Family Health Nutrition on a Low Income Budget

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Family Health Nutrition Does Not Have to be an Income Related Family Health Factor

VI.  Family Health Nutrition

Webster's Collegiate Dictionary 10th Ed. , defines nutrition as a process by which an animal or plant takes in and utilizes food substances for the purpose of growth, repair, and metabolic processes for sustaining life.

   This definition supports the old adage, "You are what you eat."  However, the consumption of food is also a very social activity.  Perhaps the saying should be, "We are what we eat."  Home, family, friends, community, culture, and socioeconomic status are just a few of the social factors that influence nutritional intake.  Consequently, dietary habits and preferences for particular foods are very often developed within one's family.  This is why nutrition is such an important component of family health.  The United States Department of Agriculture offers the following dietary advice to individuals and families:

  • Make smart choices from every food group.
  • Find a balance between food and physical activity.
  • Get the most out of calories by avoiding foods high in fat and sugar but low in nutritional value.

 For a copy of the USDA Food Pyramid go to:   www.mypyramid.gov  

    Serving nutritious meals can be a challenge for individuals and families with low income.  The following are some helpful suggestions for achieving good nutrition on a limited budget:

  • Ground beef is a high fat meat but is used often by low income families because it is an inexpensive meat source.  Ground turkey is a high protein meat but most generally has less fat content.  It is inexpensive like ground beef.  However, some ground turkey is just as high in fat as ground beef.  It is important to look at your meat label to find fat content before purchasing any meat.
  • Canned tuna is an inexpensive source of protein and is a heart healthy food.  It can be used in boxed meals, sandwiches, or simply on crackers as a snack.
  • Canned vegitables are usually less expensive than fresh or frozen.  However, they have been cooked in the canning process.  When using canned vegitables do not overcook.  Use in homemade soups and casseroles allow for the full nutritional value of canned vegitables in that they need not be drained.  Vitamins can be lost in the cooking process when vegitables are heated in water then drained.
  • Use skim milk to reduce fat content in macaroni & cheese and other boxed meals requiring milk.
  • Dried beans are an inexpensive source of protein as well as carbohydrates.  They can be cooked and used in chili, soup, casseroles, and even salads.
  • Buy family pack meats.  They are usually less expensive and can be easily broken down into smaller portions and placed in freezer bags.
  • Presweetened cereals are high in sugar and usually more expensive.  Try replacing these cereals with bran flakes, toasted oats, or quick oats.  Oat meal is a heart healthy food high in dietary fiber.  It can easily be flavored with other healthy foods such as fruit, raisins, peanut butter, or yogart.
  • Limit eating out.  Eating out is expensive and foods offered are usually higher in fat and lower in nutritional value.  The expense of eating out also takes money from one's budget that could be used for the purchase of fresh fruits and vegitables.  Fresh produce is usually more expensive than canned fruits and vegitables.  However, fresh uncooked produce is more nutritious because vitamins and minerals have not been cooked away in the canning process.
  • Before grocery shopping, take inventory of food already in your cabnets or refrigerator.  Make a list of possible meal ideas or if you are able to spend time doing so, write out a weekly menu.  Assess what is needed to make meals and write out a grocery list.  Looking at adds in the news paper can keep you up to date on sales and coupons.  Taking these steps before going to the grocery store can save money because it prevents impulse buying.
  • Never go grocery shopping when you or your children have empty tummies.  This is another step that will reduce the possibility of impulse buying expensive pre-prepared food items or snack foods that are low in nutritional value.

The following is a list of fun, quick, and nutritious snack ideas for kid's and adults who appreciate fun food.

  • "Ants on a Log"  celery with peanut butter and raisins.
  • "Fruity Juicy Pops"  various 100% fruit juices with small pieces of fresh fruit added and put in ice cube tray covered with foil.  Place tooth picks in foil for each cube then freeze.
  • "Fish in a Pond"  put blue or green food coloring in soft cream cheese, place colored cheese on a flour tortilla, add fish shaped cheese crackers.
  • "Piggies in a Blanket"  cut meat franks into four pieces, roll out canned bisquets and place a section of meat on each one, cheese slices can also be used with meat, place bisquet around meat like a blanket then bake.
  • "Fruit Dippies"  slice fresh fruit such as bananna, apple, or pears, place yogart in a bowl and use as a dipping sauce.

 

For more detailed information on family health nutrition log on to the following web sites: