When grocery prices go up, it may not seem possible to eat healthy foods while on a budget. However, eating healthy on a budget is possible when following a few tips.
Five tips to save money while eating nutritiously:
- Look for deals and plan your meals! Plan your meals around weekly ad specials and what you have on hand in the refrigerator, freezer, and cupboards.
- Buy in season. Seasonal produce often costs less and has better taste. Visit snap.nal.usda.gov/nutrition-through-seasons/seasonal-produce to find out which foods are in season.
- Schedule a day to cook. Cook large batches of your favorite recipes to portion out and freeze for quick-fix meals throughout the week. For easy recipes to freeze, order the cookbook Healthy in a Hurry—14 Main Dishes for Now or Later from the ISU Extension Online Store (store.extension.iastate.edu).
- Get creative. Make it a game with leftovers to find ways to incorporate them into meals and snacks before they are no longer safe to eat. Use fruit in smoothies, put leftover vegetables in pasta, or use leftover meat in a stir fry.
- Shop smart. Check the unit price on items and compare brands to get the best value. Use unit prices to not only compare brands and product sizes but also to compare forms of a food like fresh, frozen, and canned. Visit the ISU Extension and Outreach Spend Smart. Eat Smart. website (www.extension.iastate.edu/foodsavings) for more information on unit prices.
Source: Choose My Plate Tip Sheet: Eating Better on a Budget, www.choosemyplate.gov/ten-tips-eating-better-on-a-budget
Eggs made news earlier this year because of a salmonella outbreak. Properly handling and storing eggs will reduce the risk of contaminating eggs with salmonella. Salmonella infection is often the result of eating raw or undercooked eggs or egg products, meat, or poultry. It can take from several hours to about two days to cause symptoms. Following is a list of possible signs and symptoms of salmonella infection:
- Abdominal pain
- Muscle pains
- Blood in the stool
There are many ways to make sure eggs are safe to eat. Use the following tips:
- Buy eggs only if sold from a refrigerator or refrigerated case at 45°F.
- Store eggs in their original carton on a shelf in the refrigerator (not in the door) and use them within 3 weeks for best quality.
- Wash hands, utensils, equipment, and work surfaces with hot, soapy water before and after they come in contact with eggs and egg-containing foods.
- Cook eggs until both the yolk and the white are firm. Scrambled eggs should not be runny.
- Casseroles and other dishes containing eggs should be cooked to 160°F (72°C). Use a food thermometer to be sure.
- For recipes that call for eggs that are raw or undercooked when the dish is served—Caesar salad dressing and homemade ice cream are two examples— use pasteurized egg products.
- Avoid taste-testing egg-containing foods before they are thoroughly cooked.
- For buffet-style serving, hot egg dishes should be kept hot, and cold egg dishes kept cold.
- Cooked eggs, including hard-boiled eggs, and egg-containing foods should not sit out for more than 2 hours. Within 2 hours either reheat or refrigerate.
- Use hard-cooked eggs (in the shell or peeled) within 1 week after cooking.
- Refrigerate leftover cooked egg dishes and use within 3 to 4 days. When refrigerating a large amount of a hot egg-containing leftover, divide it into several shallow containers so it will cool quickly.
- Cooked eggs for a picnic should be packed in an insulated cooler with enough ice or frozen gel packs to keep them cold. Don’t put the cooler in the trunk— carry it in the air-conditioned passenger compartment of the car.
Source: Retrieved from “Playing It Safe With Eggs”