Want to eat healthier? Not sure if you can afford it? Ask our experts how to eat healthier in 2011 without breaking the bank. Go to dailypress.com/health at noon Wednesday, Jan. 12, to chat with Bonnie Tazewell, a Virginia Tech extension agent specializing in foods, nutrition and health, and Jennifer Shea, Farm Fresh corporate dietitian. Can't make the chat? E-mail questions in advance to vchufo@dailypress.com.

 Eat healthy on a budget in 2011. Ask the experts your questions during a live Web chat(01/12/2011) 
11:52
Veronica Chufo, Daily Press: 
Did you make a New Year's resolution to eat healthier in 2011? We're here to help. In a few minutes, we'll begin our chat on eating healthy on a budget in 2011. Panelists include Bonnie Tazewell, a Virginia Tech extension agent specializing in foods, nutrition and health, and Jennifer Shea, Farm Fresh corporate dietitian. Have a question you'd like to ask? Stay tuned!

Find more health news and information at dailypress.com/health.
Wednesday January 12, 2011 11:52 Veronica Chufo, Daily Press
11:59
Veronica Chufo, Daily Press: 
OK, we're about to get started. Will the panelists please introduce themselves?
Wednesday January 12, 2011 11:59 Veronica Chufo, Daily Press
12:00
Guest: 
Hi, my name is Jennifer Shea, I am the Registered Dietitian for Farm Fresh supermarkets.
Wednesday January 12, 2011 12:00 Guest
12:00
Veronica Chufo, Daily Press: 
Jennifer, thanks for joining us!
Wednesday January 12, 2011 12:00 Veronica Chufo, Daily Press
12:00
Guest: 
Would love to answer any questions you have on living well and eating well on a budget
Wednesday January 12, 2011 12:00 Guest
12:01
Guest: 
Thanks for having me and Happy New Year!
Wednesday January 12, 2011 12:01 Guest
12:01
Veronica Chufo, Daily Press: 
Happy New Year to you, too! Readers, Jennifer stands ready to take your questions.
Wednesday January 12, 2011 12:01 Veronica Chufo, Daily Press
12:01
[Comment From RewaRewa: ] 
Hi! What would you recommend as a quick, healthy, budget friendly dinner option I could feed my 4 year old and husband?
Wednesday January 12, 2011 12:01 Rewa
12:02
Guest: 
Whole grain pasta is a great inexpensive staple
Wednesday January 12, 2011 12:02 Guest
12:02
Guest: 
add in a few veggies that your husband and 4 year old will love - broccoli, spinach, canned tomatoes and top with your favorite shredded cheese - reduced fat variety
Wednesday January 12, 2011 12:02 Guest
12:03
Guest: 
also, chilis are easy to make and store for multiple dinners. use a variety of low sodium canned beans, chili mix (I like McCormick) and lean ground beef
Wednesday January 12, 2011 12:03 Guest
12:04
[Comment From RewaRewa: ] 
Shoudl I worry about the carbs in whole grain pasta? My family needs to work on losing weight this year... My daughter would eat pasta every night!
Wednesday January 12, 2011 12:04 Rewa
12:04
Guest: 
I also love to throw in some fresh or frozen spinach, carrots and onions
Wednesday January 12, 2011 12:04 Guest
12:04
Guest: 
No, as long as your keeping calories in check
Wednesday January 12, 2011 12:04 Guest
12:04
[Comment From RewaRewa: ] 
Sounds good!
Wednesday January 12, 2011 12:04 Rewa
12:04
Guest: 
Whole grain pasta is loaded with filling fiber and also contains protein
Wednesday January 12, 2011 12:04 Guest
12:05
[Comment From LaprayaLapraya: ] 
What is a healthy salad dressing option?
Wednesday January 12, 2011 12:05 Lapraya
12:05
Guest: 
Fiber provides few calories, but provides feelings of fullness - so it's difficult to eat the whole box! Also pair the meal with a salad with fresh veggies so you don't overindulge on pasta
Wednesday January 12, 2011 12:05 Guest
12:06
Guest: 
I love going with a simple vinaigrette - choose an extra virgin olive oil, add your favorite vinegar (try rice vinegar for a less intense flavor or go with balsamic, red wine, etc)
Wednesday January 12, 2011 12:06 Guest
12:06
Guest: 
add a dash of salt, pinch of sugar and pepper. So simple, inexpensive and delicious
Wednesday January 12, 2011 12:06 Guest
12:06
[Comment From JulieJulie: ] 
Hi ! I have a question concerning milk. Since Vitamin A and D are fat-soluble vitamins, would it be better to have 1% milk rather than skim milk in order to absorb these vitamins?
