Healthy, Thrifty Meals

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United States Department of AgricultureCenter for Nutrition Policy and Promotion

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<p>Recipes and Tips for Healthy, Thrifty Meals United States Department of Agriculture Center for Nutrition Policy and Promotion FOREWORD The essence of nutrition guidance is to provide the public with the best information available to assist them in making wise and nutritious food choices to sustain life and good health. As public officials in the U.S. Department of Agriculture, we are deeply concerned that Americans not only have enough food but also that the public has enough information to know what food to purchase and how to prepare it. While a healthy diet is the cornerstone to good health, meeting that goal can be a challenge. That is why we are delighted to offer this publication to the public. Recipes and Tips for Healthy, Thrifty Meals is more than a cookbook. The book provides basic cooking and food safety guidance. The menus presented here conform to the recommendations contained in the Dietary Guidelines for Americans and the USDA Food Guide Pyramid. The 40 recipes are quick, easy, tasty and economical. We hope that you will find the recipes and other information provided in this book useful. At the back of the book is information on how to get more nutrition information. If you have comments or suggestions, let us hear from you. Shirley R. Watkins Rajen S. Anand, Ph.D. Under Secretary Executive Director Food, Nutrition and Center for Nutrition Consumer Services Policy and Promotion 1 3 TABLE OF CONTENTS Introduction 4 Tips for healthy, thrifty meals 5 Some best buys for cost and nutrition 8 Tips for healthy cooking 10 Keep your family’s food safe 11 Menus for 2 weeks of meals 13 Recipes 18 Food lists for 2 weeks of meals 69 Recipe list 74 INTRODUCTION How can you serve healthy meals on a limited budget? It takes some time and planning, but you and your family can eat better for less. This booklet can help you save money as you prepare healthy meals. It contains • Tips for planning, shopping, and cooking healthy meals on a tight budget • Sample menus for 2 weeks for breakfast, lunch,