Healthy, Thrifty Meals.pdf

United States

Department of

Agriculture

Center for Nutrition

Policy and Promotion

Recipes and Tips for

Healthy, Thrifty Meals

Recipes and Tips for

Healthy, Thrifty Meals

FOREWORD

The essence of nutrition guidance is to provide the

public with the best information available to assist

them in making wise and nutritious food choices to

sustain life and good health. As public officials in the

U.S. Department of Agriculture, we are deeply

concerned that Americans not only have enough food

but also that the public has enough information to

know what food to purchase and how to prepare it.

contained in the Dietary Guidelines for Americans

and the USDA Food Guide Pyramid. The 40 recipes

are quick, easy, tasty and economical.

We hope that you will find the recipes and other

information provided in this book useful. At the back

of the book is information on how to get more

nutrition information. If you have comments or

suggestions, let us hear from you.

While a healthy diet is the cornerstone to good

health, meeting that goal can be a challenge. That is

why we are delighted to offer this publication to the

public. Recipes and Tips for Healthy, Thrifty Meals is

more than a cookbook. The book provides basic

cooking and food safety guidance. The menus

presented here conform to the recommendations

Shirley R. Watkins Rajen S. Anand, Ph.D.

Under Secretary Executive Director

Food, Nutrition and Center for Nutrition

Consumer Services

Policy and Promotion

TABLE OF CONTENTS

Introduction 4

Tips for healthy, thrifty meals 5

Some best buys for cost and nutrition 8

Tips for healthy cooking 10

Keep your family’s food safe 11

Menus for 2 weeks of meals 13

Recipes 18

Food lists for 2 weeks of meals 69

Recipe list 74

INTRODUCTION

How can you serve healthy meals on a limited

budget? It takes some time and planning, but you

and your family can eat better for less. This booklet

can help you save money as you prepare healthy

meals. It contains

• Tips for planning, shopping, and cooking healthy

meals on a tight budget

• Sample menus for 2 weeks for breakfast, lunch,

dinner, and snacks

• Recipes for healthy, thrifty meals

• Lists of the foods needed for each weekly menu

TIPS FOR HEALTHY, THRIFTY MEALS

WHY PLAN MEALS?

To help you and your family be healthier. When you

plan meals, you can make sure you include enough

foods from each food group. Pay special attention to

serving enough vegetables and fruits in family meals.

good use of leftovers. This can cut your cooking time

and food costs.

TIPS FOR PLANNING

Build the main part of your meal around rice,

noodles, or other grains. Use small amounts of meat,

poultry, fish, or eggs.

• For example, make a casserole by mixing rice,

vegetables, and chicken. Or try Beef-Noodle

Casserole (p. 22) or Stir-Fried Pork and Vegetables

with Rice (p. 26).

To help you balance meals. When you are serving a

food with a lot of fat or salt, you can plan lowfat or

low-salt foods to go with it. For example, ham is

high in salt. If you have ham for dinner, you also can

serve a salad or a vegetable that doesn’t need salt.

To save money. If you plan before you go food

shopping, you will know what you have on hand

and what you need. Also, shopping from a list helps

you avoid expensive “impulse” purchases.

Add variety to family meals. In addition to cooking

family favorites, try new, low-cost recipes or food

combinations.

• For example, if you usually serve mashed potatoes,

try Baked Crispy Potatoes (p. 49) or Potato Salad

(p. 58) for a change.

To save time and effort. When you plan meals, you

have foods on hand and make fewer trips to the

grocery store. Planning also helps you make

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