Wednesday January 12, 2011 12:06 Julie
12:06
[Comment From LaprayaLapraya: ] 
Sounds great! Thanks!
Wednesday January 12, 2011 12:06 Lapraya
12:07
Guest: 
if you're looking for a store-bought variety, always go reduced fat with the creamy dressings or opt for a lower sodium vinaigrette
Wednesday January 12, 2011 12:07 Guest
12:07
Guest: 
Julie - good question. No, you will still absorb Vit A and D in skim milk, there is still a minimal amount of fat in the skim to absorb the vitamins
Wednesday January 12, 2011 12:07 Guest
12:08
Guest: 
also, most usually aren't drinking milk without eating any food with it
Wednesday January 12, 2011 12:08 Guest
12:08
Guest: 
so the fat from other foods at that meal and throughout the day will help the body absorb the vitamins as well
Wednesday January 12, 2011 12:08 Guest
12:09
[Comment From JulieJulie: ] 
So I can go with skim milk and still get all the benefits minus the fat? Great!
Wednesday January 12, 2011 12:09 Julie
12:09
[Comment From LeslieLeslie: ] 
The DP Savvy Shopper has a $50/week grocery budget goal. What staple items would you recommend for best nutrition punch, lowest cost?
Wednesday January 12, 2011 12:09 Leslie
12:09
Guest: 
Julie - yes you can. And if you prefer the taste of 1% try the Simply Smart milks, they're very rich and creamy but lack the saturated fat found in high fat dairy products.
Wednesday January 12, 2011 12:09 Guest
12:10
Guest: 
Leslie - great question, I will give you a listing by categories
Wednesday January 12, 2011 12:10 Guest
12:11
[Comment From JulieJulie: ] 
Thank you!
Wednesday January 12, 2011 12:11 Julie
12:11
Guest: 
Grains:
Whole grain rice
Whole grain pasta
Legumes/beans/barley
Whole grain/high fiber cereals
High fiber tortillas & crackers
Whole grain bread

Fruits:
Dried fruit
Frozen fruit
100% juice
Seasonal favorites
Canned packed in juice or water

Vegetables:
Canned (no salt added)
Frozen (no sauce)
Seasonal veggies
Spaghetti sauces (read labels - can count towards a veggie serving ¿¿¿ watch sodium/added sugar)
Salsa
Wednesday January 12, 2011 12:11 Guest
12:12
[Comment From teresateresa: ] 
I know that fish contains omega-3 and should be included in your diet, do you still get the same results if you take the omega-3 vitamin?
Wednesday January 12, 2011 12:12 teresa
12:12
Guest: 
Dairy:
2% milk cheese
skim or 1% milk
House brand Yogurt
Nonfat dry milk powder (add to soups, stews, casseroles, mashed potato, use in recipes, etc)

Proteins:
Canned and pouch salmon, tuna
Nuts/peanut butter
Legumes/beans (canned and dried)
Eggs/egg substitutes
Bulk chicken/lean meat
Wednesday January 12, 2011 12:12 Guest
12:12
Guest: 
Also, many times our private Farm Fresh/ Richfood brands are less expensive than name brand items, so look for those and shop our sales by using the flyer
Wednesday January 12, 2011 12:12 Guest
12:13
Guest: 
Teresa- my recommendation is always to get as much of your nutrition from food versus supplements
Wednesday January 12, 2011 12:13 Guest
12:13
Guest: 
that being said, I take a fish oil supplement that contains both EPA and DHA
Wednesday January 12, 2011 12:13 Guest
12:14
Guest: 
studies have shown benefits of taking an omega 3 supplement - benefits (and they vary by study) many include improved heart health, lower levels of LDL (bad) cholesterol and improved levels of HDL (good) cholesterol.
Wednesday January 12, 2011 12:14 Guest
12:14
[Comment From LaprayaLapraya: ] 
What are healthy snack options? I read is better to snack throughout the day and eat smaller meals.
Wednesday January 12, 2011 12:14 Lapraya
12:15
Guest: 
And studies have shown a reduced risk of sudden cardiac death from fish oil supplementation. Rule of thumb for eating fish is at least 2 servings of fatty fish each week. If you are pregnant or planning to become pregnant, look to the FDA for your recommendations on fish consumption.
