Meat and Alternatives
• Stretch your dollar by making stir-fries, casseroles, noodle dishes and soups – recipes that make the most of small amounts of meat. Use two chicken breasts for a family of four; cut them into strips for a stir-fry and add lots of antioxidant-rich vegetables, such as green peppers, broccoli and carrots.
• Stock up on frozen and canned fish. Choose fatty fish that have heart-healthy omega-3 fatty acids, such as salmon, mackerel, trout and sardines. Leaner fish, such as cod, tuna, haddock and sole, are lower in omega-3 fatty acids but are still healthy choices.
• Plan more meals that use dried or canned beans, lentils and peas. Versatile, low in fat and high in satiety, they contain vegetable proteins, lots of fibre and vitamin B6, riboflavin, iron, folate, selenium, phosphorus and magnesium. And you can't beat the price.
Grain Products
• Bake your own muffins, quick breads and cookies. Home-baked goods may not cost less than store-bought varieties, but the health benefits could be much greater. Use the information below to make delicious, nutritious baked goods.
• Whole wheat flour adds B vitamins – such as niacin, vitamin B6 and folate – and extra fibre and is a source of the antioxidant selenium. One cup (250 mL) of whole grain flour provides 16 grams of fibre, compared with 4.1 grams in regular all-purpose flour.
• Oatmeal is rich in soluble fibre, which may help reduce blood cholesterol, and insoluble fibre, which promotes regularity.
• Wheat bran packs a fibre punch with 13.5 grams per 1/2 cup (125 mL).
• Add fruit for extra fibre and vitamins. Frozen whole berries are a bargain when fresh berries are out of season.
• Read labels when buying “grainy” breads, such as 12-grain, as they can cost considerably more than 100% whole wheat bread but have less fibre.
• Store whole grain flours and nuts in the freezer to keep them from becoming rancid. Keep flaxseeds and millet in airtight containers in the refrigerator.
• A hot bowl of oatmeal or multigrain cereal, such as Red River, is warm, nutritious, low in calories and fat, and economical. A 3/4-cup (175 mL) serving of Red River provides 3.6 grams of fibre, as well as flaxseeds, which may help lower cholesterol levels. Quick-cooking or regular oatmeal is a source of soluble and insoluble fibres, iron, zinc, folate and niacin.
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