Thursday, December 18, 2008

Breakfast

I started the day knowing it would be a difficult day to stick to my project. I would be taking my last final exam, and then going directly to a funeral. My Great Aunt, who was 94 years old, passed away the other day. She lived an amazingly long life which was dedicated to helping others-a wonderful role model for all of us. Especially impressive is the fact that, even up until fairly recently, she took it upon herself to assist those who needed help with eating at the nursing home she lived in. As someone who cares deeply about the eating habits of others, I especially appreciate what she did and the way she lived her life.

This morning, I had a glass of orange juice and my cup of coffee early and waited until right before I had to leave the house to have breakfast. I wanted to have something that would fill me up for awhile, since I really wasn't sure when my next meal would be. I made a breakfast burrito with Better n'Eggs. I scrambled 1/2 cup of the egg substitute (1/4 cup counts as 1 egg) and placed it on a 7-inch whole wheat tortilla. I added 1/4 cup of reduced fat cheddar cheese and about 2 tablespoons of salsa. It was really good, and very quick and simple to prepare. Egg substitute is a great option because it gives you the same protein of eggs (the main ingredient is egg whites) without the fat and cholesterol. It's perfect for scrambled eggs too...all you do is pour into the pan-no scrambling or extra dishes required!

All together, this meal provided:

Grains: 1 1/2 oz whole (whole wheat tortilla)

Vegetables: 1/4 cup (salsa)

Fruits: 1 cup (OJ)

Milk: 1 cup (cheddar cheese)

Meats & beans: 2 oz (Better n'eggs)

Oils: 0 tsp

The cost of this meal was approximately: $1.83

Lunch...sort of

As I said, I wasn't sure when my next meal would be. I wanted to avoid eating out as much as possible today, although I knew it would probably be inevitable at some point. I packed some healthy snacks to bring along...a banana and some homemade trail mix. You can buy some very good premade trailmixes...but why spend the money when it is so easy to make yourself? I mixed together 1/4 cup of dried fruit (I used dried berries today), 11 almonds, 1/4 cup of peanuts, and about 3/4 cup of granola cereal. I only made enough for one serving today, but you can easily make up a large bag ahead of time and take what you need with you. I have found that having a healthy snack readily available really helps to keep me from making unhealthy, and possibly expensive, food choices when I'm out. I know this doesn't look like much of a meal, and I didn't really treat it as one, either. I ate the banana and a little of the trail mix on the way to the funeral, and had the rest later on in the afternoon as a snack.

All together, this meal provided:
Grains: 1 1/2 oz whole (granola cereal)
Vegetables: 0
Fruits: 1/2 cup (dried fruit)
Milk: 0
Meats & beans: 3 1/2 oz (11 almonds=1 oz, and 1/4 cup peanuts=2 1/2 oz)
Oils: 4 tsp (almonds and peanuts)
The cost of this meal was approximately: $1.50

Dinner

As expected, I did wind up at a restaurant later in the afternoon to visit with family. Since my trail mix had succeeded in keeping me satisfied, I just got a cup of coffee. Later, everyone came back to my house and we got a pizza. I had 2 pieces of thin crust pizza with tomatoes and chicken. Again, I had to estimate the portions since I had not prepared it myself.

All together, this meal provided:

Grains: 2 1/2 oz, no whole (pizza crust

Vegetables: 1/2 cup (tomato sauce and tomatoes as topping

Fruits: 0

Milk: 1 cup (chees on pizza)

Meats & beans: 1 oz (chicken on pizza)

Oils: 0

The cost of this meal was approximately: $2.00 (although I didn't pay for it)

How did I do today?

Grains:5 1/2 oz out of 6 oz (3 oz were whole)

Vegetables: 3/4 cup out of 2 1/2 cup

Fruits:2 1/2 cups out of 2 cups

Milk:1 3/4 cup out of 3 cups

Meats & Beans:6 1/2 oz out of 5 1/2 oz

Oils:4 tsp out of 6 tsp

Total cost for the day: $5.33

Today was a rough day...for more than one reason. I think I still did okay, considering the uncertain circumstances. I was, for the most part, able to avoid eating out by planning ahead having something around to snack on. I never felt hungry, thanks to the trail mix. Tomorrow will be back to normal...or as "normal" as my life gets!