Wednesday January 12, 2011 12:15 Guest
12:16
Guest: 
It all depends on your schedule and what works for you. Bottom line is that you want to be fueling your body throughout the day and don't want to go for more than 4-5 hours without eating.
Wednesday January 12, 2011 12:16 Guest
12:17
Guest: 
A must is eating breakfast - that'll kick start your metabolism and start the day off on a good note. If you don't eat breakfast, you set yourself up to overindulge later on in the afternoon and evening.
Wednesday January 12, 2011 12:17 Guest
12:17
[Comment From teresateresa: ] 
what is a fatty fish?
Wednesday January 12, 2011 12:17 teresa
12:17
Guest: 
great snacks are: almonds, walnuts, low-fat yogurt, fresh fruit, fresh veggies, broth-based soups
Wednesday January 12, 2011 12:17 Guest
12:18
Guest: 
always pair some protein (think cheese, eggs, nuts) with fiber (whole grains, fruit, veg) for the most filling snack
Wednesday January 12, 2011 12:18 Guest
12:18
Guest: 
fatty fish are salmon, tuna, mackerel, sardines
Wednesday January 12, 2011 12:18 Guest
12:18
Guest: 
these fish contain heart-healthy omega 3 fats, which are great for the heart and help reduce inflammation in the body
Wednesday January 12, 2011 12:18 Guest
12:18
[Comment From LeslieLeslie: ] 
What are the best 'seasonal' buys right now (with nothing around here in season outside of frozen and canned foods)?
Wednesday January 12, 2011 12:18 Leslie
12:19
Guest: 
other fish are healthy too - cod, shellfish, haddock, etc - they are just leaner and don't contain these omega-3s
Wednesday January 12, 2011 12:19 Guest
12:19
Guest: 
but as long as you prepare them in a healthy way - bake, broil, saute - they're good for you
Wednesday January 12, 2011 12:19 Guest
12:19
Guest: 
Leslie - brussel sprouts (love them roasted!), parsnips, carrots, potatoes, sweet potatoes
Wednesday January 12, 2011 12:19 Guest
12:20
Guest: 
apples are still tasting great and there are lots of fresh fruit coming in from Chile
Wednesday January 12, 2011 12:20 Guest
12:20
Guest: 
frozen veggies and fruit are always a great option and inexpensive
Wednesday January 12, 2011 12:20 Guest
12:20
Guest: 
so as long as they don't have added sauces, stock up on them, they're always on sale
Wednesday January 12, 2011 12:20 Guest
12:21
Guest: 
many times they are just as nutritious as fresh because they're packed at the peak of freshness and flash frozen
Wednesday January 12, 2011 12:21 Guest
12:21
Guest: 
if you go canned, choose low-sodium options or rinse and drain the veggies or beans
Wednesday January 12, 2011 12:21 Guest
12:22
Guest: 
the frozen veggies and canned beans are great for soups in this chilly winter we've had
Wednesday January 12, 2011 12:22 Guest
12:22
Guest: 
make a batch and have for a few days. serve with crusty whole grain bread and a side salad
Wednesday January 12, 2011 12:22 Guest
12:22
[Comment From teresateresa: ] 
I've always heard that "white" such as breads, rice, potatoes are not good in a healthy diet. Is that true?
Wednesday January 12, 2011 12:22 teresa
12:22
Bonnie Tazewell: 
Hi Veronica,

Finally here. BT
Wednesday January 12, 2011 12:22 Bonnie Tazewell
12:23
Guest: 
Teresa- great question. You are absolutely correct, steer away from white breads, pastas, rices
Wednesday January 12, 2011 12:23 Guest
12:23
Veronica Chufo, Daily Press: 
Bonnie, thank you for joining us. Could you please introduce yourself for our readers?
Wednesday January 12, 2011 12:23 Veronica Chufo, Daily Press
12:24
[Comment From JulieJulie: ] 
High fructose corn syrup is almost in everything, should we try to avoid this, is it that bad?
Wednesday January 12, 2011 12:24 Julie
12:24
Guest: 
reason why is that they have been stripped of their fiber so are more processed than whole grain varieties, so your body has to work less to break them down and thus are digested quickly in the body. The fiber in whole wheat and whole grain foods fills you up and satisfies for hours on end. Also helps keep you regular.
