how to eat heart healthy and stay on a budget?

[NotUrsula]

Let's be specific on the "seafood" thing. (I'm a fisherman's daughter, and these mixed-up terms are driving me nuts.) Anything that lives in water, fresh or salt, is technically seafood, but they are NOT all the same, nutritionally speaking. They do all contain omega-3 fatty acids, though.

Fish (has a tail and fins) is generally good, though these days it is wise to limit consumption of pelagics. (These would be deep-water predators, such as shark, swordfish, bluefin tuna, etc -- the really big fish. Because of their position near the top of the ocean food chain, their flesh can contain relatively high concentrations of mercury.) Freshwater fish usually don't have the mercury issue as long as they come from clean water, but pay attention to the fat content. Farmed catfish is dirt cheap in most parts of the US, but its fat content is a tad high for fish.

Some Shellfish (esp. crustaceans) have higher cholesterol than fish, and for this reason you should not eat them in really large amounts if you have cholesterol issues. However, they are extremely low in saturated fat, and small amounts are not usually harmful unless your cholesterol is *really* high. Raw oysters are risky for anyone with a compromised immune system, because they are magnets for cholera bacteria, but oysters, clams, mussels and scallops are quite low in both fats AND cholesterol. Very few people in the US have a habit of gorging on shellfish, because it tends to be pretty expensive unless you can buy it right off the boat. (Which I was lucky enough to be able to do for free for many years! Thanks, Dad!)

One other thing: if fish (or shellfish) has a "fishy smell" that you can detect from further away than about 2 inches, you shouldn't be eating it, because it has gone bad. Fresh (or fresh-frozen) seafood will smell faintly like the habitat it came from; either salty or a little bit muddy. Always rinse fish thoroughly in fresh water before you cook it. When buying fish, look for specimens with clear, shiny eyes -- if the eyes look cloudy, the fish has been out of the water too long. If you buy it pre-filleted, smell is your guide. If you buy thawed previously frozen fish, you should cook it the same day.

I'm going to toss in a cookbook recommendation here, one that I've spoken of many times. The Trim & Terrific series by Holly Clegg has a lot of simple recipes, including a lot that contain seafood of all types. (And yes, she even has desserts in these.) Dietary notation on her recipes is extensive and very accurate. For some samples, see www.hollyclegg.com

 

[vhoffman]

I guess one of my biggest problems is that I'm cooking for a family, not just myself. I have two kids, 9 & 10, who eat like half-starved wolves. Neither one has an ounce of fat on them, they must need all that food, but they literally shovel it in. I need something on the table to eat, can't just sit us down to some picture perfect plate of steamed salmon, rice and veggies. They'd have that gobbled up by the time I sat down!

That'w where I depended on the starches to fill them up and not go broke, remember, we're on unemployment. Kids that age aren't satisfied with a bowl of steamed veggies! Guess I'll have to just work around it. After all, I really don't think the potatoes, rice, bread will do the kids any harm, as long as they're part of a balanced diet. They need the energy. Just throttle back for dh and me!

 

[lovemygoofy]

Have you tried finding any recepies from foodnetwork or other websites?

Here is just a couple from the foodnetwork about whole grains from the foodnetwork http://www.foodnetwork.com/food/lf_hl_whole_grains_guide/0,2677,FOOD_22517,00.html

and then this is about lowering cholestrol with some recipes http://www.foodnetwork.com/food/lf_hl_low_cholesterol/0,2495,FOOD_19756,00.html

Some whole grain pastas are more affordable than they used to be and actually pretty decent and you could buy brown rice instead of white if ya'll are rice eaters.

Frozen veggies are pretty cheap and can be cooked up with garlic and olive oil or low sodium soy sauce or any kind of marinade that you can make.

What about pork chops, if ya'll are pork eaters? They have lean cuts and can be bought in family packs, which reduces costs. They can be grilled or covered in bread crumbs, that you can make or buy and baked that way.

I hope you figure something out that helps you and your budget.

Oh and I forgot to add, look up some gluten free recipes for other ways to make bread. My husbands grandmother has to be gluten free and makes bread using whole grains and other kinds of grains. She makes bread and muffins and about anything else you could want from the bread catgory.