Wednesday, December 17, 2008

Breakfast-on the go
I had to work very early this morning, so I did have my standby glass of O.J. when I sleepily stumbled to the kitchen (barely awake and on autopilot…so I didn’t take a picture). I had my coffee too (that was a given-especially today), but I didn’t have time to sit down and have breakfast so I had to grab something to bring along. I had a 6 oz. cup of fat free cherry yogurt mixed with 2/3 cup of dry granola cereal (Cascadian Farm brand-honestly I don’t know where I got it or how long it’s been sitting on my shelf-must have been an impulse buy of long ago!) when I got to work. It was pretty filling and carried me through all the way through lunch (along with a second cup of coffee).

All together, this meal provided:
Grains: 2 oz. whole
Vegetables: 0
Fruits: 1 cup (Orange juice)
Milk: ¾ cup (yogurt)
Meats & beans: 0
Oils: 0
The cost of this meal was approximately: $1.49

Lunch-simple yet filling
Lunch had to be portable today, since I was going to be eating at work. I made a peanut butter and jelly sandwich on whole wheat bread to bring along, with 2 tablespoons of peanut butter and about 1 teaspoon of jelly. I also grabbed some Baked Lays potato chips (about 1 oz) and a banana. Not the most exciting lunch, but very filling due to the protein and fat in the peanut butter. I used to be afraid to eat too much peanut butter, as I was daunted by the amount of calories and fat in just one serving. Now I know that the fat in peanut butter is a good fat, and choosing this as a meal is helpful when I need to stay full since fats take a longer time to digest.

All together, this meal provided:
Grains: 2 oz. whole
Vegetables: ½ oz. (Baked Lays-about 15 chips)
Fruits: ¾ cup (medium banana)
Milk: O
Meats & beans: 2 oz (peanut butter)
Oils: 2 tsp
The cost of this meal was approximately: $1.03

Dinner-work with what you’ve got
I was so tired tonight that I didn’t have much of a plan for dinner. This is potentially a dangerous situation, because it normally results in going out and picking something up-which is not really an option within my budget. I fought the urge and ended up throwing together some things I had on hand, based on what nutritional requirements I needed to fulfill. I sautéed some frozen chicken breast (about 4 oz. for myself) in about a teaspoon of olive oil. I served this over 1 cup of whole-wheat spaghetti pasta and mixed in a cup of steamed mixed frozen veggies (peas, carrots and broccoli) and a teaspoon of pre-made pesto sauce. I topped the whole thing with a slice of mozzarella cheese. I was still lacking a cup of vegetables, so I made a sweet potato to serve on the side. Sweet potatoes are another newfound favorite of mine! I always thought of them as more of a dessert item, because the only context I had seen them in was covered in marshmallows on the Thanksgiving dinner table. I never really liked them this way, but once I tried one plain I realized that they have a great flavor. They are so good for you, too…full of beta carotene/vitamin A. Sweet potatoes are quite simple to prepare, even if you’re short on time. I just rinse well, poke a few holes with a fork and throw in the microwave in a loosely covered Tupperware container will a little water. The potato will be ready to eat in 5 minutes! I usually eat it like a baked potato and split it down the middle or cut into large chunks. Tonight, I added a teaspoon of Smart Balance Light. I eat most of the skin, too-extra fiber! Overall, not a bad thrown together dinner-and on 5 hours of sleep, nonetheless!
Snack/Dessert
As usual, I was short in getting my milk products in for the day. Since I can’t drink milk by itself (okay…not can’t, but won’t) I need to come up with creative ways to trick myself into drinking it anyway. Tonight, I heated up a cup of skim milk in the microwave and made it into malted hot chocolate. I added about 2 teaspoons of chocolate syrup (Hershey’s) and 1 teaspoon of malted milk powder. It wasn’t the best hot cocoa I’ve ever had, but it did the trick and satisfied my chocolate craving as well.

All together, this meal provided:
Grains: 2 oz. whole (1 cup spaghetti)
Vegetables: 2 cups (1 cup mixed veggies and 1 medium sweet potato)
Fruits: 0
Milk: 1 ¾ cups (slice of mozzarella cheese and skim milk)
Meats & beans: 4 oz (chicken breast)
Oils: 2 tsp (olive oil and pesto sauce)
The cost of this meal was approximately: $1.67

How did I do today?
Grains: 6 oz. out of 6 oz. (all were whole!)
Vegetables: 2 ½ cups out of 2 ½ cups
Fruits: 1 ¾ cups out of 2 cups
Milk: 2 ½ cups out of 3 cups
Meats & beans: 6 oz. out of 5 ½ oz.
Oils: 4 tsp out of 6 tsp
$4.18 total cost for the day

Pretty good, considering my lack of sleep! Tomorrow I will officially be finished with all my classes for the semester, so it will be time to get out the recipe books and find some new things to try over the next few weeks. It's also time to bake cookies for the holidays. I will be making some of my favorite "better for you" recipes, along with trying out some new ones this year. Stay tuned!

