Skip to main content

Healthy Eating Adds Up to a Healthy Heart

Healthy Eating Adds Up to a Healthy Heart

         Making healthy food choices can be overwhelming, especially if money is tight. Good nutrition is at the core of good health and reducing risk of cardiovascular disease, such as heart disease and stroke. "Eating delicious nourishing meals on a budget is possible, especially with a few key tips to make it simple," says Bridget Wojcik, director of nutrition and dietetics at Kroger Health, a national sponsor of the American Heart Association’s Healthy for Good initiative. Planning ahead can help your dollar go further. The American Heart Association has developed tips to help families shop, eat and cook healthier meals on a budget.

  • Make a list. Plan your menu ahead of time so you spend your money on what you really need. Try theme nights, such as Meat-free Monday or Taco Tuesday.
  • Go frozen. Fresh fruits and vegetables are frozen at their peak ripeness, so they’re as tasty as they are fresh, won’t spoil, and are often cheaper.
  • Be sale savvy. Stock up on staple foods such as low-sodium canned sauce and whole wheat boxed pasta when they go on sale. Use store rewards and coupons for even greater savings.

Here’s one example of a tasty, healthy meal the whole family will love: Creamy Chicken Broccoli Casserole with Whole-Wheat Pasta
Serves 6, costs about $2 per serving

  • 13.25 to 16 ounces whole-wheat spiral-shaped pasta
  • 1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch pieces
  • 3/4 teaspoon salt-free Italian seasoning blend or 3/4 teaspoon dried thyme
  • 16 ounces frozen broccoli, thawed
  • 1 15.25-ounce can, no salt added, whole-kernel corn, rinsed and drained, or 16 ounces frozen whole kernel corn, thawed
  • 8 ounces fat-free cream cheese, softened
  • 1 cup fat-free, plain yogurt

1. Preheat the oven to 350 degree F. In a large pot, cook the pasta according to package directions, omitting the salt. Drain well in a colander. Return the pasta to the pot. Cover and set aside.2. In a large skillet, cook the chicken over high heat for 5 minutes, or until no longer pink in the center, stirring frequently. Reduce the heat to low. Stir in the Italian seasoning blend, broccoli, corn, cream cheese, yogurt. Cook for 5 minutes, or until the cream cheese has melted.3. Transfer the chicken mixture to the pot with the cooked pasta, stirring to mix well.4. Transfer to a 13 x 9 x 2-inch baking dish. Bake, covered with aluminum foil, for 15 minutes, or until heated through. Visit heart.org/healthyforgood for more information about planning healthy, delicious meals on a budget, and to download the American Heart Association’s "10 for Under $10" recipe booklet. Nutrition Analysis (per serving):
Calories 486Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 80 mg
Sodium 456 mg
Total Carbohydrate 68 g
Dietary Fiber 11 g
Sugars 11 g
Protein 45 g

Comments

Popular posts from this blog

New Subway Sandwiches Reinvent the Grilled Cheese

New Subway Sandwiches Reinvent the Grilled Cheese   There is no denying that a grilled cheese is the ultimate combination of crunchy bread and gooey cheese. So, if you are someone who considers grilled cheese to be its own food group, you are in luck! Subway is taking grilled cheese sandwiches to the next level with new Fresh Melts. Guests can enjoy Subway’s newest innovation by upgrading their favorite freshly made footlong into an extra cheesy, gooey and grilled sandwich for $1 more. "Fresh Melts are our latest menu innovation to give guests fresh, smart choices that don’t sacrifice taste or flavor," according to Chef Paul Fabre, Subway’s senior vice president of culinary and innovation. "Our Melts are unique because they are grilled, not toasted, so we’re creating the ultimate sandwich that has crunchy bread, melty cheese, and your favorite ingredients for a perfect bite every time," he emphasizes. The new menu items are the latest addition to Subway’s culinary l...

Meat Shortages Mean It’s Time to Try Plant-Based Protein

Meat Shortages Mean It’s Time to Try Plant-Based Protein       During times of change, many of us find comfort in simple pleasures. Like a great burger.           Yet, some of those simple pleasures have been compromised by the dramatic changes caused by COVID-19, including the disruption of the animal meat industry. Meat plants are closing, causing meat to be harder to find and its prices to rise. Some grocers are limiting the amount of meat shoppers can buy to curb pantry loading.           I know these issues will be resolved as the pandemic subsides. The animal meat industry will recover, and supply chains will be restored. But right now, you may be asking: What do I do without meat? Now is the time to try plant-based protein. Made from simple ingredients you know, Light life     P lant-based meat is as nutritious as it is delicious. And you can find the products in your grocer’s meat case. ...

Food Safety and Security

COVID-19 Elevating Concerns About Food Safety and Security        The latest fallout from the coronavirus pandemic? Food safety and security now rank among consumers’ top global concerns. According to a new study from the Mars Global Food Safety Center, 73 percent of the adults surveyed last month in the United States, China and the United Kingdom said they believe COVID-19 will wind up adversely impacting the viability — and, yes, safety — of the global food supply chain many of us have come to expect. And almost as many (71 percent) think people’s access to food will consequently be negatively affected around the world. Doubt it? "New food safety threats, like those posed by COVID-19, are constantly emerging through a combination of factors including global warming, increased globalization of trade, and changes in agriculture practices and food production," said David Crean, chief science officer at Mars, which strives to generate new scientific and techn...