HAWC offers budget-friendly, healthy choices using 'MyPlate' Published June 8, 2011 By Stephanie McCann and Senior Airman Norlisha Holmes Health and wellness center and 81st Diagnostics and Therapeutics Squadron KEESLER AIR FORCE BASE, Miss. -- June 2, the U.S. Department of Agriculture unveiled its new food icon, MyPlate, which replaces MyPyramid as the government's key educational graphic for promoting healthy eating. MyPlate is a visual representation of a healthful place setting that emphasizes portion control, filling at least half of your plate with vegetables and fruits, and the remainder with modest portions of grains, lean protein and low-fat dairy foods. Many consumers are concerned that they can't put these guidelines into practice right now because they believe that healthy foods are more expensive than less nutritious alternatives. With prices for everything from gas to food going up, there's no question that consumers need to plan their food budget carefully. However, cutting back on expenses doesn't mean that a healthy diet is unattainable. Healthy eating on any budget requires planning and commitment. The USDA estimates that the average cost of food spent in 2010 at home for a single male aged 19 to 50 years old was $332.20 per month or $11.07 per day using a liberal-cost plan. For a family of four, the average monthly cost was $987.00 or $32.90 per day. Typically, about 20 percent of the food budget is spent on reakfast, 40 percent at lunch and 40 percent at dinner. Here are tips to stretch your food budget: Eat out less. Meals at restaurants and fast food establishments typically cost more, contain limited fruit and vegetable choices and are usually higher in calories, fat and portion size than those served at home. Cutting back on eating out can save money and calories. For example, an average "value meal" purchased at a fast food restaurant costs $5.50 and contains about 1,300 calories. If you eat lunch out daily, that adds up to $110 a month. It's best to budget separately for eating out as an entertainment or discretionary expenditure. Unfortunately, many people don't plan for these extra expenses, placing a further strain on the food budget. A more economical dining-out choice for enlisted personnel is eating lunch at a base dining facility, where a full-course healthy meal including a tossed salad, baked chicken, mashed potatoes, vegetable, fruit and low-fat milk costs $3.05. Contrast that with a twopiece fried chicken meal with biscuit, red beans and rice and large soda for $5.49 at a fast-food restaurant. The cost difference is coupled with a significant calorie savings as well, with the baked chicken meal providing about 570 calories versus 1,475 calories for the fried chicken meal. Additionally, the dining hall meal provides four servings of nutrient-dense fruits and vegetables. Pack a lunch and bring snacks to work more frequently, an economical and nutritious option, rather than relying on vending machine fare or take-out foods. A turkey sandwich on whole wheat bread, baby carrots, apple, light yogurt and bottled water would cost about $2.68 while providing a reasonable 550 calories. Compare this to a foot-long turkey sub sandwich with chips and a soda for $9.10 and about 1,010 calories. Curb intake of expensive, high-calorie specialty coffee drinks, energy drinks, alcoholic beverages and sodas and switch to plain water for a cheaper, healthier and zero-calorie alternative. A 16-ounce café mocha costs about $3.25 and provides about 360 calories. These high-cost treats purchased daily can add up to about $1,185 a year. One 12-ounce canned energy drink costs $1.90, while a 16-ounce bottled water costs much less. Purchase fresh fruits and vegetables when in season to get the best value. Limit usage of pre-cut items. For example, one bag of pre-sliced apples costs 89 cents for one serving, while a whole apple is 36 cents. Also, take advantage of sales to stock up on frozen or canned vegetables and fruits. Plan at least one meal a week with cooked, dried beans or peas as a substitute for more costly meat or use less meat and stretch it by adding beans or peas to chili or stews. These economical items are rich in fiber, vitamins and minerals. Crockpot chili made at home with a pound of extra lean ground beef and four cans of kidney and pinto beans costs as little as 70 cents per serving and provides about 190 calories. To schedule an appointment or for more information, call the health and wellness center, 376-3170.