Tuesday, December 16, 2008

Breakfast – something different!
Today I tried something different for breakfast. Instead of going straight for the orange juice when I got up (I still had my coffee, of course), I decided to make a smoothie. I have been looking as smoothie recipes for awhile now. They seem like such an easy breakfast, not to mention a good way to get more fruits into your diet. I guess it took this project to really get me to branch out and finally try it! I made a peanut butter and banana smoothie: 2 tablespoons of peanut butter, 1 medium banana, ½ cup of skim milk, and a few ice cubes. All I had to do was press the button on the blender and breakfast was ready! I added a slice of whole wheat toast on the side to incorporate some grains as well. I used about a teaspoon each of Smart Balance Light and some pumpkin butter I had in the fridge. This meal was very easy, and allowed me to get 4 different food groups into 1 meal – change can be good...and efficient!
All together, this meal provided:
Grains: 1 oz. whole (toast)
Vegetables: 0
Fruits: ¾ cup (medium banana)
Milk: ½ cup (skim milk)
Meats & beans: 2 oz (2 Tbsp peanut butter)
Oils: 1 tsp (Smart Balance)
The cost of this meal was approximately: $0.94


Lunch-an unexpected surprise
Planning meals ahead of time can be great, but sometimes things change. Today, I was going to make a bean burrito for lunch when I got home from my meeting. However, to my surprise, Matt had a pizza waiting when I walked in the door. I could have refused and gone ahead with my plan, but rule # 1 of eating on a budget is: Never turn down a free meal! Believe it or not, pizza can actually be a very healthy choice. What makes it unhealthy is when you pile on the greasy, fatty toppings like sausage, pepperoni, bacon or extra cheese. Lucky for me, Matt knows this and the pizza he got had grilled chicken, tomatoes, a moderate amount of cheese and pesto instead of red sauce.
The only problem with a meal you did not prepare yourself is that you don’t know precisely how much of the ingredients were used. I had two small slices, and estimated the portions as best I could. I had a glass of 100% Blueberry Pomegranate juice on the side to add some fruit.

All together, this meal provided:
Grains: 2 oz. (pizza crust)
Vegetables: ¼ cup (tomatoes)
Fruits: 1 cup (100% juice)
Milk: 1 cup (about ¼ cup mozzarella cheese on pizza)
Meats & beans: 1 oz (chicken on pizza)
Oils: 1 tsp (pesto sauce on pizza)
The cost of this meal was approximately: $0.37 (not counting the pizza because I didn’t pay for it)

Dinner-going ahead with the plan
Since I didn’t have the bean burrito for lunch, I decided to make it for dinner and “jazz it up” a bit. I sautéed some onion that I had sitting in the fridge, along with some frozen, pre-sliced red, green and yellow peppers. These are a great alternative to out-of-season fresh peppers right now. I had never used them before, but when I saw that the price of just one fresh pepper is up to 1.99 at the store, the frozen option became the right choice at 1.59 for a one pound bag. The fact that they were frozen made no apparent difference in the flavor or texture, and I even got out of chopping. What a deal!
Beans are a great cheap alternative to meat in almost any dish, and they also have the added bonus of providing fiber. I rinsed a can of black beans (to remove excess sodium) and heated them up for a few minutes in the microwave. I topped 2 whole wheat tortillas (7 inch Manny’s brand) with ¼ cup of black beans, ¼ cup of peppers and onions, 2 tablespoons of reduced fat cheddar cheese (store brand), and 2 tablespoons of salsa each. Because I needed some more vegetables to fulfill my daily requirement, I steamed a cup of broccoli (also the frozen variety) and had it on the side with a teaspoon of Smart Balance.
Room for dessert
I stilled needed ½ cup of milk to fulfill my daily requirement, so I had a scoop of fat free frozen yogurt for dessert. I love the Blue Bunny brand-they have some wonderful “guilt-free” choices. I had vanilla tonight, but they also make a great fat free strawberry cheesecake variety. Besides satisfying the craving for something sweet, frozen yogurt also counts toward a serving in the milk group.

