How to Feed Your Family Healthy Meals on a
Tight Budget. Sure, junk food offers lots of calories for
not much money. But you can create your own “happy” meals
that are tasty, nutritious, and inexpensive. You will need Oatmeal Evaporated or powdered
milk Frozen and canned vegetables Seasonal fruits Bananas Apples Air popper and corn
kernels Nuts Inexpensive cuts of meat Peanut butter Eggs Chunk light tuna Beans Brown rice
Baking skills and a crock-pot. Step 1. Start the day with a hot cereal; they’re
much cheaper than cold cereals. Oatmeal is a nutritional winner and very inexpensive
if you buy a container of plain, old-fashioned oatmeal. Step 2. Stretch your milk dollars by diluting a can
of evaporated milk or some powdered milk with water to create whole milk. Step 3. Stock up on frozen vegetables when they go
on sale. Unless your produce was just picked, it’s
just as healthy — or even more so — to eat the frozen stuff, which locks in the nutrients. Canned vegetables are another cheap alternative
to fresh, but rinse them before eating because many are loaded with salt. Step 4. Limit your fruit purchases to whatever is
in season, the exception being bananas and apples. The former are relatively inexpensive year-round,
and the latter are low in calories, high in fiber, and may reduce your risk of heart disease
and cancer. Step 5. Enjoy healthy snacks without spending a fortune
by air popping corn kernels and buying nutritious nuts like almonds, walnuts, pecans, and peanuts. Buy in bulk. Step 6. Only eat meat two or three times a week, and
make cheap meats as tender and tasty as pricier cuts by marinating them overnight or slow-cooking
them in a Crock-Pot. Step 7. Make the most of alternative sources of protein,
like peanut butter, eggs, chunk light tuna (which is not only the cheapest kind of tuna,
but also contains the least mercury), and beans. Buy bagged beans in bulk — the kind you soak
overnight. They’re cheaper and healthier than canned
beans, which are high in sodium. Step 8. Eat brown rice. It’s a bit pricier than white, but much
better for you and still a nutritional bargain. Step 9. Indulge in desserts by making them from scratch
using nutritious ingredients that you have on hand. Bake your own oatmeal and peanut butter cookies;
mash and freeze overripe bananas for “ice cream”; bake bruised apples with a little
honey. Did you know As of 2007, 8.5% of the American
household budget went to food eaten at home, down from 19% in 1960.