Wednesday January 12, 2011 12:24 Guest
12:24
Bonnie Tazewell: 
Bonnie Tazewell
Family & Consumer Science Extension Agent, retired
Program Associate, Newport News Office
Virginia Cooperative Extension
757/591-4838
Wednesday January 12, 2011 12:24 Bonnie Tazewell
12:24
Guest: 
always go whole grain/whole wheat
Wednesday January 12, 2011 12:24 Guest
12:24
Guest: 
and did you know popcorn is a whole grain? good news!
Wednesday January 12, 2011 12:24 Guest
12:24
Guest: 
High fructose corn syrup is another form of sugar used alot in everything
Wednesday January 12, 2011 12:24 Guest
12:25
Veronica Chufo, Daily Press: 
Readers, we're chatting with Jennifer Shea, I am the Registered Dietitian for Farm Fresh supermarkets, and Bonnie Tazewell, a family and consumer science extension agent. They’re available to answer your questions about eating healthy on a budget.
Wednesday January 12, 2011 12:25 Veronica Chufo, Daily Press
12:25
Guest: 
steer clear of that an foods that have added sugars -
Wednesday January 12, 2011 12:25 Guest
12:25
Guest: 
always read your ingredient statements for words like: high fructose corn syrup, molasses, sugar, agave nectars, corn syrup, brown sugar
Wednesday January 12, 2011 12:25 Guest
12:26
Guest: 
natural sugar from fruit, veggies, and dairy doesnt need to be avoided like added sugars
Wednesday January 12, 2011 12:26 Guest
12:26
Guest: 
you'll notice many times plain yogurts have around 8 grams of sugar - this is natural lactose - a form of sugar found in milk
Wednesday January 12, 2011 12:26 Guest
12:26
Guest: 
and this form of sugar is ok and doesn't need to be avoided like the added sugars
Wednesday January 12, 2011 12:26 Guest
12:27
[Comment From JulieJulie: ] 
Speaking of sugars, how many grams of sugar is too much for cereal, granola bars, is there a range to look for?
Wednesday January 12, 2011 12:27 Julie
12:27
Guest: 
many forms of dried fruit have added sugar - like cranberries, mangos, pineapple. so look for those varieties without added sugars
Wednesday January 12, 2011 12:27 Guest
12:27
Guest: 
for cereal, look for less than 10g of sugar - and at least 5 grams of fiber
Wednesday January 12, 2011 12:27 Guest
12:28
Guest: 
but important to note is that if you are choosing a cereal that has fruit -dried or freeze dried - the sugar level on the label won't distinguish between natural and added sugars
Wednesday January 12, 2011 12:28 Guest
12:28
Guest: 
so in this case you can choose one under 15grams or so of sugar
Wednesday January 12, 2011 12:28 Guest
12:28
Guest: 
same for granola bars
Wednesday January 12, 2011 12:28 Guest
12:29
Guest: 
always less sugar for cereals without fruit. and having fiber is always important for a cereal. and find one with protein as well if you can
Wednesday January 12, 2011 12:29 Guest
12:29
Guest: 
the protein rich cereals many times have nuts or soy added and may be a bit higher in calories and fat because of this
Wednesday January 12, 2011 12:29 Guest
12:29
Guest: 
portion size is a big thing to consider with cereals
Wednesday January 12, 2011 12:29 Guest
12:29
[Comment From JulieJulie: ] 
Do you have any suggestions?
Wednesday January 12, 2011 12:29 Julie
12:29
Guest: 
most of us are eating 2-3 servings (at least)
Wednesday January 12, 2011 12:29 Guest
12:30
Guest: 
take a look at the serving size on the box and the calories and measure out 1 serving
Wednesday January 12, 2011 12:30 Guest
12:30
Guest: 
if you are still hungry, you can always have another half serving or so.
Wednesday January 12, 2011 12:30 Guest
12:30
Guest: 
nuts like walnuts are rich in protein and healthy fats and so can add staying power to cereals
Wednesday January 12, 2011 12:30 Guest
12:31
Guest: 
they will help carry you through to lunch
Wednesday January 12, 2011 12:31 Guest
12:31
[Comment From teresateresa: ] 
is there a number as to how much protein should be taken in per day?
