March is National Nutrition Month:

CHICAGO – When money is tight and time is short, it may seem difficult to maintain a healthy diet. But during National Nutrition Month®, the American Dietetic Association reminds consumers that mealtime doesn’t have to be costly when trying to eat right.

According to a recent ADA consumer survey, the majority of people consider convenience to be the biggest factor in selecting a meal. However, the economic recession has affected Americans’ mealtimes as well, including limiting the amount of money people are spending at restaurants.

“A healthy meal doesn’t have to be a big expensive production,” says registered dietitian and ADA spokesperson Bethany Thayer. “With just a little bit of planning, meals can be convenient, healthy and inexpensive.”

Thayer suggests ways to save money and still maintain a healthy diet:

Even small amounts of advance planning pay off: “Search online for easy one-pot recipes,” says Thayer. “Many recipe Web sites offer nutrition information and grocery lists for their meals. You can find dinner options that can last for more than one night.”

Use coupons: Only half of those surveyed by ADA said they clip grocery coupons and look for price specials. Clipping coupons or printing them from Web sites can save you 10 percent to 15 percent on your grocery bill. Also consider joining your supermarket’s shopper’s club for price specials.

Follow portions for protein: 42 percent of those surveyed said they were limiting the amount of meat purchased to save on grocery expenses. “You can still keep your costs low when shopping in the meat section. Remember that a portion of meat is the size of a deck of cards. A pound of chicken breasts could last for two meals if you follow portion control,” says Thayer.

Make a meatless meal: Beans are an excellent source of protein and are also an inexpensive way to create a healthy meal.

Think outside the crisper: Frozen or canned fruits and vegetables will last longer than fresh versions from the produce department and are equally nutritious.

Don’t throw money away: Keep leftovers safe by refrigerating them quickly, use before they go bad and you can stretch one meal into a few. “Rice and pasta can help stretch out a small amount of leftovers,” says Thayer. “Leftover chicken can be mixed with rice for a stir-fry or mixed with a pasta sauce over spaghetti.”

“You don’t have to completely overhaul your kitchen to eat right,” says Thayer. “Remember that just a few small changes can help you and your family eat right.”

The American Dietetic Association is the world’s largest organization of food and nutrition professionals. ADA is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the American Dietetic Association at www.EatRight.org.

I grew up in Monmouth County and moved to Bayville seven years ago. I am a graduate of Ocean Township High School and attended a vocational school where I learned auto mechanics. I met my husband five years ago and we have been married for almost two years. My first career was in the mortgage business where I started as a copier and worked my way up to a loan specialist. I have been in the mortgage industry for ten years. Recently I joined CENTURY 21 At The Shore Realty and although real estate is a new career I plan to take my knowledge as a loan specialist and help buyers and sellers navigate the myriad of paperwork and red tape involved today in a mortgage approval. More...