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Healthy Recipes: Holiday Fun on a Budget
Eat Healthy
By eating a healthy diet, you can reduce your cancer risk. Foods low in fat and high in fiber can help keep you healthy.
Take the Healthy Eating Quiz to start thinking about the food you eat at home and away from home.
What can you and your family do to eat smart?
1.
Order a free Healthy Eating Kit or view it now! In it you will find healthy recipes, cooking tips and other nutrition advice.
2.
Search more than 675 great recipes to help you prepare healthier meals! Most recipes are low in saturated fat and high in fiber. Many are suitable for diabetic, meatless and low sodium diets. For more tips to help you start eating healthier, click here. Also, sign up for Chop Chop Maryland and receive text messages about fun and healthy recipes.
 3.
Be sure to eat plenty of fruits and vegetables. Eat at least 4½ cups of fruits and vegetables a day, especially those rich in vitamins A and C. For additional information on serving sizes and choosing fruits and vegetables, click here or see recommended serving sizes for kids and adults. To create a world of flavors in your kitchen, click here for a copy of "Fruits from Around the World."
The MyPlate campaign encourages you to think about building a healthy plate at meal times. For more information, meal plans and recipes, go to ChooseMyPlate.gov.
4.
Increase the fiber in your usual diet. Besides fruits and vegetables, whole grain breads and cereals are good sources of fiber. For more information on whole grains, including the recommended servings sizes and how to make whole grain choices, view "The Whole Truth About Grains."
5.
Lower the fat, especially trans fat. Try to reduce the fat you eat by choosing lean meat, fish, skinned poultry, low-fat dairy products and vegetable oils. Avoid fried foods and those cooked with butter and oil. When dining out look for low-fat menu options, or ask whether food can be baked or broiled instead of fried. For more information, download the following:
6.
Be Sure to Eat the Rainbow. Variety is important when it comes to fruits and vegetables. In addition to vitamins, minerals and fiber, fruits and vegetables have phytochemicals. Phytochemicals are plant substances that have health benefits. They give plants color, aroma and flavor and help protect the plant from viruses and fungi. By eating a wider variety of fruits and vegetables, you can be sure that you are getting lots of different phytochemicals which may reduce your risk of cancer. Think of eating fruits and vegetables like eating the rainbow. Be sure to sample all of the colors as often as you can.
- Orange and Deep Yellow: Try sweet potatoes, carrots, winter squash, oranges and peaches.
- Red: Try tomatoes, pink grapefruit and watermelon.
- Dark Green: Try spinach, collards or turnip greens.
- Purple, Dark Red and Blue: Try beets, blueberries, red and purple grapes, cherries and eggplant.
- White: Try cauliflower, parsnips and turnips.
7. Eating Out - How to Get More Fruits and Vegetables
- Choose restaurants that offer fruits and vegetables on the menu.
- At sit down restaurants, order salad and cooked vegetables as part of your meal. Ask if vegetables or salad can be substituted for French fries. Order fresh fruit for dessert.
- At fast food restaurants, order a small 100% orange juice, milk or water instead of soft drinks. Substitute a baked potato for fries. Add lettuce and tomato to sandwiches. Use the salad bar and go easy on the dressing. Order the chili. Try the fruit parfait in place of the apple pie.
8. Is Your Family in Balance?
Studies have shown that those who consume more fruits and vegetables while decreasing their consumption of fat and added sugar manage weight better, are less hungry and have better intake of other nutrients such as vitamins and minerals. For more information on how fruits, vegetables and exercise can help you manage your weight, download the "Is Your Family in Balance" tip card now.
9. Getting More for Your Money
Careful meal planning and smart shopping can help you make the most out of your family's budget. Check out the "Getting More For Your Money" tip card for tips on getting the most for your money when buying fruits and vegetables.
For additional tips on spending smart and eating smart, download the information below for each food group. Information provided by the Iowa State University Extension.
How can you shop for healthier foods?
Learn To Live sponsors nutrition education programs including "Good Food for Good Health Weekends" at many County supermarkets each year. Shoppers can take home free recipes and other healthy eating information. At scheduled times, the stores feature nutrition booths where consumers can talk with health educators. Call the Learn To Live Line at 410-222-7979 for more information.
Hot Links!
Visit these websites for more information about keeping your family healthy.
Anne Arundel County Department of Health Links
Updated: 1.12.12
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