Wednesday January 12, 2011 12:31 teresa
12:31
Guest: 
and if there is one thing you're looking for as a must to include in your diet to lower bad levels of cholesterol - it is oatmeal - plain rolled oats - and then add your own toppings - i like bananas and walnuts
Wednesday January 12, 2011 12:31 Guest
12:32
Guest: 
teresa - protein recs vary from one person to another depending on age, sex, activity level
Wednesday January 12, 2011 12:32 Guest
12:32
Guest: 
go to mypyramid.gov for your specific recommendations
Wednesday January 12, 2011 12:32 Guest
12:32
Guest: 
great resource and you can get specific calories, fat, protein recs just for you
Wednesday January 12, 2011 12:32 Guest
12:32
Guest: 
it's a USDA government resource
Wednesday January 12, 2011 12:32 Guest
12:33
Veronica Chufo, Daily Press: 
What should you look for when you read nutrition labels?
Wednesday January 12, 2011 12:33 Veronica Chufo, Daily Press
12:33
Guest: 
It depends on what food you are looking for - but
Wednesday January 12, 2011 12:33 Guest
12:34
Guest: 
you always want to choose foods that have low levels of saturated fat, low levels of added sugars, high amounts of fiber, low amounts of sodium (salt)
Wednesday January 12, 2011 12:34 Guest
12:34
Guest: 
foods without nutrition labels- most times you cannot go wrong! such as fresh veggies, fresh fruit, lean meats, seafood
Wednesday January 12, 2011 12:34 Guest
12:35
Guest: 
foods with ingredient labels that have very few ingredients - like brown rice, whole wheat pasta
Wednesday January 12, 2011 12:35 Guest
12:35
[Comment From teresateresa: ] 
I sit in front of the computer all day and constantly snack. I have started bringing my own snacks such as applesauce, oranges, multigrain crackers, and cheese. Are these good varieties of snacks?
Wednesday January 12, 2011 12:35 teresa
12:35
Guest: 
keep your calories in check by always looking at calories count and serving size - and visit the mypyramid site to see how many calories you need per day.
Wednesday January 12, 2011 12:35 Guest
12:36
Guest: 
Teresa - yes! great choices. You have a variety of food groups there, which I love to see -
Wednesday January 12, 2011 12:36 Guest
12:36
Guest: 
protein and a bit of fat from the cheese, fiber and whole grains from the crackers and a fruit
Wednesday January 12, 2011 12:36 Guest
12:36
Veronica Chufo, Daily Press: 
Jennifer and Bonnie, can each of you name five or so of the most powerful foods nutritionally that we should be eating more of?
Wednesday January 12, 2011 12:36 Veronica Chufo, Daily Press
12:37
Guest: 
that combo provides fullness and balance. also, nuts and fresh fruit are a great choice, carrots/celery and hummus, apples and peanut butter
Wednesday January 12, 2011 12:37 Guest
12:37
Bonnie Tazewell: 
Fruits and vegetables in season, omega three foods (nuts, fish)
Wednesday January 12, 2011 12:37 Bonnie Tazewell
12:37
Guest: 
blueberries, walnuts, salmon, oatmeal, kale
Wednesday January 12, 2011 12:37 Guest
12:38
Guest: 
and the blueberries can be frozen - salmon can be canned - kale can be frozen -
Wednesday January 12, 2011 12:38 Guest
12:38
Guest: 
to make things more cost effective, frozen and canned are ok, as long as you choose those without added sauces and added salt
Wednesday January 12, 2011 12:38 Guest
12:38
Bonnie Tazewell: 
Low fat dairy, iron rich foods and vitamin D if deficient
Wednesday January 12, 2011 12:38 Bonnie Tazewell
12:39
Guest: 
oatmeal is a great breakfast or dessert - but also can be added to meatloaf, muffins, etc
Wednesday January 12, 2011 12:39 Guest
12:39
[Comment From RitaRita: ] 
Hello, is shellfish considered to be healthy if steamed?
Wednesday January 12, 2011 12:39 Rita
12:39
Bonnie Tazewell: 
You can also get lower cost store brand fruits and vegetables
Wednesday January 12, 2011 12:39 Bonnie Tazewell
12:39
Guest: 
yes, shellfish is a great option. it is rich in protein, zinc, b vitamins
Wednesday January 12, 2011 12:39 Guest
12:40
[Comment From MiaMia: ] 
What is a realistic approach to counting calories? It just seems so tedious.
