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Della Sweetman
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619-237-7721
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Healthy Grocery Shopping on a Budget
May 23, 2009 (ARA) - American households are rediscovering the art of cooking at
home. More than 35 percent of consumers are cutting back on their
restaurant dining, according to a recent American Research Group study.
As many of us make this shift away from our favorite eateries, you may
be tempted to turn to fast food rather than your kitchen.
Sixty-three percent of Americans believe that healthy foods cost more
than unhealthy, and almost half think it may be cheaper and faster to go
for the drive-through than to prepare a wholesome meal at home,
according to an October 2008 CIGNA Healthcare survey. So if you’re a
little rusty at healthy cooking on a budget, you’re probably not alone.
It’s time to take a look at strategic grocery shopping and healthy meal
preparation to better survive the recession and keep you and your family
healthy in the process.
Plan Your Meals
As you begin to reduce costs by cutting out trips to restaurants, fill
the void with a meal plan and a well- thought-out grocery list. A big
concern for many busy families is having enough time to actually cook
the meal before all of the ingredients spoil. One way to avoid this is
to make a calendar of meals that will fit your schedule and to use
ingredients that you can keep at hand in your pantry. Have the whole
family help in planning and preparing the meal. In the end, you’ll be
healthier and have more time together.
Choose Ingredients that Fit Different Dishes
Many of the key items that are used to create a host of meals are found
in the canned and packaged food aisles of your favorite grocery store.
These aisles provide a plentitude of ingredients for most of your
favorite recipes, while offering both convenience and nutrition at a
great value.
“A great way to make sure you maximize the value of your purchases at
the grocery store is by going to Web sites beforehand that offer coupons
and multiple recipe ideas for one type of product,” says registered
dietician Stephanie Clark. “I like the BumbleBee.com
Web site because you can stock up on their healthy, protein-packed
seafood items and never run out of delicious recipe ideas. The site has
a user-friendly recipe finder that allows you to search by meal type,
ingredient, and even special dietary considerations. It is a great tool
for planning out your shopping list.”
Use the Food Pyramid
The food pyramid has been a meal planning tool seemingly forever, and
with good reason. The new MyPyramid food guidance system is another
great way to help you identify how much to consume from each food group
in order to achieve a healthy lifestyle that balances nutrition and
exercise.
As a key building block of the MyPyramid system, proteins, particularly
those like chicken and fish, can provide the basis for many healthy
meals. A wide variety of these meals can be prepared for a couple of
dollars. With just a few cans of tuna and a bag of whole grain pasta you
can make meals rich in protein and heart-healthy omega-3s. When you add
in a glass of milk, some vegetables and a side of fruit, you’ve got that
trusty pyramid on the table in minutes.
Get creative. Lean protein, such as tuna, does not have to be limited to
traditional tuna sandwiches, but can be played up into low-fat meals
with a twist. Here is a recipe that takes just minutes to make and is
fun to eat. Serve it with chopsticks to add some extra flare to your
table.
Teriyaki Tuna Bowl
Servings: Serves 4
Course: Dinner
Cooking Time: 25 minutes
Dietary Considerations: Good source of omega-3s, Kid-friendly, Low
calorie, Low fat, Low sugar
Ingredients:
2 cans or pouches (5 ounces) Bumble Bee Tuna, drained and flaked
8 cups cooked rice
1 cup cooked julienned carrot
2 cups cooked broccoli florets
1/2 cup teriyaki sauce (to taste)
Directions:
Prepare rice according to package directions. Set aside. In sauce pan,
steam carrots and broccoli in water about 10 minutes until tender crisp.
Heat teriyaki sauce in microwave to warm. Serve rice, tuna and
vegetables in small bowl with warmed teriyaki sauce drizzled to cover.
Nutrition Information for one serving (253 g): Calories 230 (from Fat
10), Fat 1 g (Saturated 0 g), Trans Fat 0, Cholesterol 30 mg, Sodium
1650 mg, Total Carbohydrates 33 g, Fiber 3 g, Sugars 5 g, Protein 22 g
Courtesy of ARAcontent
QUICK READ
Healthy Grocery Shopping on a Budget
(ARA) - American households are rediscovering the art of cooking at
home. As many of us make this shift away from our favorite eateries, you
may be tempted to turn to fast food rather than your kitchen.
Plan Your Meals
Have a meal plan and a well- thought-out grocery list. Make a calendar
of meals that will fit your schedule and use ingredients that you can
keep at hand in your pantry. Have the whole family help in planning and
preparing the meal.
Choose Ingredients that Fit Different Dishes
Many of the key items that are used to create a host of meals are found
in the canned and packaged food aisles of your grocery store. These
aisles provide a plentitude of ingredients for most of your favorite
recipes, while offering both convenience and nutrition at a great value.
The BumbleBee.com Web site features their healthy, protein-packed
seafood items and delicious recipe ideas. The site has a user-friendly
recipe finder that allows you to search by meal type, ingredient, and
even special dietary considerations.
Use the Food Pyramid
The new MyPyramid food guidance system is a great way to help you
identify how much to consume from each food group in order to achieve a
healthy lifestyle that balances nutrition and exercise.
About Bumble Bee Foods:
Bumble Bee Foods, LLC, headquartered in San Diego, is the U.S. operating subsidiary of Connors Bros. Income Fund (TSX:CBF.UN) – a limited purpose trust established under the laws of Ontario, Canada. Bumble Bee Foods comprises North America's largest branded seafood company, offering a full line of canned tuna, salmon, sardine, and specialty protein products marketed under leading brands including Bumble Bee®, Clover Leaf®, Brunswick® and Beach Cliff®. The Bumble Bee brand has established significant consumer awareness and loyalty based on the superior quality of its protein products. For more information on Bumble Bee, visit
www.bumblebee.com
Media Contacts:
Della Sweetman or Erika Ulring, Fleishman-Hillard, Phone: 619-235-9995 ext. 721 or 728.
Note to Editors:
High resolution product and recipe photography is available electronically. Additional recipes by Joie Warner are also available electronically.
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