REPLACE MINDLESS, EMPTY

CALORIE SNACKS WITH

REFERENCES
PLANNED, HEALTHY SNACKS 1.     Bauer J. Top 10 Budget-Friendly Foods
(Healthy Ones!). EverydayHealth.com.
http://www.everydayhealth.com/diet-
nutrition/meal-planning/budget-friendly-
foods.aspx.
EXAMPLES OF NUTRIENT-DENSE CHOICES: Published February 27, 2009.
 trail mix 2.     Brown MJ. Fresh vs Frozen Fruit and
Vegetables - Which are Healthier? Authority
popcorn
Nutrition.
yogurt https://authoritynutrition.com/fresh-vs-frozen-
plain, with fruit, used to make popsicles fruit-and-vegetables. Published
August 17, 2016.
3.    S. My go-to Tuna Wrap • The Healthy Foodie.
The Healthy Foodie.
http://thehealthyfoodie.com/tuna-wrap.
Published March 22, 2016.
4.     What's a Whole Grain? A Refined Grain?
What's a Whole Grain? A Refined Grain? | The
Whole Grains Council.
https://wholegrainscouncil.org/whole-grains-
101/whats-whole-grain-refined-grain.

IMAGES
Cover Image:
https://www.bbcgoodfood.com/howto/guide/best
-freezable-family-meals
Recipe Image:
https://thehealthyfoodie.com/tuna-wrap

Trail mix can be turned into a family activity in

Snack Image:
https://www.ourhappymess.com/healthy-trail-
mix/
Grains Image:
BALLIN' ON A
which people contribute different ingredients
they enjoy and can mix up the combinations
each week . Nuts can be bought in bulk, just as
https://www.unitypoint.org/quadcities/article.asp
x?id=efbac510-7009-434d-9131-
163e80349b21&Five+Whole+Grains+You+Can+Mak
BUDGET
e+in+15+Minutes+or+Less
grains, to reduce the cost. PLANNING & PREPARING LOW
Christina Negrete - U of M School of Public Health, Nutritional Sciences
COST, NUTRITIOUS MEALS
 PRODUCE DOESN'T INCORPORATE MORE QUICK AND EASY
ALWAYS HAVE TO BE TUNA WRAP
WHOLE GRAINS
FRESH
Whole grains - consist of all three original parts
(bran, germ, endosperm). The bran contains
antioxidants, protein, fiber, minerals, and ash. The
germ contains protein and healthy fats. The
endosperm contains starchy carbohydrates and
protein.
Refined grains - missing one or more of the three
original parts. They are usually enriched to add
back nutrients that have been lost in the milling
process.

Replace refined grains with whole grain options.

They can be bought in bulk to reduce cost.
Examples:
brown rice vs. white rice
whole wheat bread vs. white bread
INGREDIENTS
1 large (10") whole wheat tortilla
"ENRICHMENT ADDS BACK FEWER THAN A 1 can chunk light tuna fish, in water, drained
"IF YOU ARE SHOPPING AT THE HALF DOZEN OF THE MANY MISSING 1/4 cup plain Greek yogurt
1 teaspoon mustard
SUPERMARKET, FROZEN PRODUCE NUTRIENTS" 2 tablespoons chopped walnuts (or your choice of nut)
- WHOLE GRAIN COUNCIL 1 tablespoon parsley, chopped
MAY BE EQUAL TO, OR IN SOME 2 tablespoons raisins (golden or California)
pinch of black pepper
CASES, EVEN BE MORE NUTRITIOUS handful (~1/2 cup) of baby spinach leaves (or other leafy green
of your choice)
THAN FRESH VARIETIES." 1/4 cup apples, diced

- DR. MARY JANE BROWN, RD

INSTRUCTIONS
1. Chop the parsley and your choice of nut and dice your apples
2. Combine the tuna, yogurt, mustard, nuts, raisins, apples,
parsley, and black pepper in a mixing bowl
3. Place a handful (~1/2 cup) of spinach leaves or your choice of
A great alternative is bagged, frozen fruits and
leafy greens in the center of the whole wheat tortilla and then
vegetables. They are picked at their peak ripeness top with the tuna fish salad
and then flash-frozen, which locks in their 4. Fold the tortilla over the salad and push gently but firmly to
nutrients. Another alternative is canned fruits and form a roll
5. Tuck the ends in and finish rolling the tortilla into a tight wrap
vegetables. 6. Slice the wrap diagonally and serve immediately or wrap it
tightly in plastic film and eat within a day