Americans have slipped into a "nutrition recession," said registered dietitian Mary Martin Nordness of Huntsville, and she recommends a Nutrition Stimulus Plan to repair the dietary damage.
"We are eating foods that are high in fat and calories and costing more, but providing limited nutritional value," she said.
Save your government economic stimulus money for another use, because moving to a healthier diet doesn't have to cost more.
"You can cinch your belt and your purse strings at the same time with a Nutrition Stimulus Plan that includes inexpensive foods such as lean meats, milk, eggs and whole grains."
Nordness, nutrition communications director for the Southeast United Dairy Industry Association, said lean beef, skinless poultry, fish, eggs, dairy, beans and nuts can provide affordable protein sources.
"With the economic downturn and food prices expected to rise another 5 percent, everyone is looking to save money and get the most bang for their buck," she said.
She offered four main steps to adopting your own Nutrition Stimulus Plan:
1. Plan your meals in advance
2. Use a shopping list
3. Clip coupons
4. Fill your grocery cart with nutrient-rich foods.
Rising prices may bring families to the home dinner table again, because they can save more by eating out less often, she said. That is the No. 1 money-saving technique being used by 81 percent of Americans, a recent Gallup poll found.
The National Restaurant Association reports that since September, sales have declined for nearly two out of three restaurant operators. Another study found 50 percent of Americans cooking more meals at home, according to ConAgra Foods.
Beef Fajita Quesadilla Wedges are a good example of a dish you can make for less at home.
"You can buy these at many casual neighborhood restaurants for around $9," Nordness said, "but you can make your own at home for $3 per serving, including slaw and fruit as side items."
With grocery prices rising, you need to shop smarter at the supermarket, said Nordness. That means taking a hard look at the economical and nutritional value of the foods and beverages you are putting in your cart. Many people also are weighing the worth of organic foods because of cost, and many, like Nordness, are growing vegetable and herb gardens for the first time in years.
She said she likes an idea from Adam Drewnowski, director of nutrition sciences at the University of Washington.
"He believes that now is the time to rely on the same economical basic foods that saw Americans through the Depression -- things like ground beef, potatoes, rice, carrots, cheese and milk, because they provide more vitamins and minerals per calorie," she said.
Rice and beans are good buys at the grocery store, said Nordness, who also noted that the average price of an 8-ounce glass of milk is only 25 cents, and it includes nine essential vitamins and minerals and is one of the least expensive sources of calcium. Oatmeal is only a penny a serving.
Not everyone drinks plain milk, so she gave some recipes for a Peanut Butter and Banana Breakfast Shakes and a Cheeseburger Macaroni Casserole that can be paired with Baked Apples with Cinnamon Yogurt Topping.
Here are some of her Nutrition Stimulus Plan recipes:
Beef Fajita Quesadilla Wedges
1 16-ounce bag frozen pepper stir-fry blend (green, red and yellow peppers and onions)
1 cup plain fat-free yogurt
1 cup prepared salsa
1 tablespoon butter, softened
8 (8-inch) flour tortillas
16 ounces, beef fajita strips, prepared
11/2 cups mild Cheddar cheese, shredded
Prepare stir-fry pepper blend according to package directions. Mix yogurt and salsa and set aside. Spread butter evenly on 1 side of each tortilla and layer cooked peppers and onions, thawed fajita beef strips and cheese evenly on unbuttered side of 4 tortillas and cover with remaining tortillas, butter side up.
Grill each quesadilla in large skillet over medium heat for 3 minutes on each side or until golden and cheese melts. Cut into wedges and serve with dipping sauce. Makes 8 servings, each with 370 calories, 18g fat and 33g carbohydrates.
Serving suggestion: Coleslaw (made from bag of coleslaw mix and 1/2 bottle of coleslaw dressing), fruit salad (made from canned pineapple chunks and fresh strawberries) and milk.