 

[meeskamouska]

I was on a diet prior to finding out about my TG!! Now I am trying to make permanent changes that will get these number down....but in general my daily diet is already healthful and I am often at a loss as to what to change!!! I guess more whole wheat pastas will be my next switch!!! Hope that we can lend support to eachother as we battle these numbers!!!!

 

[NotUrsula]

You can always make more starches for the kids, just as long as you have the willpower not to eat them yourself. Obviously, if the kids need the calories they need to get them somewhere.

 

[Motherofboys]

We have found that a good way to stretch chicken is by doing stir fry instead of everyone getting a full chicken breast. Chili (made with 1/2 the meat the recipe calls for and double the beans) is popular at our house. I let the kids put on cheese, but I limit mine. I make corn muffins and salad to go along with it, but limit myself to 1 muffin. I will also make a boiled dinner but use lean ham instead of corned beef, eliminate potatoes for myself, and offer tons of cabbage and carrots. You can go online to Reiman publications and click on "Magazines" to check out the recipes from Light & Tasty, you don't need to be a subscriber to access most of them.

 

[ducklite]

Here's another low-fat meal than can be done on a budget.

Brown a half pound of chicken breast (more for a larger number of people). Stir in taco seasoning mix per the directions on the packet.

Use flour tortillas, much less fat than the corn type. Shred half a head of lettuce, dice an average size tomato, and a small onion. Make taco's from the meat and load them up with the veggies and add a little low-fat cheese on top.

Serve with a large serving of black beans and rice--heavy on the beans. Use leftover shreaded/diced veggies to make a small salad and sparingly use a low-fat dressing on it.

Skip the nachos, sour cream, guacamole, they all have a lot of fat.

That's a healthy and very filling dinner for three adults for under $7--even less if you buy it all on sale.

Anne

PS--Chicken breast is on sale at Publix this week, $1.79 a pound.

 

[Motherofboys]

We have to do the afternoon snack thing for school too. Here are some frugal and healthy ones I send for my sons: apple slices, celery and carrots sticks with little tupperware of low-fat ranch dressing, rice cakes (especially mini), ziploc of homemade popcorn, goldfish crackers, baggie of snack mix of cheerios, raisins, few mini chocolate chips, string cheese or cheese cubes and a few wheat saltines, and pretzels are always good. The boys find those more satisfying then a prepackaged snack. Lil Debbies had to go once they started wanting to eat 2or 3 at a time!

 

[vhoffman]

My problem with the Little Debbies for snacks was just keeping them for snacks. No matter what I bought, they'd gobble it up before I could even pack it. Last week I bought the economy pack of Pop Tarts at Costco (think there were 6 boxes in the carton, but I never got a close look at it), they'd eaten the whole carton outside of school! Its just impossible to keep pre packaged snacks around, anyways. If I buy those things in quantity to save they just gobble them up, no matter what I do. I've explained to them until my jaw could drop off that I buy in quantity to save, not so they can eat a whole carton at once. But, no matter......I've even tried hiding the snacks, but then can't remember where I put them when it comes time to pack their lunches. I mean, these kids eat like they're starved, which certainly isn't the case! They don't eat, they stuff themselves!

I've finally decided to just quit buying the pre packaged snacks. Today I just packed some peanuts in a baggie (mainly because they'd eaten up all the pop tarts I bought for snacks). I've also found it impossible to keep those pudding and jello lunch cups in the house. There again, I buy them for the convenience of the packaging, I've explained until my jaw could drop off that those are just for their lunch, but I still find those little pudding and applesauce cups (half eaten) all over the house (they can't seem to figure out what a trash can is). Are they hungry? Then why don't they eat it all, instead of finding half-eaten cartons all over the house? Are they that much in love with pudding, jello, applesauce, etc? I make big bowls of pudding, jellow, applesauce in the fridge and they never even touch it. They just like playing with the cartons! At their age ( 9 & 10) its high time they straightened up! From now on, I don't buy those snack pack things for lunch. I invested in the Gladware re usable cartons and pack applesauce, etc for their lunch in it. Much cheaper! Also, there's a penalty for "forgetting" to bring home the Glad Ware container--no TV that whole day (they get just one hour on school nights). That's cutting down on my food bill right there--those snack packs are expensive!

 

[vhoffman]

Have you tried finding any recepies from foodnetwork or other websites?

