So you’ve decided to eat more healthfully – even on a budget.
Remember to make changes gradually. Find things you’re willing to
change or compromise on. Some things you can start with:
Make changes in WHAT you eat:
o
Drink seltzer or water Instead of soda. Try adding natural flavor
such as some sea salt or lemon juice. Why not just drink diet
soda? While sugary is bad, new research suggests that
artificial sweeteners (such as aspartame) are also bad,
especially for people with psychiatric illness or diabetes.
o
Change from white/refined grains to whole grain (in bread and
pasta). Change gradually, with half whole grain and half white
at first.
o
Eat plenty of fiber (whole grains, fruits, vegetables).
o
Switch to the healthier version whenever you can: low-calorie for
high calorie items, regular yogurt instead of ice cream, low
sodium versions of regular items. Instead of chips try fruit,
carrot sticks and celery sticks for munching. Look for the low
sugar, lower sodium (salt) and low fat cereal and crackers.
Keep these in the pantry for when you get a “snack attack.”
o
Damage control: Sometimes you really want something unhealthy.
Think portion control: even “bad” foods may be OK in small
amounts. For example - pie: skip the crust.
o
Learn what a real serving size is. Actual serving sizes are probably
much smaller than you think/ are used to. Portion control is
critical. For example, one serving of meat = 3 ounces – about
the size of a deck or cards or one’s palm. Most American
“servings” are too big, as much as three servings/ portions.
Read the serving size on the package when you consider the
calorie/sugar/fat amounts. Save money by eating less!
Know what you are eating:
o
Learn how to read labels, then read them!
o
Cut down and then eliminate “empty calories” – things like chips
and sugary snacks. Be careful of foods that are marketed as
healthy but are very high calorie and fat such as granola bars.
Always read the labels!
Make changes in HOW and WHEN you eat:
o
Eat dessert only on weekends.
o
Drink water first.
o
Put your fork down after each bite. Eat slowly.
o
If you eat a full meal at a clubhouse for lunch, think of that as your
big meal of the day. Then have what you would consider
breakfast or lunch foods at dinnertime. This might be a bowl
of cereal or oatmeal, or a sandwich.
o
Don’t eat while watching TV. Eat with others when you can.
o
Keep a food diary or journal. That can help with all kinds of eating
issues, from losing weight to managing an eating disorder.
Write down everything you eat and drink for four days. That
way you can see your habits and trends, and identify what
you can/should change.
o
One plate, no seconds.
o
Use a small plate. Eat the veggies first. Eat a small portion.
Get help if you need it:
If none of your service providers offer these, ASK.
o
1:1 coaching to get started.
o
Help with shopping.
o
Cooking classes.
Other ways to save money while still eating in a healthy way:
It is a myth that if a person is low income/food stamps that means they
have to be overweight with bad health. What is true: It’s about budgeting
and choices.
o
Use food banks and food pantries. First “shop” at the food
pantries/banks, then purchase what you still need.
o
Use coupons.
o
Make a budget, and stick to it. Fast food and chips are budgetbusters.
o
Pack a lunch. It is probably healthier and definitely cheaper!
o
Buy frozen food in bulk
o
Use fruit/vegetable stores (i.e. Jarjura’s in Waterbury)
o
Shop according to the sales in stores
o
Use farmer’s markets /community sharing/local farms (CSAs)
o
Buy large amounts and split with friends
As you work on eating healthy on a budget, you might want to add
exercise – of course, on a budget. Exercise will help with weight loss
and weight control.
Remember to check with your doctor before starting any exercise
program. Here are some ways to get started:
 Find an exercise you enjoy!
 Use the stairs.
 If it’s too cold to walk outside, walk around inside a
building.
 Use cans or a water bottle filled with rocks as weights at
home.
 Dance.
 There are good DVDs: “Walking away the pounds” is good
for indoors.
 Do house chores to music.
 You can do exercises seated in a chair (including chair
yoga).
 Try yoga.
 Try Zumba.
 Get an exercise buddy.
Eating for good health – on a budget
Developed by the
Consumer Action Group
My own tips:
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The Consumer Action Group meets on the fourth Friday of most
months. Guests are always welcome! Info at www.nwrmhb.org
Revised 8/22/14
This flyer has some of the “how” – you have to supply the “why.”
You have to want to change, and change is hard. One reason to try:
“If I’m not healthy, what good is anything else?”
We hope you find helpful tips
so you can eat healthy on a budget!