The new "Food Pyramid"

Just because you are eating on a budget, it does not mean you can't eat healthy. Likewise, eating healthy does not mean you can not eat well. Recently the USDA released the new "Food Pyramid", which isn't even a pyramid anymore. It is actually a plate.

So what does this mean for you and your food preparation? First, let me say that I am NOT an nutritionist. However, every nutritionist I speak to promotes a diet based on vegetables, fruit, and legumes. Now this varies a bit from the plate shown. But what knowledge can we take from the plate that we can all agree on?

1. Variety is key. Just like four food groups (plus dairy) depicted by the icon, where there is variety, there is nutritional richness.
2. Portion size. While the icon doesn’t give us a reference for the size of the plate, it is clear that portion control is key if we want to provide diners with nourishing food.
3. Protein sources. The icon lists grains, fruits and vegetables, but makes no reference to the sources of protein. Because protein can be found not only in animal derived products, but also in whole grains, legumes, nuts, seeds, dairy, and yes, even some vegetables, a combination of these items should be incorporated into the overall protein content. You do NOT have to eat red meat to get the necessary proteins if you choose not to. Fish, legumes, and soy are excellent options.
4. Fat sources. The icon does not say anything about fats and oils. But the verdict remains: fewer saturated fats, avoidance of trans fats, less frying, and more good fats coming from fish, plant oils, nuts and seeds are keys to healthy eating.

If you go to the grocery store and look in the fresh food section, you will notice that these are quite expensive items. This does not mean you should avoid them.  Some of the most nutritious fruits and vegetables are not very expensive at all. It is all how you use them.

While grocery shopping on a budget, one might be tempted to buy cheap, quick, and easy foods - but don't give into this! Remember, your family's health is in your hands. Overly-processed foods are not healthy, and will cost you much more in the long run.  Below is a quick list of inexpensive foods to fit each section. Below the list, see the nutritional information!

1. Vegetables: Carrots are both inexpensive and healthy. While there are vegetables that offer more nutrition, carrots are very versatile and inexpensive. Shred them, crunch on them as snacks, cook them with dinner, throw them in a smoothie - they are amazing!
2. Fruits: Grapes are an excellent option. High in vitamins, these little sweet treats have been shown to decrease the risk for heart disease. I highly recommend them in a smoothie as the highest levels of nutrients are in the skin, stems, and seeds.
3. Grains: I can not say enough good things about brown rice (but not white)! Brown rice is delicious, healthy, and versatile - and well as inexpensive. Do not get the boil in bag style as it has been processed.  Brown rice is VERY easy to prepare - just double the water for the amount of dry rice used. So why Brown rice you ask? The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.
4. Protein: Black Beans are both inexpensive and healthy! If you have a crock pot, they can be your best friend!  Many public health organizations--including the American Diabetes Association, the American Heart Association, and the American Cancer Society--recommend legumes as a key food group for preventing disease and optimizing health.
5. Dairy: Not only is yogurt a wonderful quick, easy and nutritious snack that is available year-round, but researchers are finding evidence that milk and yogurt may actually add years to your life as is found in some countries where yogurt and other fermented dairy products are a dietary staple.