You want to eat healthier, but you don’t want to lose your family food traditions. We understand! Connecticut is home to many different cultures and lots of delicious types of food from Asian to Indian, Mexican, Puerto Rican, Italian, and more. No matter what foods you enjoy, they are able to fit into the MyPlate healthy eating plan. We’ll show you how.

Here is where things get fun. Below you will find how unique foods from around the world fit into each of the 5 food groups. There are options from Asia, India, Africa, Mexico, Spain, and more.
 

Some cultural food favorites are traditionally prepared with large amounts of butter, cream, or lard. Save these rich dishes for special occasions like birthdays and holidays, and serve smaller portions. You can also make these foods healthier with the following tips:

Swap solid fats like lard and butter for heart healthy fats like canola and olive oil. Nuts, seeds, and avocados are also good sources of healthy fats. Learn more about oils and solid fats with: How Are Oils Different from Solid Fats? from ChooseMyPlate.gov.

Honor the family and cultural traditions you love and eat healthier. Use MyPlate as a guide when you fill your plate, and remember ALL types of foods can fit!  

Check out these great resources:

• For more on MyPlate and a tour of each food group, visit our MyPlate page.
• MyPlate Inspired Dishes from Around the World – from Eat Smart, Move More from the Virginia Family Nutrition Program
• Healthy Plates Around the World – from The Institute for Family Health
• 10 Tips: Enjoy Foods from Many Cultures – English PDF, EspañolPDF

 

​There never seems to be enough time! This can make the idea of grocery shopping for healthy foods seem impossible. We get it – and we want to help. The following tips will help you breeze through the grocery store. You’ll save money, time, and even make healthier choices with just a little planning.    

Meal planning is super important in making smart food choices. This may sound familiar, since we just talked about it in “6 Tips for Shopping at CT Farmers Markets.” But it really is that important.
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Spend some time looking through SNAP4CT’s recipes, pick a few that you like. Think about what ingredients you already have. Then think about what you need to buy. Oftentimes, after stocking your pantry, you will only need a few fresh items like fruits, vegetables, dairy, and meats. Making a little extra of a recipe for dinner can also mean that you will have leftovers for lunch. Or, you could freeze any extra to have at another time. Both are great time-savers.

If you don’t like to cook, or prefer not to follow a recipe, you can still eat well. Think of your favorite quick, healthy meals and then focus on buying those basic ingredients. The "Budget Pantry" page will get you started on healthy food choices. And, following are some simple meal ideas.

• Quick Bean Burritos: Canned beans, cheese, and corn on whole grain tortillas.
• Vegetable Pasta: Whole grain pasta with garlic, frozen mixed vegetables, and pasta sauce.
• Peanut Butter & Banana Sandwich: Whole grain bread, peanut butter, and sliced banana.
• Simple Meat Salad: Salad greens, chopped carrots, low sodium turkey meat, and shredded cheese. [Find tips on Building a Better Salad here].
• Anytime Cereal: Whole grain cereal, chopped nuts, and low-fat (or skim) milk.
• Fruit & Yogurt Parfait: Nonfat vanilla yogurt, frozen strawberries (defrosted), and whole grain cereal.

For more ideas, see Quick and Easy Recipes.

We know it sounds silly, but having limited time means you focus on buying only what you need.  This won’t be hard because you’ve already planned your meals and made a list (right?). Give yourself a time limit and make shopping a hunt for just what you need with no browsing. You can do it!  ​

This only applies if you have kids of course. And, we understand that it isn’t always possible. But, it is likely to make the trip faster and your cart cheaper. Companies use bright colors and cartoon characters to draw a child’s attention to certain products. Stores even put items at eye height for children to see. This can lead to kids begging for unhealthy choices. It can be hard not to give in. Without the kids you can focus on getting only what you need with no distractions.

Everyone wants just a little more time in their day. Hopefully with these tips and practice, you will find grocery shopping faster, easier, and  less expensive. 

The best way to end up with a week of healthy family meals on a budget? Planning ahead. But sometimes there just isn't enough time in the day! To make things easier, we have a menu to get you through the workweek. 5 quick-to-prep dinners for 4 people on a budget. Check out the menu and recipes, then grab the printable shopping list at the bottom. No planning required!