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Eat Healthy Your Way

By: Karen Hawkins, MA, RD, LD
October 5, 2009

You might promise yourself to get healthier: to exercise more, cook more, eat better. The commissary is here to help you take care of yourself and your family. When it comes to feeding a family on a budget we all want to make good choices. As a registered dietitian and mother of two teenagers I know and understand what it takes to make healthy choices for a family. Let us help you when you have questions about making healthy choices at the commissary. Share your questions with the DeCA_Dietitian on Twitter or at the DeCA Dietitian forum.

Adam Drewnowski, Ph.D., director of the nutritional sciences program at the University of Washington School of Public Health and Community Medicine, recommends going back to the basics when choosing foods. So if you are looking for ways to lower your grocery bill, and who isn’t these days, here are six nutritious foods you can buy at the commissary.


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One serving of beans has 7 grams of fiber – good for your heart and your digestive system – and 7 grams of protein.


Eggs are a good source of protein and also contain antioxidants lutein and zeaxanthin, important for healthy eyes.


Bananas are a good source of potassium, which helps keep blood pressure within a healthy range. They also provide fiber and vitamins C and B6.


Get your fiber, potassium, and vitamin C that helps your immune system.


Yogurt is a great source of calcium, which helps keep your bones strong. It also has protein and can make a good meat substitute. To save even more money, buy it in the large containers and portion it out for meals and snacks.

Ground beef

Lean beef, around 93 percent lean, is a great source of protein and iron, a mineral that carries oxygen to cells throughout your body. Ground beef cooks quickly and can be mixed with pasta, vegetables and other foods.

Sign up with the DeCA Dietitian on and get messages sent to your cell phone today. For delicious recipes, check out Kay's Kitchen. And to enjoy all your commissary has to offer, sign up for the Commissary Connection.

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