Healthy eating! March is National Nutrition Month Published March 4, 2009 By Jacquie Maillet Health and Wellness Dietician MALMSTROM AIR FORCE BASE, Mont. -- March is National Nutrition Month®. National Nutrition Month® is an annual nutrition and information campaign created by the American Dietetic Association. It focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The theme this year is "Eat Right." Saving Money and Eating Healthy-Can it be done? As we all struggle to cope with tough economic times, here are a few tips on eating healthy on a budget. · Eat snacks that last longer in your tummy. Whole grain crackers and a few slices of cheese are the sensible equivalent to a handful of greasy potato chips that your body will burn through quickly, without gaining essential nutrients. · Cook casseroles with in-season vegetables, beans and legumes. Make enough to freeze. The next time you reach for the take out menu you can instead thaw out a tasty casserole that you know the nutritional value of. · Use your leftovers! Did you know the average person wastes one to two pounds of food per day? By taking the leftovers to work for lunch, you will save your money and waistline. Save leftover green beans, carrots and chicken from supper for a quick and easy soup later in the week. · Instead of placing your snacks in plastic baggies, put them in reusable containers (just don't forget to bring them home at the end of the day). You will save the baggy from the landfill and quickly recoup savings on the baggies you no longer need to buy. The key to economic, healthy eating is to plan ahead before you go shopping. Take an inventory of what you have on hand and what you'll need. Plan your menu, make a grocery list and stick to it! Use store ads and coupons to help you determine the meals for the week (you can also find coupons online and print them out yourself). Then add in seasonally fresh, canned and frozen fruits and veggies, which all cost less than out of season or out of country produce. Make your own convenience foods. Once a week wash, chop and prepare fresh fruits and veggies for the week. Take along small containers of inexpensive spreads to increase the protein level of your snack (peanut butter and hummus are two good dollar values and are naturally nutritionally superior to ranch dressing). Choose lean cuts of beef; they are lower in fat, higher in protein and less costly overall. Poultry is even less expensive and contains fewer calories, and less fat. Whole chickens and turkeys are the real stars of the show, as they are the least expensive meats and can be used in a wide variety of ways for a little extra time and a lot less money. Eggs are a great source of inexpensive protein when they are prepared correctly (not with a lot of added fats) and can make an easy meal, snack or addition to a salad. Hard boiled eggs can last in the fridge for up to one week so they are also very convenient. Paired with light mayo, lettuce and whole wheat bread you have an easy, convenient lunch or dinner option. Buy the store brand. It usually costs less than name brands. Just watch out for "stock up sales" as stores will occasionally charge more instead of less for these "deals" (10 for $10 is a good example). Watch the prices for a few weeks and then if a sale really is a good deal, take the opportunity to stock up on frequently used items. Last but not least, don't forget to eat before you go to the grocery store. It is a lot easier for the more expensive, less nutritious items to sneak into your cart when you are hungry. Need more help? The registered dietitian at the HAWC and the Right Weigh Class are good places to find more information. This year the Health and Wellness Center will commemorate March National Nutrition Month® with the following activities: an "Eat Right" bookmark art contest with Loy Elementary School, a base wide healthy recipe contest and Youth Center activities. Winter Vegetable and Bean Casserole Serves 4 Ingredients 1 tbsp Oil 1 Onion, chopped 2 Garlic Cloves, crushed 2 Leeks, cleaned and cut into ½ -inch rings 2 Carrots, sliced 2 Medium Turnips, peeled and cut into ½-inch cubes ½ a Kohlrabi, peeled and cut into ½-inch cubes 1 Large Potato, peeled and cut into ½-inch cubes 1 x 14oz can Chopped Tomatoes 2 x 14oz cans Vegetable or Chicken Broth 1 x 15oz can White Northern Beans 1 tsp Oregano Salt and Black Pepper Instructions 1. Pre-heat the oven to 325 degree F. Heat the oil in a large skillet, add the onion and garlic and sauté for five minutes, turning from time to time. 2. Combine all ingredients in oven proof dish, including the sautéed onion and garlic. Stir well then cover with a lid and bake in the oven for 45-55 minutes until all the vegetables are tender.