Heart-healthy eating on a budget

Eating healthfully doesn’t need to take a lot of time and money. Here’s a few helpful cooking tips to get your eating on a heart-healthy track – even if you’re on a budget. Take small steps and try to incorporate a couple of these a week.

• Buy larger, bulk items if they are less expensive per unit and you will use them quickly
• Try to use less bread and more whole-grains such as brown rice, barley or whole-grain pasta
• Instead of buying frozen meals, double your recipes when cooking and freeze the leftovers for your own healthy frozen meals
• Make your own salad dressing – use olive oil and vinegar to dress salads
• Make your own soups and freeze the leftovers
• Bring leftovers for lunch
• Buy foods that receive 1 or more Guiding Stars
• Use frozen vegetables and fruits; they cost less but are just as nutritious as fresh varieties
• Plan out your menu each week before shopping and use a shopping list
• Use the sales flyer to identify specials – fresh fruits and veggies are often on sale in their peak season
• Cut down on refined foods, such as chips, candies and soda – these add to your waistline and are more expensive, considering the minimal nutrients they provide