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Eat Well, Spend Less—Here's How

Consumer adviser Lorena Drago, MS, RD, CDN, CDE, of the American Association of Diabetes Educators, shares great tips to help manage the levels of both your blood sugar and your bank account.

An ode to oats

Add this whole-grain ingredient to boost your dietary fiber. Whole grains also provide nutrients such as magnesium, selenium and potassium. Beyond an oatmeal breakfast, oats can be used in quick breads, fruit crumbles and even homemade granola bars.

Cost: A truly inexpensive 25 cents per serving.

Stretch your meal, not your wallet

Offset both cost and fat content by limiting meat portion-size to 2-3 oz. Then mix the meat into a recipe that includes corn, barley, brown rice or beans for a healthful, low-cost meal. "When you add a vegetable, grain or legume and consume less meat, you lower the saturated fat in a meal, which helps you manage your cholesterol and blood sugar. It also saves you money," says Drago.

Cost: dried beans (16-oz. bag), under $2; canned corn (15-oz. can), under $1.50; barley (16-oz. bag), about $1.

Sea savers

Cut back on cost and unhealthy fat, and maintain protein content, by switching from meat to fish a few times a week. Fish that are rich in heart-healthy omega-3 fatty acids—including salmon, sardines and tuna—are available canned or fresh. Stock up on canned fish when it's on sale or when meat prices are high.

Cost: A 13-oz. can of salmon (about four servings) is about $3.

Picking produce

Save money on fruits and vegetables by buying fresh produce items only when they are in season. Freeze leftover fresh veggies, and use extra fruit to make preserves or syrup. To enjoy your favorites year-round, buy frozen vegetables.

Cost: per ¼-cup serving, fresh vegetables (in season), 12 cents; canned vegetables, 17 cents; frozen veggies, 22 cents.

BBQ Pork with Dry Spice
  Rub with Cherry Chutney
Broccoli Bacon Salad
Chinese Chicken Salad
Southwestern Steak Salad
Mouthwatering Meatloaf
Raspberry Brownies
Chicken Pot Pie
Recipe Cards
30-Day Meal Plan



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