Quick, Healthy and Budget-Conscious, Too

from Mary Hunt's newsletter, Everyday Cheapskate - www.cheapskatemonthly.com  - Used by permission

If there's one thing readers of this column do well, it's give feedback. In recent weeks, you've told us that you enjoy the columns devoted to all things food related and that you want to see more emphasis on healthy eating along with help for special dietary needs that won't break your budget.

I am happy to introduce Brenda J. Ponichtera, registered dietitian, author of several award-winning cookbooks and long-time friend of Everyday Cheapskate. Brenda will be contributing to this column on a regular basis in the future, offering her healthy recipe of the month as well as tips to prepare meals that are quick and budget-conscious.

As a medical professional and a nutrition and diabetes counselor, Brenda says that healthful eating doesn't have to take a lot of time in the kitchen. Good nutrition starts with smart choices in the grocery store.

Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores (and usually the largest). Buy what's in season. Try a new fruit or vegetable each week. Organic foods are a good option, but they can be pricey. Eating plenty of produce is more important than choosing organic foods.

Breads, Cereals and Pasta. These items offer opportunities to work whole grains into your diet. To make the transition, start out with whole-wheat blends and slowly transition to 100 percent whole-wheat pasta and breads.

Meat, Fish and Poultry. The American Heart Association recommends two servings of fish a week. When serving meat, choose lean cuts like round, top sirloin, and tenderloin. Opt for skinless poultry, and watch your portion sizes.

Dairy. There are plenty of low-fat and nonfat options to help you get two to three servings a day. If you enjoy higher-fat cheeses, just keep your portions small.

Frozen Foods. Frozen fruits and vegetables (without sauce) are a convenient way to help fill in the produce gap, especially in the winter.

Canned and Dried Foods. Keep a variety of canned vegetables, fruits, and beans on hand to toss into soups, salads, pasta and rice dishes.

The Edge. Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat and fish are usually located. Avoid the center aisles where junk foods lurk.

Keep it real. Choose "real" foods, such as 100 percent fruit juice or 100 percent whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself. Avoid foods that contain more than five ingredients, artificial ingredients or ingredients you can't pronounce.