All together, this meal provided:
Grains: 3 oz. (2 whole wheat tortillas)
Vegetables: 1 ¾ cups (1/2 cup peppers/onions, ¼ cup salsa, and 1 cup broccoli)
Fruits: 0
Milk: 1 ½ cups (1/4 cup shredded reduced fat cheddar, ½ cup fat free frozen yogurt)
Meats & beans: 2 oz (1/4 cup beans=1 oz, so 2 oz total)
Oils: 1 tsp (smart balance)
The cost of this meal was approximately: $2.24

How did I do today?
Grains: 6 oz. out of 6 oz. (4 oz. were whole)
Vegetables: 2 cups out of 2 ½ cups
Fruits: 1 ¾ cups out of 2 cups
Milk: 3 cups out of 3 cups
Meats & beans: 5 oz. out of 5 ½ oz.
Oils: 3 tsp out of 6 tsp
$3.52 total for the day

Not too bad-I was a little short on the vegetables and meats & beans, but I’ll try to make up for it tomorrow.

Monday, December 15, 2008

Breakfast-starting the day, and this project, off right
One of the reasons I wanted to do this was to force myself to get a little more variety in my diet. I, like most human beings, am a creature of habit. This is especially true with my morning routine. When I get up, the first thing I do is have a glass of orange juice and start brewing some coffee. Apparently I was not ready for a change yet, because today was no exception.
I had an 8 ounce glass of orange juice (the store brand is cheaper and just as good). Because I don't drink milk by itself, I buy the kind with added calcium just in case I'm not able to get enough dairy products in throughout the day (one cup provides the same amount of calcium as a glass of milk). I also had a cup of coffee with two tablespoons of fat free half and half and 1 packet of Equal. The coffee, along with what I added to it, does not provide very many calories or nutrients, but it is an absolute necessity! In my quest to become less habitual with my eating habits, the orange juice is negotiable...the coffee is not!
I did try something a little different with my oatmeal this morning. Usually I just dump the packet in the bowl, microwave it with 1/2 cup of water and add a little milk. Today I made a packet of Market Pantry (Target brand) lower sugar maple & brown sugar, then added 1/2 cup of skim milk, 2 tablespoons of sliced almonds and 1/4 cup of raisins. It was wonderful, and allowed me to get more food groups into my morning meal.
The raisins count as 1/2 cup of fruit and the almonds count as 1 oz. in the meat & beans group. 1 packet of oatmeal = 1 oz of grains.










All together, this meal provided:
Grains: 1 oz whole (oatmeal)
Fruits: 1 1/2 cups (orange juice & raisins)
Vegetables: 0
Milk: 1/2 cup (skim milk)
Meat & Beans: 1 oz. (almonds)
Oil: 1 tsp (almonds)
The cost of this meal was approximately: $1.56

Lunch
Again, lunch can sometimes be a bit monotonous for me. When school is in, I usually have to eat on the go, so I bring along a sandwich or something equally as portable. Today, I had just enough turkey (Healthy Ones from the deli) left for a sandwich, so I made a grilled turkey and mozzarella on whole wheat bread (Sara Lee soft & smooth 100% whole wheat). I used about a teaspoon of Smart Balance light spread to grill the sandwich and had an ounce of Baked Lays potato chips (about 15 chips) on the side. Believe it or not, potato chips DO count as a vegetable! The serving I had counts as 1/2 cup. Baked Lays are a good choice because they are relatively low in calories and still provide some fiber, without all the fat of regular chips.
I am pretty plain with my sandwiches. I don't like mayo or mustard, but somehow toasting the sandwich made it a little more exciting than my normal cold sandwiches...especially on a cold winter day like today! I did have a cold glass of water to drink, though.
All together, this meal provided:
Grains: 2 oz. whole (2 slices 100% wheat bread)
Fruits: 0
Vegetables: 1/2 cup (Baked Lays potato chips)
Milk: 3/4 cup (1 slice mozzarella cheese)
Meat & Beans: 2 oz (2 slices turkey)
Oils: 1 tsp (Smart Balance)
The cost of this meal was approximately: $1.74

