Healthy Eating On A Budget健康饮食的预算

It is possible to eat a healthy, balanced diet without breaking the bank!可能是吃一个健康，均衡饮食，不打破了银行！ Here are some suggestions:以下是一些建议：

-Eliminate junk food. ，消除垃圾食品。 You may have to do your grocery shopping alone, since children (and sometimes spouses!) are often the ones who request the junk foods.您可能需要你买菜，仅因为儿童（有时是配偶！ ） ，往往是谁的要求垃圾食品。 A trip to my local supermarket showed these prices for typical junk foods and beverages:一游，我的当地超市的价格显示，这些典型的垃圾食品和饮料：

-Case of name brand soft drinks - $5.99案例名牌饮料- $ 5.99
-20 ounce bag of potato chips - $4.19 -20盎司一袋土豆片- 4.19美元
-Box of snack cakes - $1.99盒的点心蛋糕- $ 1.99
-Package of 8 toaster-tarts $2.39 (each one contains 20 grams of sugar)封装的8烤面包机，挞2.39美元（每一个含有20克糖）
-Package of chocolate chip cookies - $3.59封装的制作曲奇- $ 3.59
-Half-gallon of ice cream - $3.99半加仑的冰淇淋- $ 3.99
-Box of pre-sweetened cereal - $3.19盒前加糖谷类- 3.19美元
-8 juice boxes - $2.94 (each contains 26 grams of sugar) -8果汁盒- 2.94美元（每包含二十六克糖）
-1 box of 12 glazed doughnuts - $3.99 -1一盒12釉面甜甜圈- $ 3.99

The total amount for the above items was $ 32.26总额为上述项目三十二点二六美元

Replace the items above with:将以上项目有：

-Water or skim milk instead of soft drinks.水或脱脂牛奶代替软饮料。 (You can still enjoy your favorite beverage when you go out to a sporting event, movie, etc. Just stick with the smallest size to save money AND calories! ) Children AND adults need milk or milk products every day. （您仍然可以享受您最喜爱的饮料当您外出体育赛事，电影，等等只要坚持最小尺寸省钱和热量！ ）儿童和成人的需要奶类或奶类产品每天。 Milk also helps fill you up and provides needed calcium for strong bones and healthy teeth.牛奶也有助于填补你，并提供所需的钙强健骨骼和健康的牙齿。

-Buy whole fruit instead of potato chips, cookies, doughnuts or snack cakes.买水果薯片，饼干，油炸或小吃蛋糕。 One large banana equals 2 servings; 1 pound of grapes equals several servings; other fruit should be purchased in season in your area.一个大的香蕉，相等于2份;一磅葡萄相当于几个份;其他水果应购买本赛季在您的领域。 Apples are less expensive in the fall.苹果不太昂贵的秋季。 If you live in the south, oranges, lemons and grapefruit may be plentiful in your area, so use lots of them.如果您住在南方，橙子，柠檬和葡萄柚可以丰富您的地区，所以很多人使用。 Melons are usually less expensive in the summer months.甜瓜通常不太昂贵的在夏季各月。

-Limit fruit juice to ½ cup per day.极限果汁一个半杯每天。 Instead of juice boxes or bottles, look for natural juice in half gallon cartons or bottles.相反果汁盒或瓶，寻找天然果汁一半加仑箱或瓶。 If your kids want to drink their juice from individual serving bottles, buy your own plastic bottles and straws at the dollar store and wash them out at night.如果您的孩子想要喝果汁个别服务瓶，购买自己的塑料瓶和秸秆美元在贮存和洗涤他们在夜间。

-Buy fruits in quantity when they are in season and freeze extras.买水果的量时，在本赛季和冻结演员。 When strawberries and blueberries are plentiful in my area, I always buy several pounds and freeze in plastic zipper bags.当草莓，蓝莓含有大量的领域，我总是买几磅，并冻结在塑料拉链袋。 Wash the fruit well; remove any spoiled pieces, dry thoroughly on paper towels, and freeze.清洗水果以及;删除任何损坏件，干燥彻底的纸巾，和冻结。 Be sure to squeeze as much air out of the bag as possible to prevent freezer burn.一定要多空气挤压出袋尽可能防止冷冻烧伤。 You can also purchase frozen fruits out-of-season.您还可以购买冷冻水果失分。 Just check the labels to make sure they were not dowsed in sugar prior to freezing.只需选中的标签，以确保他们没有在糖dowsed之前冻结。

