In these tough economic times, some may find it tempting to shortchange their health with the excuse that it costs too much to eat healthfully. There’s a common misconception that to eat well you need to spend more, when in fact there are many ways to shrink your belly as well as your wallet. Yes, there are savvy companies that use clever marketing strategies to sell diet foods and products to consumers and in turn, people pay a premium for the “low-fat” version of a box of cookies or a frozen entrée. However, you can lose weight and control spending with some simple, money-saving tactics.
1. Try frozen - Adding more fruits and vegetables to your diet is key to reaching a healthy weight. Substituting frozen fruits and vegetables for fresh is a good way to pinch pennies without losing nutrients. Often frozen produce is cheaper than its fresh alternative, yet equivalent in taste and quality. Search your local grocer for sales and stock up, the added bonus is that they won’t go bad like the fresh variety. Just be sure to read the ingredients for sneaky additives like salt, butter or cheese sauce.
2. Make your own 100-calorie packs – These popular snack items are priced higher than their all-in-one counterpart, however, you can steal this idea and make your own 100-calorie packs at home. This takes a bit of discipline (but so does divvying out one 100-calorie pack of cookies when you’re craving the whole box!). When you get home from the grocery store, separate crackers, pretzels, or other healthy munchies into small “snack-size” zip-lock bags. By referencing the serving size on the box, you can estimate as close to 100 calories and voila! – you have your very own mini snack-on-the-go!
3. Eat more whole foods – We all know the old adage, “an apple a day keeps the doctor away,” and this is especially true when weight-loss is your goal. Adding more whole foods in place of packaged goods is a surefire way to cut calories, preservatives, sodium and other sneaky additives found in packaged foods… not to mention cutting cost!
4. Get more fiber - Many studies have shown the benefits of eating fiber, from helping your body burn more fat to keeping you full longer and keeping your digestive system in functioning at its best. Being full longer means eating less overall, which will please your pockets as well as your waistline! Women need approximately 25 grams a day (this is equivalent to about 3 apples) Men need approx 38 grams a day. Go for whole grains, fruit and vegetables, nuts and dried fruits to get the best bang for your buck.
5. Brown bag it - Bringing your lunch to work is a great way to stay on track with a healthy diet. You save calories, money and time…if you just plan ahead a little. By preparing your lunch in advance, you’ll make better choices. (We all know what happens when we let ourselves get too hungry and are faced with a menu full of fast food choices!) And many studies show that when people eat meals out, they eat more food, more calories, and more fat. Steal ideas from your favorite sandwich shop to see what they do…and then make your own “healthy” version at home. Prepare grilled chicken ahead of time to add to sandwiches and salads throughout the week. Prep and pre-cut carrots, celery, cucumber, etc…for healthy sides to add to your brown bags.
6. Eat Breakfast – We’ve all heard it numerous times, “breakfast is the most important meal of the day…” and it’s true! Eating breakfast jump-starts your metabolism and helps you to not overeat later in the day. It may seem like a good diet trick to skip breakfast, but in the long-term it has been shown in numerous studies to contribute to obesity. Did you also know that breakfast foods happen to be some of the cheapest? Stock your fridge with eggs, yogurt, fruit, nuts, oatmeal, etc…a surefire way to get your motor running and keep hunger at bay!
7. Drink more H20 – This is one of the easiest changes to make…because it’s free! Water is the cheapest diet aide available and it’s everywhere! There’s no excuse not to add more water to your diet, so do away with soda – which is the worst thing you can put into your body anyway – and start saving!
8. Start Moving – In addition to your regular exercise routine, there are thousands of ways to burn extra calories throughout the day, so get moving! Walking, running, and playing sports are all good ways to become more physically fit. Taking the stairs instead of the elevator or biking to work instead of driving are just a sample of cost-free ways to add movement into your daily life.
The most important tip to achieve your optimal health however is a simple one: make your health a top-priority today. Exercising regularly, eating healthfully, and losing weight will save you the most money in the long run by eliminating the need for costly healthcare in the future. Being overweight can lead to a number of health problems like heart disease or diabetes, which would cost a lot more (in suffering and money) than making some simple lifestyle changes. Prevention is the best medicine and could save you hundreds of thousands of dollars in the years ahead…and you’ll feel better and look better in the meantime!