NDSU Extension - Ramsey County


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Stay Health and Save Money in 2021

"Stay Healthy and Save Money in 2021”

By, Sara Laite, MPH, RD, LRD
Extension Agent

Let’s face it, 2020 was a hard year! Who’s ready to start fresh? It’s been so nice and refreshing to see the variety of affordable produce at the local stores. Just yesterday, I stocked up on fresh berries, bananas, grapes, mixed greens and cucumbers. We made the best yogurt and berry smoothie last night to help us forget we were in the middle of winter. My daughter likes to pour the leftover smoothies in Popsicle molds and stores in the freezer to enjoy later. Unfortunately, the blender was completely empty when she looked for leftovers!

If you’re looking to get motivated to stay healthy and save money in 2021, here are some ideas to consider.

Eating at home definitely has its perks. It can save you money and offer healthier options. Try planning your menus a week in advance so you’re ready to go.

  • Write your weekly menus on a calendar, notepad, or whatever works for your family.
  • Use the sales flyers to help you plan your meals based on seasonal produce and sales on protein foods.
  • Balance your plate with a variety of healthful foods. Visit www.ag.ndsu.edu/food and click on “meal preparation” for more meal-planning tips and hundreds of recipes!


Try these money-saving strategies at the grocery store:

  • Shop with a grocery list and only buy those items on the list.
  • Look for coupons in sales ads, newspaper inserts or online.
  • Watch your mailbox for coupon packets.
  • Combine coupons with sales items to increase your savings.
  • Keep your coupons organized so you can find them when you need them!
  • Don’t forget to bring your grocery list and coupons with you to the store!


Aim for at least 30 minutes of physical activity most days.

  • Make appointments on your calendar to exercise.
  • Do at least 10 minutes of activity at a time, such as walking during a break at work.
  • Make TV time active time. Walk in place, get an exercise DVD, or find a YouTube video to follow.
  • Visit www.cdc.gov/physicalactivity to learn more.


Looking for healthy recipes to add to your repertoire? Check out our website, https://www.ag.ndsu.edu/food/recipes, for hundreds of recipes! Here is a very tasty homemade dip recipe to go with veggies, whole wheat crackers or pita chips.

Spinach and Kale Greek Yogurt Dip

16 oz. fat-free plain Greek yogurt

3 Tbsp. light mayonnaise

3 cloves garlic, minced

½ tsp. garlic powder

½ tsp. dill

1 c. kale, finely chopped

1 c. spinach, finely chopped

1/3 c. bell pepper, minced

1/3 c. carrot, minced

Salt and pepper to taste

Add yogurt, mayonnaise and seasonings to a bowl and mix. Add chopped vegetables and stir to combine. Chill for 2 hours to let flavors meld. Makes 14 (1/4 c.) servings. Each serving has 35 calories, 1g fat, 4g protein, 3g carbohydrates, 0g fiber and 40mg sodium.


For more information, contact the Ramsey County Extension Office at 701-662-7027. Website: https://www.ag.ndsu.edu/ramseycountyextension. Facebook: https://www.facebook.com/NDSUExtRamsey/.


Source: Julie Garden-Robinson, Food and Nutrition Specialist. Nourish and Exercise Your Body, Nourish Newsletter Issue 36, NDSU Extension. 2021.

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