Here is just a couple from the foodnetwork about whole grains from the foodnetwork http://www.foodnetwork.com/food/lf_hl_whole_grains_guide/0,2677,FOOD_22517,00.html

and then this is about lowering cholestrol with some recipes http://www.foodnetwork.com/food/lf_hl_low_cholesterol/0,2495,FOOD_19756,00.html

Some whole grain pastas are more affordable than they used to be and actually pretty decent and you could buy brown rice instead of white if ya'll are rice eaters.

Frozen veggies are pretty cheap and can be cooked up with garlic and olive oil or low sodium soy sauce or any kind of marinade that you can make.

What about pork chops, if ya'll are pork eaters? They have lean cuts and can be bought in family packs, which reduces costs. They can be grilled or covered in bread crumbs, that you can make or buy and baked that way.

I hope you figure something out that helps you and your budget.

Oh and I forgot to add, look up some gluten free recipes for other ways to make bread. My husbands grandmother has to be gluten free and makes bread using whole grains and other kinds of grains. She makes bread and muffins and about anything else you could want from the bread catgory.

Wow! I never thought of gluten free bread as a bread replacement. I'm looking up recipies right now! Thanks!

 

[vhoffman]

The literature my doctor gave me said its just as important how you eat as what you eat. You want to avoid swings in blood sugar, that can raise TG's. Best to eat three meals and three small snacks, so you never get hungry. Of course, make sure all meals and snacks are low in carbs, you don't want a rice cake for a snack, you'll be hungry again quickly! Actually, fat has its place in such a diet. Small amounts of fat keep your blood sugar stable. A few chees cubes, string cheese, laughing cow cheese, walnuts, almonds, peanuts, can all make a good snack, as long as you limit the portions. The key is not to get hungry!

 

[Motherofboys]

We go through the same thing with our boys! It's so much more appetizing when it's in a prepackaged container! And guess who was eating those half-finished puddings, handi-snacks, granola bars I don't like to see things go to waste. So no more prepackaged snacks is good for my budget, my sanity, and my waist line!

 

[vhoffman]

Let's be specific on the "seafood" thing. (I'm a fisherman's daughter, and these mixed-up terms are driving me nuts.) Anything that lives in water, fresh or salt, is technically seafood, but they are NOT all the same, nutritionally speaking. They do all contain omega-3 fatty acids, though.

Fish (has a tail and fins) is generally good, though these days it is wise to limit consumption of pelagics. (These would be deep-water predators, such as shark, swordfish, bluefin tuna, etc -- the really big fish. Because of their position near the top of the ocean food chain, their flesh can contain relatively high concentrations of mercury.) Freshwater fish usually don't have the mercury issue as long as they come from clean water, but pay attention to the fat content. Farmed catfish is dirt cheap in most parts of the US, but its fat content is a tad high for fish.

Some Shellfish (esp. crustaceans) have higher cholesterol than fish, and for this reason you should not eat them in really large amounts if you have cholesterol issues. However, they are extremely low in saturated fat, and small amounts are not usually harmful unless your cholesterol is *really* high. Raw oysters are risky for anyone with a compromised immune system, because they are magnets for cholera bacteria, but oysters, clams, mussels and scallops are quite low in both fats AND cholesterol. Very few people in the US have a habit of gorging on shellfish, because it tends to be pretty expensive unless you can buy it right off the boat. (Which I was lucky enough to be able to do for free for many years! Thanks, Dad!)

One other thing: if fish (or shellfish) has a "fishy smell" that you can detect from further away than about 2 inches, you shouldn't be eating it, because it has gone bad. Fresh (or fresh-frozen) seafood will smell faintly like the habitat it came from; either salty or a little bit muddy. Always rinse fish thoroughly in fresh water before you cook it. When buying fish, look for specimens with clear, shiny eyes -- if the eyes look cloudy, the fish has been out of the water too long. If you buy it pre-filleted, smell is your guide. If you buy thawed previously frozen fish, you should cook it the same day.

I'm going to toss in a cookbook recommendation here, one that I've spoken of many times. The Trim & Terrific series by Holly Clegg has a lot of simple recipes, including a lot that contain seafood of all types. (And yes, she even has desserts in these.) Dietary notation on her recipes is extensive and very accurate. For some samples, see www.hollyclegg.com

Great information from someone in the know! I'm checking out the website, thanks!