Wednesday January 12, 2011 12:40 Mia
12:40
Guest: 
eat when you're hungry- listen to the cues your body is giving you
Wednesday January 12, 2011 12:40 Guest
12:40
Guest: 
and practice mindful eating. turn off the tv, radio, computer. and enjoy a meal with your family, tasting every bite and being mindful of what you're eating
Wednesday January 12, 2011 12:40 Guest
12:41
[Comment From teresateresa: ] 
is it good to add a sugar substitute to fruits or oatmeal to have a sense of "sweetness"?
Wednesday January 12, 2011 12:41 teresa
12:41
Bonnie Tazewell: 
Make sure you are drinking water instead of high calorie drinks that bulk or make you feel full
Wednesday January 12, 2011 12:41 Bonnie Tazewell
12:41
Guest: 
and if you're choosing the right foods - whole foods like fruits, veg, whole grains, low-fat dairy, healthy fats, lean meats/seafood - you'll find your body will become a fine-tuned machine and will burn calories more efficiently
Wednesday January 12, 2011 12:41 Guest
12:41
What do you think you need to eat more of?
Fruits
 ( 25% )
Veggies
 ( 75% )
Whole grains
 ( 0% )
Lean meats
 ( 0% )
Low-fat dairy
 ( 0% )
All of the above
 ( 0% )

Wednesday January 12, 2011 12:41 
12:42
Guest: 
Teresa - as with everything - everything in moderation, including moderation :)
Wednesday January 12, 2011 12:42 Guest
12:42
Guest: 
so, a bit of artificial sweetner is ok
Wednesday January 12, 2011 12:42 Guest
12:42
Guest: 
but you can also use fresh, frozen or dried fruit to sweeten oatmeal
Wednesday January 12, 2011 12:42 Guest
12:43
Guest: 
artificial sweeteners havent been proven to be harmful to your health, but they do alter our sense and taste for sweetness
Wednesday January 12, 2011 12:43 Guest
12:43
Guest: 
so we start craving sweeter foods - because these sweetners can be thousands of time as sweet as natural sugar
Wednesday January 12, 2011 12:43 Guest
12:44
Veronica Chufo, Daily Press: 
Readers, we're chatting with Jennifer Shea, I am the Registered Dietitian for Farm Fresh supermarkets, and Bonnie Tazewell, a family and consumer science extension agent. They¿¿¿re available to answer your questions about eating healthy on a budget.
Wednesday January 12, 2011 12:44 Veronica Chufo, Daily Press
12:45
Veronica Chufo, Daily Press: 
Do you have any tips on how to incorporate more fruits and veggies into our diets?
Wednesday January 12, 2011 12:45 Veronica Chufo, Daily Press
12:45
Guest: 
another tip: Cut down on waste. Put overripe fruit to good use. Bananas have turned brown? Make banana bread. Leftover grilled veggies from last night? Make veggie burritos. Be creative and save!
Wednesday January 12, 2011 12:45 Guest
12:46
Guest: 
You can sneak veggies and fruit into so many different things - aim to have half of your plate full of these powerful produce items - so
Wednesday January 12, 2011 12:46 Guest
12:46
Guest: 
breakfast add some sliced bananas, have a side salad or veggie based fruit with your sandwich at lunch, add some lettuce and tomato to that sandwich too.
Wednesday January 12, 2011 12:46 Guest
12:47
Guest: 
while youre making dinner, snack on carrots and hummus. always make at least 2 veggies for dinner - try roasting them for ease and convenience
Wednesday January 12, 2011 12:47 Guest
12:47
[Comment From MiaMia: ] 
What are the healthiest nuts to snack on?
Wednesday January 12, 2011 12:47 Mia
12:48
Guest: 
i love roasted onions and brussel sprouts right now - toss with salt, pepper and olive oil and roast at 425 for 20-25 minutes or until golden brown ...yum!
Wednesday January 12, 2011 12:48 Guest
12:48
Bonnie Tazewell: 
Since we are communicating about eating healthy on a budget be mindful that low-cost meals do not have to be dull or lack variety. To get nutritious meals at low cost, you want most of your food money to pay off in nutrients.

Use smaller amounts of meat, poultry and fish. Feature Grain products and alter favorite recipes with low fat ingredients that don't always mean changing the taste of your food.