-Look for pick-your-own farms that allow you to pick your own fruit for less.视领取你的自己的农场，让您选择自己的水果较少。 Take the whole family and enjoy some fresh air and exercise!使整个家庭和享受新鲜空气和锻炼！

-Eat yogurt instead of ice cream for snacks. ，而不是吃酸奶冰淇淋的小吃。 I know that Wal-Mart, Target, K-Mart and Kroger superstores frequently have low prices for yogurt.我知道，沃尔玛，目标的K - Mart和克罗格超市经常有低价格的酸奶。 Stock up with enough to last several days.拥有足够多的库存将持续数天。 To save even more, buy large cartons of plain yogurt and add your own fresh fruit.为了节省更多，购买大型箱纯酸奶和添加您自己的新鲜水果。

-Skip the pre-sweetened cereal and replace with oatmeal or other hot cereal.跳跃前加糖谷类和改为热燕麦片或其他谷物。 A large box of 1-minute oatmeal contains 30 servings and costs $ 1.99 for the generic kind (oatmeal is oatmeal!).大盒的1分钟的燕麦片含有30份和费用1.99美元的通用实物（燕麦片是燕麦！ ） 。 Each serving contains 4 grams of fiber.每个服务有4克纤维。 Add fresh/frozen fruit or a teaspoon of natural jelly (100% fruit) for sweetener.购买新鲜/冷冻水果或一茶匙天然果冻（ 100 ％水果）的甜味剂。

-Buy fresh vegetables in season, grow your own (tomatoes can be grown in pots on the patio if you don't have a yard or garden), or purchase frozen vegetables.购买新鲜蔬菜的季节，你自己的成长（西红柿可以种植在花盆上的天井如果没有庭院或花园） ，或购买冷冻蔬菜。 Vegetables are frozen at the peak of ripeness and contain as many vitamins and minerals as fresh.冷冻蔬菜的高峰期成熟，并包含许多维生素和矿物质的新鲜。 Instead of using rich sauces, steam your veggies and season with fresh herbs-which you can also grow easily in pots on your window sill or patio.而不是使用丰富的调味料，蒸汽的蔬菜和时令新鲜草药，而你也可以轻松地在盆增长的窗口窗台或天井。 Stock up on frozen vegetables when your grocery has a sale.储存冷冻蔬菜当您的杂货店有售。

-Meats and beans are good sources of protein. ，肉类和豆类是很好的蛋白质来源。 Lean meats are more expensive than meats with lots of fat, but still substantially less expensive than paying high medical bills incurred from consuming a high fat, less nutritive diet.瘦肉较为昂贵，比肉类，有很多的脂肪，但仍大大低于支付高额医疗费而招致的高脂肪消耗，减少营养的饮食。 Here are other ways to save on protein foods:以下是其他方式来节省蛋白质食物：

-Watch your portion sizes. ，留神你的部分大小。 Even an adult male, 35 years old who exercises more than 1 hour a day (in addition to regular routine) only needs 7 ounces of meat or beans a day spread over 3 meals.即使是成年男性， 35岁谁演习超过1小时，每天（除定期例行）只需要7盎司的肉类或豆类一天遍布3餐。 Cook only enough of those foods to give everyone the recommended amount.库克只够这些食物可以让每个人建议的金额。 For a family of 5, 1 pound of ground chuck would be enough to give Dad 4 ounces, Mom 3 ounces, a 10 year old boy and 8 year old twin girls 3 ounces each.对于一个家庭的5一磅地面查，就足以让爸爸4盎司，妈妈三盎司，一个10岁男孩和8岁的双胞胎女儿三盎司每个。 Those are the serving sizes recommended by the new USDA guidelines.这些是所建议的服务规模的新的美国农业部的指导方针。 (A 3-ounce portion of meat is about the size of a deck of cards.) （ 3盎司部分肉的大小一副纸牌。 ）

-Skip the bacon.跳跃的熏肉。 Bacon is expensive, very high in fat, and offers little or no nutritional value.培根是昂贵的，非常高的脂肪，并提供很少或根本没有营养价值。

