & wellness, especially moms. Women & moms provide care for everyone else often at the expense of considering their own needs. I hope to provide good resources to you to help you make nutrition and wellness a priority.

Thursday, October 4, 2012

healthy eating on a budget.....

I have heard many people complain that eating healthy is expensive...here are some tips to make healthy eating budget friendly:

  • Vary your protein sources, you don't have to eat meat at every meal instead try beans, eggs, low fat cottage cheese, low fat plain Greek yogurt, and nuts. 
  • When you do eat meat, only eat one serving. A serving of meat is about 3 ounces or about the size of a deck of cards. For example, this means that one 10 oz steak cooked is really at least 3 servings of meat. 
  • Stock up on plain frozen veggies when they are on sale. 
  • Limit the processed foods. Spend your money on a bag of fruit instead.
  • Buy fruits and vegetables when they are in season, when they are freshest and often on sale. 
  • If you don't use all of your fruit and it is getting very ripe, freeze it and use it to make smoothies. 
  • Don't buy premade treats, make them from scratch instead. This will limit treats because of the work involved and you can make them healthier if you make them yourself. 
  • Get your weekly grocery store flyer and plan your meals using healthy items on sale. For example if chicken breasts are on sale this week, plan them for a dinner or two. 
  • Don't shop when you are hungry. Try to plan your meals and shop one day a week, the more often you go to the store, the more times you will be tempted to throw extra stuff into your cart.
  • Don't eat out. If you spend $50 eating out to feed a family of four, which isn't hard to do, you could buy a whole lot of fruits and veggies for that money! Planning your meals will help prevent last minute decisions to grab food on the go or at a restaurant. Generally food from restaurants is not as healthy as what you would make at home.

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