Dinner-One of my favorites
I made chicken Parmesan for dinner tonight. I make this several different ways...sometimes I even make "fake chicken parm" with the Boca or Morningstar Farms soy patties. I planned on doing that tonight, but when I went to the store today the 3 lb. bag of frozen boneless, skinless chicken breasts was on sale for $5. 47. Seeing as I am trying to stay within my budget, I couldn't pass it up. I thawed out the chicken in the microwave (about 3 ounces or a small breast per serving), trimmed any remaining fat/tissue from the meat and cut it into smaller, thinner pieces (so it would cook faster). I rolled the chicken in some premade breadcrumbs to get a light coating and then sauteed in a little olive oil (about 1 tsp per serving) for a few minutes on each side. When the chicken was cooked, I turned off the heat and added a slice of mozzarella cheese, covering the pan to allow it to melt. I served the chicken over 1 1/2 cups of cooked whole wheat spaghetti pasta (Barilla was on sale) and 1/2 cup of premade pasta sauce (Barilla tomato & basil). I also made some brussels sprouts as a side. I just discovered that I like these about a year ago...it seems like you either love them or hate them, no in between! I still have not been able to convince my boyfriend, Matt, that they are good, so I just made them for myself. Especially during the winter when the price of produce goes up, I buy my vegetables frozen. They are just as nutritious as they are fresh and I think they taste just as good as well. When I'm short on time, I steam my brussels sprouts in the microwave for a few minutes (in a tupperware container with a little water). I drain the excess water out and add about a teaspoon of Smart Balance light. Then, I add my "secret weapon"...Mrs. Dash seasoning. Tonight I used a few generous shakes of the Garlic & Herb variety. These seasonings are so awesome...full of flavor and salt free! It was cold tonight, so along with my water I also had a cup of hot tea (English Breakfast). I added about a half teaspoon of honey to the tea, but that was it. I mostly drank it to stay warm!
All together, this meal provided:
Grains: 3 0z whole (1/2 cup pasta=1 oz, so 3 oz total)
Fruits: 0
Vegetables: 2 cups (1/2 cup sauce and 1 1/2 cups brussels sprouts)
Milk: 3/4 cup (slice of mozzarella)
Meat & Beans: 3 oz (chicken breast)
Oil: 2 tsp (olive oil and Smart Balance)
The cost of this meal was approximately: $1.78

A late evening snack
I knew that I would probably be up kind of late tonight, so I decided to have a snack that would provide the "missing pieces" of my diet for the day. I'm sure the fact that I knew I was going to log this publicly was a big factor in my decision, but either way I reached for something healthy instead of some chocolate or a cookie like I might normally have done! I had a small glass (4 oz) of Old Orchard Pomegranate Blueberry 100% juice blend, and a 6 0z. cup of fat free cherry yogurt.







All together, this meal provided:
Grains: 0
Fruits: 1/2 cup (100% juice)
Vegetables: 0
Milk: 3/4 cup (yogurt)
Meat & Beans: 0
Oils: 0
The cost of this meal was approximately: $0.67

How did I do today?
Grains: 6 oz out of 6 oz - all were whole!
Fruits: 2 cups out of 2 cups
Vegetables: 2 1/2 cups out of 2 1/2 cups
Milk: 2 3/4 cups out of 3 cups
Meat & Beans: 6 oz out of 5 1/2 oz
Oils: 4 tsp out of 6 tsp
Total cost for the day: $5.74

Not too bad for my first day. I will need to try and cut costs a little over the next few days, though...if I spend this much every day I won't be able to make my goal of 35.90 for the week. My challenge is to keep the cost low and the food exciting and different as much as I can each day. That's all for tonight...time to get some sleep and hopefully some warmth in this cold weather!

My first time!

So I am totally new to this blogging thing. In fact, this is the first one I've ever written! I got this bright idea today that people might be interested in learning how to eat healthy while sticking to a tight budget. As a "non-traditional" age college student, I know what it's like to have a part time income and full time bills. I also know how important it is to eat healthy, since I am studying nutrition.
Starting tomorrow, I am going to post what I ate for all my meals and snacks (along with pictures and recipes when possible) and tally up how well I met my daily recommendations for the food groups, along with an estimated cost for the meal. At the end of the week, I'll see how close I came to the USDA's "Thrifty Plan" for the weekly cost of food.
Why am I doing this? First, I hope that it will help keep me on track for eating healthy and spending less. If it inspires someone else to do the same along the way, that's even better. I'm on break from school for the next month, so if nothing else it will give me something to do-plus keep my mind on the subject I'm studying.
Doing school-like work over break...my classmates would really think I'm off my rocker!