 

[MEM]

Thanks for the link to the Holly Clegg site - I had never heard of this person before. There are quite a few recipes available free on her site to print out, including a whole section on freezer-friendly meals.

 

[mom2alix]

I just tried this recipe out of a magazine this week and it was really good and super easy:

1 1/2 lbs chicken breast (I used 2 large frozen breasts, defrosted)
3 tbsp lime juice
1 tbsp chili powder
1 cup frozen corn
1 cup chunky salsa
12 whole wheat tortillas (6 inches)
Lettuce, tomatoes, whatever taco toppings you like.

Place chicken in crock pot. Combine lime jiuce and chili powder: pour over chicken. Cook on low for 6 hours. Remove chicken from crock pot and let cool for a few minutes, then shred it and return to crcok pot. Add salsa and corn and cook for another 30 minutes or so.

This make a LOT of taco filling. We had leftovers. You can't beat feeding a family of 4 with 2 chicken breasts!

Another tip, I use the low carb pasta (which is kind of high for pasta, but not compared to other things). Mix a ton of veggies in with it and you'll cut the amount of pasta you eat, plus the fiber from the veggies helps fill you up. I use broccoli, zucchini, and spinach mostly. I think they go best with pasta, but whatever you like will work. Make your own spaghetti sauce, it's nearly impossible to find sauce that doesn't have tons of sugar (or HFCS) that isn't really expensvie. Fortunately canned tomatoes are pretty cheap and you can make good sauce pretty easily.

Found which magazine the recipes came from: TOH Simple and Delicious Nov/Dec

 

[lovemygoofy]

I also forget to ask about your spaghetti/alfredo sauce? Do you use the can/jar stuff? You can make your own with alot less fat and sugar and freeze leftovers.

I also haven't read the whole thread and hope this hasn't been mentioned but don't forget about subbing sweet potatoes with regular potatoes. I slice them up and cover them in bread crumbs/parm cheese and bake them in the over to make them a bit crispy. I've also cooked them up in chunks with onions and peppers and some dressing like lowfat spicy pepper(or something like that) I also make mashed potatoes with half potatoes and half frozen cauliflower adding in lowfat/low sodium chicken broth and a tad lowfat sour cream or some smart balance butter. Occasionally I add some shredded cheese or garlic and mushrooms.

Do you make lasagne or chicken parmasgna? I've also subbed eggplant sliced up for noodles and breaded sliced eggplant and baked making the normal way you would. Mozzerella cheese is one of the lowest fat cheeses there is naturally made(or so I've read several times)

You could make stuffed peppers or stuffed tomatoes with chicken/tuna salad and serve some fruit on the side with carrot sticks. This lessens the amount of starch that you would have to use.

I try to eat oatmeal 3x a week whether for a meal or a small snack and I add some dried berries, right now its cranberries, and I add a dash of honey and usually some almonds. I've also made a dessert parfait using a big container of vanilla yogurt(not the frozen) and some honey then layer with dethawed frozen fruit and yogurt and I add some sliced/chunked angel food cake, top with nuts or gronola cereal.

Sorry to make this so long but I just thought of this all while I was cleaning my kitchen lol.

 

[nbodyhome]

Steamed veggies actually fill me up - but I can understand with kids, the need to have something on hand for them!

There are healthy cereals, snacks, etc. - and of course, fruit (bananas are cheap), whatever is in season. Make beef vegetable soup in the crockpot, you can make a HUGE amount easily and freeze portions. I do that with goulash as well, and eat it with the Health Harvest noodles. There was a free coupon a couple of weeks back for In Your Oven Chicken seasoning mix, so I was able to get a bunch of those for free. Easy, and chicken was so cheap at Publix last week (and there is no added sugar in it, and not too many calories). I sometimes make chicken soup as well (I try to always get lower-sodium boullion). I like to make low-fat hamburgers.

 

[mom2alix]

I forgot to add earlier: Eat 1/2 tsp cinnamon every day. I bought the "YOU on a Diet" book and they claim that it will help reduce blood sugar and cholesterol levels. I think the studies are still out on that, but it can't hurt. I just add it to my oatmeal every morning.

