The Spokane Regional Health District is celebrating National Nutrition Month by reminding the community that eating healthy can be fast, inexpensive, tasty, and done at home.   

"You may think that fast food value meals are the answer to eating cheap and quick, but how economic is it really? Typically it costs $20-30 to feed a family of four fast food 'value' meals." says Natalie Tauzin, program manager for the Health District's Women, Infant and Children (WIC) program. "However, $20 spent on a pot of homemade chili can feed the same family at least two meals just as quickly as driving to a fast food joint while providing the protein, vitamins, minerals and fiber needed to keep the family healthy and well-fed."

The keys to eating healthy on a budget are doing a little planning and shopping wisely. Here are some tips to help families out:

• When going to the grocery store, shop the outer edges of the store where there are less processed foods like fresh fruit & vegetables, meat, dairy, eggs and bread. Here are some foods to add to your grocery list for healthy, cheap eats: eggs, carrots, cabbage, sweet potatoes, bananas, canned tomatoes, stew meat, pork roast, frozen vegetables, brown rice, pasta and oats.
• When purchasing boxed items like cereal, look for items on the top and bottom shelves at the store. This is usually where the healthier options are kept. The higher fat/sugar items are kept at eye level.
• Menu planning really helps to get the week off to a good start. Purchase the ingredients for the week and consider how the extra food from one meal can be used with minimal preparation for a different meal the next night. For instance, make chili for Monday's dinner and have baked potatoes with chili on Tuesday night. Plan on making a soup and a stew each week especially during the cold weather months and see how they can feed your family for most of the week.
• Planning a menu doesn't mean you're locked in. The following website allows you to list ingredients you have and provides recipes based on those ingredients: http://www.recipezaar.com/
• Grocery shop once a week or less and limit your purchases to items on the grocery list. Use coupons only for the items you need. In other words, if you don't typically purchase hot cocoa mix, then don't buy it just because you have the coupon.

The Spokane Regional Health District offers three programs that focus on nutrition and healthy living:

1. Women Infants and Children (WIC) Nutrition program: To promote health, growth, and development, eligible pregnant and breastfeeding women, infants, and children up to age five can receive WIC services, which include nutrition evaluation, education, and counseling; breastfeeding education and support; free food checks to purchase healthy foods; and help finding health care and other social services. Over half the babies born in Spokane County receive WIC services. Call 324-1620.
2. Physical Activity and Nutrition Program: Focuses on preventing obesity-related illnesses by increasing physical activity and nutrition through policy and environmental changes in the Spokane area. Call 324-1530 for more information.
3. Senior Nutrition Program: We provide nutritious meals to over 800 seniors, age 60 and over, every day. Meals are available for a suggested donation of only $3.50 per meal, however all seniors are welcome regardless of ability to donate. Donations from community members who want to help are also accepted - call 324-1531.