Healthy Economy: Nutrition and Shopping Strategies

Yes, you can have healthy, inexpensive meals that taste great. Try these 12 delicious main-course recipes that cost less than $12 for a family of four. Add the following nutrition advice, wise shopping strategies and health tips, and you have all the right ingredients for smart cooking for your family.

Food Guide

Following Canada's Food Guide to Healthy Eating will help ensure that you and your family get all the nutrients you need to grow, work and be healthy. But remember that it is just that – a guide. The number of servings you need every day from the four food groups depends on your age, size, gender and activity level. Most of us fall somewhere in the middle, with small children at the lower end and male teenagers, very active people and pregnant and breast-feeding women at the higher end.

With that in mind, aim for five to 12 servings of grain products: a single serving is one slice of bread; 3/4 cup (175 mL) hot cereal, such as oatmeal; or 1/2 cup (125 mL) pasta or rice. You need five to 10 servings of vegetables and fruit: one serving is a medium-size piece of fruit; one cup (250 mL) salad; 1/2 cup (125 mL) juice; or 1/2 cup (125 mL) fresh, frozen or canned vegetables or fruit. Healthy adults require two to four servings of milk products: one cup (250 mL) of milk, 3/4 cup (175 g) of yogurt or two slices or 50 g of cheese is one serving. Aim for two to three servings of meat and alternatives: a two- to three-ounce (50 to 100 g) portion of meat, poultry or fish is considered one serving. But this group doesn't mean meat only: one egg, 1/2 cup (125 mL) canned beans, two tablespoons (30 mL) peanut butter or 1/3 cup (100 g) tofu can each be counted as one serving.

Sizing Up a Serving

• One ounce of cheese = the size of your thumb
• Three ounces of meat, poultry or fish = the size of a deck of cards or computer mouse
• 1/4 cup (50 mL) cut fruit or vegetables, pasta or rice = the size of a large egg or golf ball
• 1/2 cup (125 mL) cut fruit or vegetables, pasta or rice = the size of a child's fist or rounded handful
•One cup (250 mL) milk or salad = the size of a baseball or an adult's fist

To check out Canada's Food Guide to Healthy Eating click here or contact your local public-health department.