You were also talking about scrambled eggs earlier and what spray to use on the pan. I just make them in the microwave and don't use any spray or anything. Just mix up 2-3 eggs and milk (or water) and seasonings in a glass dish and microwave for 2 minutes, then scramble again. I like to pour a little salsa on them for extra flavor, but the kids eat them as is. When I'm really trying to cut down I do 3 egg whites plus one whole egg.

 

[Motherofboys]

I forgot to mention this earlier, you can make your own egg substitute which is cheaper and you know what's in it!

3 egg whites
2 tablespoons instant nonfat dry milk powder
1 teaspoon water
2 to 3 drops yellow food coloring, optional

In a small bowl, combine all ingredients; mix well. Use as a substitute for
eggs.

Yield: 1 serving (equivalent to 2 eggs).

Credit to TOH magazine.

 

[OKWAnneMarie]

Let's be specific on the "seafood" thing. (I'm a fisherman's daughter, and these mixed-up terms are driving me nuts.) Anything that lives in water, fresh or salt, is technically seafood, but they are NOT all the same, nutritionally speaking. They do all contain omega-3 fatty acids, though.

Fish (has a tail and fins) is generally good, though these days it is wise to limit consumption of pelagics. (These would be deep-water predators, such as shark, swordfish, bluefin tuna, etc -- the really big fish. Because of their position near the top of the ocean food chain, their flesh can contain relatively high concentrations of mercury.) Freshwater fish usually don't have the mercury issue as long as they come from clean water, but pay attention to the fat content. Farmed catfish is dirt cheap in most parts of the US, but its fat content is a tad high for fish.

Some Shellfish (esp. crustaceans) have higher cholesterol than fish, and for this reason you should not eat them in really large amounts if you have cholesterol issues. However, they are extremely low in saturated fat, and small amounts are not usually harmful unless your cholesterol is *really* high. Raw oysters are risky for anyone with a compromised immune system, because they are magnets for cholera bacteria, but oysters, clams, mussels and scallops are quite low in both fats AND cholesterol. Very few people in the US have a habit of gorging on shellfish, because it tends to be pretty expensive unless you can buy it right off the boat. (Which I was lucky enough to be able to do for free for many years! Thanks, Dad!)

One other thing: if fish (or shellfish) has a "fishy smell" that you can detect from further away than about 2 inches, you shouldn't be eating it, because it has gone bad. Fresh (or fresh-frozen) seafood will smell faintly like the habitat it came from; either salty or a little bit muddy. Always rinse fish thoroughly in fresh water before you cook it. When buying fish, look for specimens with clear, shiny eyes -- if the eyes look cloudy, the fish has been out of the water too long. If you buy it pre-filleted, smell is your guide. If you buy thawed previously frozen fish, you should cook it the same day.

I'm going to toss in a cookbook recommendation here, one that I've spoken of many times. The Trim & Terrific series by Holly Clegg has a lot of simple recipes, including a lot that contain seafood of all types. (And yes, she even has desserts in these.) Dietary notation on her recipes is extensive and very accurate. For some samples, see www.hollyclegg.com

Thanks for the terrific info. When I said "seafood" I really meant shellfish (especially shrimp).

I found the following info online and thought it was quite interesting. I also find it interesting that some people (my co-worker, for instance) thinks of shrimp as a "bad" food, but will eat cake 2 and 3 times a day!


Cholesterol

Cholesterol levels are not significant in most seafood products. Finfish are generally quite low in cholesterol, with shellfish having low to moderate amounts. In the past, shellfish have been excluded from low cholesterol diets because they were believed to be high in cholesterol. New sophisticated measuring techniques have indicated that cholesterol levels of many molluscan shellfish are much lower than was previously thought. In fact, molluscs, such as clams, oysters, scallops, and mussels were found to have a large percentage of noncholesterol sterols present that appear to have a positive effect. These sterols inhibit the absorption of cholesterol eaten at the same meal. Cholesterol levels in such crustaceans as crab and lobster are similar to that found in the dark meat of chicken.

While the cholesterol in shrimp varies considerably by specie, it generally is 1-1/2 to 2 times higher than in the dark meat of chicken, but far less than in eggs. Because shellfish contain very little saturated fat, they are no longer excluded from typical low cholesterol diets.