Select Region
Let's Get Social!
  • ACTIVITIES
    • Calendar Weekend Events in Manhattan Weekend Events in Brooklyn Weekend Events in Queens Weekend Events in Long Island Weekend Events in Westchester Weekend Events in Rockland/Bergen
  • After-School
    • Brooklyn Manhattan Queens Long Island Rockland Westchester
  • Education
    • Brooklyn Manhattan Queens Long Island Rockland Westchester
  • Camp
    • Brooklyn Manhattan Queens Long Island Rockland Westchester
  • Special Needs
    • Brooklyn Manhattan Queens Long Island Rockland Westchester
  • Advertise


    • Home Special Needs Articles

    Family Nutrition on a Budget

    By Marlisa Brown, MS, RD, CDE, CDN


       During these challenging economic times it is difficult to provide healthy meals that are cost effective and easy to prepare for your family. But budgeting at the supermarket doesn’t mean your family has to suffer when it comes to proper nutrition. There are many delicious, easy ways to get a healthy bang for your buck.

       Start by making quick and easy home cooked meals instead of opting for fast food. Cook dry beans and add them to casseroles, stews, and salads. Beans are inexpensive, easy to prepare and loaded with nutrients. Beef, poultry and fish are more costly then vegetables and grains.  So, when putting together meals don’t serve your meat, veggies and grains separately – stretch your  dollar by trying the stir-fry method. Use smaller amounts of meat, chicken or fish and enhance the meal by adding lots of veggies and some brown rice or beans, giving a variety of nutrients for a big cash savings.  By choosing frozen veggies, you will reduce prep time, and it can be cost effective as well when purchased in bulk.  There is also an added bonus when working with frozen vegetables since they can be easily sealed and refrozen, helping to eliminate waste.

       To stretch servings try mixing ground beef, chicken, or turkey with whole oats, brown rice, texturized vegetable protein, or bread crumbs to extend the protein with some added fiber.

       For a sweet treat, make a nourishing snack for the kids by combining dried fruit, cereal and nuts. This is inexpensive and packed with energy, fiber and vitamins. Just store in individual mini sandwich bags for a ready-to-go snack for school.

       As for beverages, don’t waste your money on bottled water. Instead, pick up a good water filter and keep cold filtered water in the refrigerator at all times.


    Start Saving Today

       Any little change you can incorporate into your meal planning can help you save money. So, get started today by considering the following tips.

       • Use a Crock Pot:  This is a great timesaver and an inexpensive way to put together delicious, nutritious meals.

        • Incorporate leftovers into other dishes: Dice leftover chicken and add to salads, soups and casseroles.  Mix leftover grilled or cooked veggies with whole-grain pasta or brown rice, and toss with some fat-free salad dressing.  Slice up meatloaf for a hearty open-faced sandwich. 

        • Buy locally: Food will be fresher, and you will be supporting your local growers.  An added bonus is that the quality is often better and there are valuable savings found at the farm stands.



    >

    More Special Needs Articles:

    Support & Resources for Children with Special Needs in Brooklyn

    Get the proper care for your child with special needs with these helpful resources in Brooklyn. Find the perfect school or therapy program online.


    Latest News:

    Read the 2022 Special Child Issue Today!

    The 2022 issues of Special Parent are full of advice and resources for special needs parents.


    Family Activities:

    The Rink

    Rockefeller Plaza Nov. 05, 2022 - Mar. 31, 2023

    Don't miss this chance to ice skate under the Rockefeller Center Christmas Tree- one of New York’s quintessential winter activities.



    Have a Laugh:

    Best Memes of the Week for Parents

    Here are the funniest parenting memes from Instagram, Facebook, and Reddit this week.

    Featured Listings:

    Law Offices of Brad H. Rosken, PLLC

    Law Offices of Brad H. Rosken, PLLC

    Melville, New York School districts consult their attorneys, why shouldn’t you? Mr. Rosken is an experienced trial attorney; he is also a parent of a child with special ...

    Therapy and Learning Center

    Therapy and Learning Center

    TLC provides expert instruction in pre-academics, fundamentals of reading, writing, and arithmetic, along with core knowledge in health, science, and ...

    Winston Preparatory Connecticut

    Winston Preparatory Connecticut

    Norwalk, CT Winston Preparatory Connecticut is a leading school for students with learning differences, including dyslexia, ADHD, and nonverbal learning disorders...

    About Us

    NYMetroParents, the parenting division of Schneps Media, publishes eight regional print magazines around the greater New York City metro region, as well as the website nymetroparents.com.

    Read more...

    Join Us

    This Month's Issue

    NYMP Cover
    Copyright 2023 All Rights Reserved Privacy Policy SE Link