Get more nutrients for your calories (and money).

In a time of tightening budgets, everyone is trying to get the best value for their money. When it comes to food, is your family getting the most nutritional bang for their buck?

Many Americans are overweight yet undernourished, because they’re eating too many “empty calories,” or calories that are not nutritionally balanced. They’re missing out on many of the essential nutrients they need to live well. Consuming foods that offer the most vitamins, minerals and other nutrients for the fewest calories is an important step in fueling a healthy lifestyle.

These “nutrient-rich” foods include:

Colorful fruits and vegetables
Whole, fortified and fiber-rich grain foods
Fat-free and low-fat dairy products
Lean meats, poultry, fish, eggs, beans and nuts

Incorporating these foods into a daily eating plan offers the essential nutrients needed to power the mind and body throughout the day. The best part is that buying and preparing nutrient-rich foods doesn’t have to be expensive or time consuming. Here are some quick tips to help build a wallet-friendly, nutrient-rich diet the entire family will love.

Money saving fruits and vegetables – Use frozen or canned fruits and vegetables without added sugar or sauces. These have the same nutrition as fresh but they usually cost less, last longer, and are easy to prepare.

Slip more nutrients into breakfast, lunch, and dinner – Top a bowl of whole grain cereal with fresh or frozen fruit. Add steamed vegetables to canned soups. Enjoy a whole grain food and calcium-rich dairy, by trying whole wheat macaroni and cheese.

Nutrient-rich on-the-go – Order a latte made with fat-free or low-fat milk instead of whole milk or cream. Stock your car, office, and house with cheese sticks or portable yogurts for a satisfying snack on-the-go that will save money by limiting trips to the vending machine or drive-thru.

For more nutrient-rich menu ideas, visit www.nutrientrichfoods.org.

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