Wednesday January 12, 2011 12:48 Bonnie Tazewell
12:48
Guest: 
Mia- power nuts: walnuts (fiber, protein, omega 3s), almonds (fiber, protein, vitamin E)
Wednesday January 12, 2011 12:48 Guest
12:48
[Comment From MiaMia: ] 
I don't particularly like whole grain bread. Is honey wheat OK?
Wednesday January 12, 2011 12:48 Mia
12:49
Guest: 
Mia - good question. Honey wheat is ok - but it will have more added sugar. Make sure you are at least getting 3 grams of fiber in that bread
Wednesday January 12, 2011 12:49 Guest
12:49
Veronica Chufo, Daily Press: 
What's best bought organic, and what's not worth the money?
Wednesday January 12, 2011 12:49 Veronica Chufo, Daily Press
12:49
Guest: 
and read the ingredient statement - you don't want sugar, honey or brown sugar to be the 1st or 2nd ingredient
Wednesday January 12, 2011 12:49 Guest
12:50
Bonnie Tazewell: 
Make sure you are purchasing whole grain breads and cereals.
Wednesday January 12, 2011 12:50 Bonnie Tazewell
12:51
Guest: 
best organic choices are those with the celery, peaches, strawberries, blueberries, spinach - things with thinner or no skins
Wednesday January 12, 2011 12:51 Guest
12:51
Guest: 
important to note - since organics can be more expensive, don't let that get in the way of purchasing fresh or frozen fruits and veggies. the levels of pesticides are still below amounts of concern
Wednesday January 12, 2011 12:51 Guest
12:53
Guest: 
onions, avocado, asparagus, corn, pineapple, watermelon, cantaloupe have been found to have lower levels of pesticide residue per the Environmental Working Group
Wednesday January 12, 2011 12:53 Guest
12:53
Guest: 
your best option is to eat a variety of fruits and veggies - fresh, frozen, organic and non-organic
Wednesday January 12, 2011 12:53 Guest
12:53
Guest: 
and do what fits into your budget
Wednesday January 12, 2011 12:53 Guest
12:53
What stands in the way of eating healthier for you?
The cost
 ( 0% )
Takes too long to buy and make healthy food
 ( 100% )
Don't like whole grains
 ( 0% )
Don't like fruits and veggies
 ( 0% )
Other
 ( 0% )

Wednesday January 12, 2011 12:53 
12:54
Guest: 
great questions everyone!
Wednesday January 12, 2011 12:54 Guest
12:54
Guest: 
Another great way to save : Go meatless once a week. Beans (black, kidney, garbanzo), soy products (tofu, soy beans) are great sources of protein. Still enjoy nutritious fish, chicken and lean beef, but add vegetarian protein into your diet to add variety, nutrients and reduce your food costs
Wednesday January 12, 2011 12:54 Guest
12:54
Veronica Chufo, Daily Press: 
Ok, we're about out of time. Any other questions for our panelists?
Wednesday January 12, 2011 12:54 Veronica Chufo, Daily Press
12:55
Guest: 
Thanks so much everyone! If you have additional questions, email me at jennifer.shea@supervalu.com
Wednesday January 12, 2011 12:55 Guest
12:55
Veronica Chufo, Daily Press: 
Panelists, any final thoughts or words of advice?
Wednesday January 12, 2011 12:55 Veronica Chufo, Daily Press
12:55
Guest: 
or if you're looking for great recipes that are simple, cheap, healthy and delicious
Wednesday January 12, 2011 12:55 Guest
12:55
Bonnie Tazewell: 
Plan ahead for meals...make a shopping list and try to stick by it. Eating well on a budget is not as challenging as it appears.
Wednesday January 12, 2011 12:55 Bonnie Tazewell
12:55
Guest: 
Enjoy as many whole foods as you can - esp fruits and veggies and get out there and be active everyday. Here's to a happy and healthy 2011 to you all!
Wednesday January 12, 2011 12:55 Guest
12:56
Bonnie Tazewell: 
Virginia Cooperative Extension resources can be found at
www.ext.vt.edu
Wednesday January 12, 2011 12:56 Bonnie Tazewell
12:57
Veronica Chufo, Daily Press: 
Thanks, panelists! And thanks, readers, for joining us! That concludes today's Web chat. Join us next Wednesday at noon for the next installment of our weekly health chats.

Find more health news and information at dailypress.com/health, facebook.com/dphealth, twitter.com/veronicachufo and dailypress.com/healthnotes.
Wednesday January 12, 2011 12:57 Veronica Chufo, Daily Press
12:57