Cheeseburger Macaroni Casserole
Non-stick cooking spray
1 pound lean ground beef
1/2 cup chopped onion
1 cup whole-wheat elbow macaroni (or penne or rotini pasta)
1 medium tomato, chopped
1 8-ounce can tomato sauce
1/2 teaspoon seasoned salt, optional
1/4 teaspoon black pepper
1 cup shredded Cheddar cheese
Preheat oven to 350 degrees. Spray an 8x8-inch baking pan with nonstick cooking spray; set aside. In large skillet over medium heat, cook ground beef and onion until beef is brown and onion is soft; drain.
Cook macaroni according to package directions; drain. Spoon macaroni into prepared pan. Spread beef mixture and chopped tomato over macaroni. Pour tomato sauce over beef. Sprinkle with seasoned salt, pepper and shredded cheese.
Cover loosely with foil and bake for 35 minutes or until cheese is melted and edges of casserole are bubbling. Makes 4 servings, each with 340 calories, 10g fat and 28g carbohydrates.
Other ideas: To spice it up, use your favorite pizza or Italian-style tomato sauce instead of tomato sauce and seasoned salt. For a meal later, double the recipe and place the second casserole in the freezer.
Baked Apples with Cinnamon Yogurt Topping
4 Granny Smith or Gala apples (with or without skin)
1/4 cup unsweetened apple juice or apple cider
1/4 brown sugar
2 tablespoons cornstarch
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon salt
For the cinnamon yogurt topping:
21/2 cups low-fat plain yogurt
1 tablespoon honey
1/4 teaspoon cinnamon
Preheat oven to 350 degrees. Spray an 8x8-inch baking dish with nonstick cooking spray. Set aside.
Core and thinly slice apples. Place apples in medium bowl and toss with apple juice. Mix brown sugar, cornstarch, cinnamon, nutmeg and salt together in small bowl. Sprinkle over apples. Stir gently until apples are coated. Pour apples into prepared baking dish. Bake 40 minutes or until apples are slightly browned at edges and sauce is bubbling.
For cinnamon yogurt topping: Line a colander with several paper towels and place over a bowl to catch drips. Pour yogurt into colander and allow to drain in the refrigerator for about 30 minutes. Spoon yogurt into small bowl. Stir in honey and cinnamon.
For each serving, top 1/4 of the warm apples with 1/4 of the yogurt topping. Makes 4 servings, each with 330 calories, 2g fat and 72g carbohydrates.
Light Cheddar Cheese Macaroni
3/4 pound elbow macaroni
2 teaspoons unsalted butter
2 cups panko breadcrumbs
1/2 cup coarsely grated Cabot 50% light Cheddar
1 tablespoon fresh thyme
1 tablespoon unsalted butter
3 tablespoons all-purpose flour
23/4 cups low-fat milk
1 cup chicken stock
1 cup coarsely grated Cabot 50% light Cheddar
1 cup coarsely grated Cabot 50% light jalapeno Cheddar
2 teaspoons Dijon mustard
1 tablespoon fresh thyme
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Preheat oven to 400 degrees. Butter a 3-quart shallow baking dish and set aside. Fill a large pot three-fourths full with water, add a pinch of salt and bring to a boil. Cook macaroni until al dente.
In a saute pan, melt butter and add panko breadcrumbs. Season with salt and pepper. Keep stirring over medium heat until golden brown. Let cool and add 1/2 cup of Cheddar until combined.
In a large saucepan, melt butter over low to medium heat and stir in flour, stirring for 3 minutes. Whisk in milk. Bring sauce to a boil, whisking constantly; then simmer. Whisk occasionally for 3 minutes. Stir in remaining Cheddar, mustard, thyme, salt and pepper. Remove pan from heat.
In a large bowl, stir together macaroni, chicken stock and sauce. Transfer mixture to greased baking dish. Sprinkle breadcrumbs and cheese mixture evenly over macaroni and bake on the middle rack in the oven for 20-25 minutes, or until golden brown and bubbling.