-Use beans frequently as a meat substitute.利用大豆经常作为肉类的替代品。 There are many varieties, they can be prepared in a crock-pot so that dinner is ready when you get home, and they contain lots of fiber to improve regularity.有许多品种，它们可以在一个瓦罐准备一锅使晚餐准备回家时，它们含有大量的纤维，以改善规律。 The USDA recommends eating beans 4 times per week.美国农业部建议吃豆类4次，每次一周。 If you have a problem with gas after eating beans, try washing them, covering with water, bringing water to a boil, then draining off water and refilling pot.如果您有问题，气体因食用豆类，他们尝试洗衣机，涵盖了水，把水烧开，然后排出了一锅水和加气站。 You can also use Beano-a natural plant enzyme-if you have problems with gas.您也可以使用Beano一个天然植物酶，如果您有问题，天然气。

-If you live in a coastal area or an area near fresh-water lakes where fish is plentiful, make that a staple in your diet. ，如果你生活在一个沿海区或附近地区淡水湖泊如鱼类丰富，使主食在您的饮食。

-Purchase chicken or turkey on sale and freeze.购鸡或土耳其出售和冻结。 Again, be aware of healthful portion sizes.再次，应注意健康的部分大小。 Some chicken breasts are large enough for 2-3 servings.一些鸡胸肉足够大2-3份。 Don't cook more than you need.不要库克超过您所需要的。

-Peanut butter is inexpensive and popular with almost everyone. ，花生酱是价格便宜，几乎每个人都欢迎。 Use it for sandwiches instead of hot dogs or lunch meat, and buy natural peanut butter if it is available in your area.使用它三明治而不是热狗或午餐肉类和购买天然花生酱如果它可在您的领域。 It does need to be refrigerated, since the oil rises to the top at room temperature, but it does not contain the unhealthy partially-hydrogenated fats that are in other peanut butters.它并不需要冷藏，因为油价上升到顶端在室温下，但它不包含不健康的部分氢化油脂的其他花生巴特斯。

-Fill up with foods that have a high water content.充填与食品，具有较高的水含量。 Salad greens, watermelon, and sugar free gelatin are some good examples.色拉蔬菜，西瓜，和无糖明胶有一些很好的例子。 Serve a green salad at the beginning of each dinner, topped with a small amount of low-calorie dressing, vinegar and oil, or a squeeze of lemon juice.服务生菜开始时每个晚餐，搭配少量的低热量敷料，醋，油，或挤柠檬汁。

-Whole wheat bread is normally more expensive than white bread, but since white bread usually has little, if any fiber or nutritional value, it is worth the extra money. ，全麦面包，通常要比白面包，但由于白面包通常不大，如果任何纤维或营养价值，它是值得的额外资金。 If you have a bakery outlet nearby, stock up on day-old bread and freeze.如果您有出口附近的一家面包店，达18天前的旧面包和冻结。 I live near a Wonder Bread outlet store, and a loaf of whole wheat bread costs $ .99.我住附近的一个奇迹面包出口店，和面包的全麦面包成本0.99美元。 If your family doesn't like the course texture of most whole wheat breads, try different brands until you find one you find acceptable.如果你的家人不喜欢的当然质地最全麦面包，尝试不同的品牌，直到找到你找到可以接受的。 Make sure they label says 100% whole grain and lists the first ingredient as whole wheat flour.确保他们的标签说， 100 ％全谷物，并列出了第一次全麦成分的面粉。

-If you live in a small town or rural area and do not have a large supermarket or discount grocery nearby, consider making a trip once a month to a larger town to stock up on lower-priced non-perishable foods. ，如果你住在一个小城镇或农村地区，并没有大的超市或折扣杂货店附近，考虑旅行每月一次到一个大镇抢购低价非易腐食品。

Here's to your health!以下是您的健康！

Bev Grey is author of "The Project", and founder and president of Grandma's Healthy Kids Club, an in-home program to help children lose weight safely or just improve their eating and exercise habits. Bev灰色是作者的“项目” ，和创始人和总裁奶奶的健康儿童俱乐部，一个家庭计划，以帮助儿童减肥安全或改善他们的饮食和运动习惯。

Visit the website at http://www.grandmashealthykidsclub.com to learn more about the program and see a sample children's newsletter.请访问网站http://www.grandmashealthykidsclub.com更多地了解该计划，并看到一个样本儿童的通讯。

Healthy Eating Plan, Healthy Eating Tips, & Habits Related eBooks健康饮食计划，健康饮食秘诀，与习惯相关的电子书