Here are some links to useful electronic books that you can get for free over the Internet to help you learn to eat great for less money.
Includes Complete Meal Plan for 2 Weeks
USDA Recipes and tips for healthy, thrifty meals
http://www.cnpp.usda.gov/Publications/FoodPlans/Miscpubs/FoodPlansRecipeBook.pdf
Food purchasing information, menus, recipes, food lists and menus for two weeks.
“The Thrifty Food Plan serves as a national standard for a nutritious
diet at a minimal cost and is used as the basis for supplemental nutrition assistance (food stamp) allotments.”
The U.S. Department of Agriculture has gone to the trouble of writing up four complete food plans for four levels of food budget. They have the Liberal Plan, the Moderate-Cost Plan, the Low-Cost Plan, and the Thrifty Food Plan. My way of eating is cheaper than the Thrifty Food Plan, the cheapest of all the USDA meal plans. I think my way is easier and I like my food better, but still, this is VERY GOOD INFORMATION. I strongly recommend learning what this free book has to teach.
Department of Health and Human Services, Dietary Guidelines
http://www.health.gov/dietaryguidelines/
Dietary Guidelines for Americans
FREE E-BOOK Contains recommendations for amounts of various kinds of food, food sources of nutrients.
PDF Files of book:
Read section by section http://www.health.gov/dietaryguidelines/dga2005/document/default.htm
Or get full free ebook at http://www.health.gov/dietaryguidelines/dga2005/document/pdf/DGA2005.pdf
“The Dietary Guidelines for Americans has been published jointly every 5 years since 1980 by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA). The Guidelines provide authoritative advice for people two years and older about how good dietary habits can promote health and reduce risk for major chronic diseases.”
This brochure shows you how to use serving sizes to help you eat just enough for you.
A website, also available as a PDF E-book, that shows you exactly what a proper portion of food is – how big it should be.
“Just Enough for You: About Food Portions”
http://win.niddk.nih.gov/publications/just_enough.htm
Portions vs. serving size, controlling portions, tips to help not overeat.
FREE E-BOOK
http://win.niddk.nih.gov/publications/PDFs/justenough.pdf
Things like…
| 1 1/2 ounces of low-fat or fat-free cheese = 4 stacked dice |  |
| 1/2 cup of ice cream = 1/2 baseball |  |
| 2 tablespoons of peanut butter = a ping-pong ball |  |
Berkeley Farmers’ Markets: Tips on How to Store Fruits and Vegetables
USDA Complete Guide to Home Canning, 2009
FREE E-BOOK
FREE ONLINE USDA COMPLETE GUIDE TO HOME CANNING
http://www.uga.edu/nchfp/publications/publications_usda.html
At this web page you will find files in PDF format for download
Also free online information about how to Can, Freeze, Dry, Cure and smoke, ferment, pickle, make jelly and jam, store
Singing the Praises of Beans
http://lancaster.unl.edu/FOOD/Singing_Praises_of_Beans2.pdf
What’s so great about beans? How about : Taste – Convenience – Cost – Weight Management – Heart Health - Folate, Fiber, and Low Glycemic Index
This free e-book has nutritional profiles, pictures, recipes and more about at least a dozen kinds of beans.
More Month Than Money
Tightening Your Grocery Budget While Feeding Your Family Well
Free E-book from NewCenturyHomestead.com
Tracy, Bill, Joseph & Michael, over at NewCenturyHomestead.com, offer this free e-book. They write: “We are a family of four who tries to be independent and self-reliant in much of what we do. We are in our ninth year of homeschooling our two teenage boys, and in our third year of living on this wonderful piece of land in beautiful, bountiful south western Manitoba.”
Check out their site, and pick up this free book to help you save money and eat well.
Money Management International Releases Frugal Foodie Guide
Saving money on food doesn’t have to be hard work. Simple changes in the way consumers plan, shop, and eat can help reduce the amount they’re spending without cutting back on the quantity or quality of the food they love. Cheap Eats, a free eBook created by the educators at Money Management International (MMI), aims to help consumers make the most of their money when dining out, grocery shopping, and entertaining.
Along with money-saving strategies for grocery shopping, eating at home, and dining out, Cheap Eats also contains six complete menus to inspire you to make meals that are inexpensive and delicious. For more ways to satisfy your inner frugal foodie, download MMI’s Cheap Eats eBook.
http://www.moneymanagement.org/Budgeting-Tools/Financial-eBooks/Cheap-Eats.aspx
The New Rules of Food Safety
5 page PDF, colorful, thorough
information on how to handle
food safely so you don’t get sick.
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The Insider’s Guide To Frugal Food & Fitness
Free 92-page visual recipe and fitness guide from Squawkfox.com, “Where frugal living is sexy, delicious, and fun.”
