​Making a recipe or meal healthier can be as simple as cutting back on an ingredient or switching to another ingredient that has more nutrients. It is best to limit or reduce ingredients that add sodium, sugar, or saturated fat. The following small switches can make a big difference over time!

You might be thinking – If I cut back on salt, sugar, and fat, won’t everything taste bland? The truth is, making a change in your diet can be difficult at first. But over just a few weeks your taste buds will adjust. It might help to focus on one goal at a time, like switching from whole milk to 2% milk, or from drinking two cans of soda per day to only drinking one. Many people who have made these switches find that they enjoy them even better. For example, after you have been drinking water for a few months, soda tastes much too sweet! 

Cutting back isn’t the only way to make a meal healthier. Eating whole, unprocessed foods like fruits, vegetables, whole grains, nuts, and seeds makes meals and snacks more nutritious. One nutrient in particular that makes meals healthier and more filling is fiber. Use the tips below to increase the fiber in your meals.​

• Eat a whole piece of fruit instead of drinking fruit juice.
• Choose brown rice instead of white rice, and whole wheat pasta vs. plain white pasta.
• Scrub potatoes well before cooking, and then eat the skin.
• Add a handful of chopped walnuts to oatmeal for a more filling breakfast.

​Need ideas for exactly what a healthier recipe looks like? Check out these delicious examples: 

Cooking a healthy meal does not have to be hard. But, it can certainly feel that way when you are busy and living on a tight budget.

Sometimes you don’t have all of the ingredients needed for a recipe. Or, maybe you don't have time to go grocery shopping. That’s O.K.! Recipes can often be changed to fit what you do have. And, you can build a healthy meal from some basic tips. We’ll show you how. 
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We've all had times when a recipe called for an ingredient we didn't have at home. ​Below is a simple guide for ingredient swaps. Swap the item on the left with the item on the right and you will still have a great dish!

Spices can sometimes be hard to find, and expensive too! If you don’t have a certain spice you can leave it out.

The following inexpensive spices and flavorings are easy to find, last a long time, and help make everything taste better. Experiment with which flavors taste best to you. 
 
Spices and Flavorings for Savory Dishes
Pepper, garlic power, onion powder, chili powder, curry powder, lemon / lime juice, or hot sauce  

Spices and Flavorings for Sweet Dishes
Cinnamon, vanilla extract, or fruit juice 

You don’t actually need a recipe to create a healthy meal. MyPlate is a great tool for building a healthy meal using the 5 food groups. Here are some tips to make it easier:

• Make half of your plate fruits and vegetables. Canned, fresh, or frozen all work great!
• Include a protein food like beans, lean meats, eggs, nuts, or seeds to help keep you full.
• Include whole grains like brown rice, whole grain bread, or whole wheat pasta.
• Add a serving of a dairy food such as skim or low fat milk or a dairy equivalent (calcium-fortified soy, almond, or rice milk) which are important for strong bones.

Get your own personal MyPlate Plan here, or take a quick tour with our MyPlate Guide.

Another way to make cooking easier is to start with simple recipes. Our recipe categories help you pick recipes based on meal type and also based how much time they will take. The following 2 recipe categories will have you making meals in minutes:  

We are lucky to have over 130 farmers markets in Connecticut. They provide access to fresh fruits and vegetables, and other healthy goodies. Plus going to a local market can help you save money!

We'll help you get started with these 6 easy tips:
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Start by finding the CT Farmers Market near you and learning when the market is open. Sometimes it is best to call markets or search for them online to locate their updated schedule. Our Online CT Farmers Market Map can help.
 
Planning what you will buy at the market is important. Set a budget for what you would like to spend and how much of your SNAP/EBT benefits you can use. Then think about the meals and snacks you will have for the following week. Making a shopping list is smart because it helps you remember what you need, and it prevents you from buying too much.
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Prices may be different at each stand. By walking around the entire market before you buy you can make the choices that cost the least. Plus, all those steps mean you are getting your exercise in too! 

Don’t forget to review your list from Step 1. You can always make changes to the list if you see a new item that is a bargain. 
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​Farmers are experts on their fruits and vegetables! Don't be afraid to ask them questions. They may give you tips on how to cook and store their products. And, they can even tell you what they will be offering later in the season.  
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 Keeping your purchases fresh for as long as possible will help you save money. As soon as you get them home, wash and cut any items you will eat in the next 1-2 days. Store all others where they will keep longest.
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Some fruits and vegetables need to be refrigerated and others are better left in a cool, dry place. Use this helpful guide to know what to do.

Also follow these storage tips:

• For greens: Wrap washed greens in a paper towel and place in a plastic bag. Keep in the coldest part of the refrigerator and plan to eat within 1-4 days.

• For berries: Wash right before you eat them so they don’t get moldy. Berries can last for well over a week in the refrigerator. For keeping longer see Tip 6.

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Chances are, you probably know someone who has high blood pressure, high cholesterol, or one of many other heart conditions. Whether you have these or not, it's always a good idea to take care of your heart.