Makes 8 servings, each with 410 calories, 11g fat and 58g carbohydrates.
Note: This recipe was created using Cabot brand 50 percent light Cheddar and light jalapeno Cheddar cheeses. Panko breadcrumbs can be found in most grocery stores or Asian markets.
White Bean Chowder
2 teaspoons vegetable oil
1 cup chopped onion
2 teaspoons minced garlic v2 15-ounce cans white cannellini or Great Northern beans, drained
1 4-ounce can diced green chilis
1 cup frozen corn kernels
1/2 cup grated carrot
1/4 cup diced celery
1 cup low-sodium chicken broth
1 tablespoon ground cumin
2 teaspoons chili powder
1/2 teaspoon salt (optional)
2 cups fat-free or low-fat milk
1 tablespoon cornstarch
1 cup shredded reduced-fat Cheddar cheese
4 tablespoons fresh chopped cilantro (optional)
In a large saucepan, stir together oil, onion, garlic over medium heat until onion is softened, about 5 minutes. Add 1 can of beans and mash into onion mixture with a potato masher or a slotted spoon (mixture will be chunky).
Stir in second can of beans, green chilis, corn, carrot, celery, chicken broth, cumin, chili powder and salt. Bring mixture to a simmer. Blend cornstarch into milk and stir into chowder. Bring slowly to a boil, stirring frequently. Reduce heat and simmer 5 minutes, or until corn and celery are tender and mixture thickens. Stir in 1 cup of cheese until melted.
Serve in individual bowls and top with fresh cilantro, if desired. Makes 6 servings, each with 270 calories, 7g fat, 38g carbohydrates and 8g fiber.
Peanut Butter and Banana Breakfast Shake
1 cup of fat-free or 1% low-fat chocolate milk
1/2 cup frozen banana slices
1 tablespoon peanut butter
1/2 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
Combine all ingredients in a blender; blend until smooth and creamy. Serve in tall glass or on-the-go drink container. Makes 1 serving with 270 calories, 9g total fat and 35g carbohydrates.
7 tips to save at the supermarket
Here are the seven top tips to save money at the supermarket without sacrificing nutrition:
List it: Create a shopping list and follow it. The Food Marketing Institute has found you spend $2 for every minute you are in the grocery store, so planning and listing saves time and money.
Shop simply: Fill your cart with nutrient-rich foods such as whole grains, fruits, vegetables, lean meat and low-fat dairy foods. Don't waste money on chips, candy, sugary beverages and other items with little or no nutritional value.
Clip coupons and check store specials: Using coupons can save up to 15 percent on your grocery bill. However, use coupons only for foods you normally would eat, rather than for extras.
Rethink your drink: Instead of buying bottled water, invest in a reusable water bottle and fill it with tap water. Limit the amount of sodas, sports drinks and sugary juice drinks you purchase, because they are expensive and high in calories, with little nutritional value. Flavored milks and drinkable yogurts can be nutritional treats.
Bulk up: Buying in bulk can save money, as long as the items are on your list of needs. You can save money by purchasing items such as cereal, fruit, cheese, pasta sauce and coffee in bulk.
Shop store brands: Store brands are comparable in nutrition to name brands and a big cost-cutting option. You can save between 10 and 30 percent by choosing store brands.
Go green: Save some green by bringing your own reusable shopping bags. Many grocery stores now offer a discount for each bag you bring.
- MARY MARTIN NORDNESS, REGISTERED DIETITIAN To see more of The Decatur Daily, or to subscribe to the newspaper, go to http://www.decaturdaily.com Copyright (c) 2009, The Decatur Daily, Ala. Distributed by McClatchy-Tribune Information Services. For reprints, email tmsreprints@permissionsgroup.com, call 800-374-7985 or 847-635-6550, send a fax to 847-635-6968, or write to The Permissions Group Inc., 1247 Milwaukee Ave., Suite 303, Glenview, IL 60025, USA.
Copyright (C) 2009, The Decatur Daily, Ala.