How to Keep Eating Healthy Food While on a Budget

There are many ways to save money on the foods that you eat. The three main steps are planning before you shop, purchasing the items at the best price, and preparing meals that stretch your food dollars.

Plan, plan, plan!

Before you head to the grocery store, plan your meals for the week. Include meals like stews, casseroles, or sitr-fries, which “stretch” expensive items into more portions. Check to see what foods you already have and make a list for what you need to buy.

Get the best price

Check the local newspaper, online, and at the store for sales and coupons. Ask about a loyalty card for extra savings at stores where you shop. Look for specials or sales on meat and seafood—often the most expensive items on your list.

Compare and contrast

Locate the “Unit Price” on the shelf directly below the product. Use it to compare different brands and different sizes of the same brand to determine which is more economical.

Buy in bulk

It is almost always cheaper to buy foods in bulk. Smart choices are family packs of chicken, steak, or fish and larger bags of potatoes and frozen vegetables. Before you shop, remember to check if you have enough freezer space.

Buy in season

Buying fruits and vegetables in season can lower the cost and add to the freshness! If you are not going to use them all right away, buy some that still need time to ripen.

Convenience costs... go back to the basics

Convenience foods like frozen dinners, pre-cut vegetables, and instant rice, oatmeal, or grits will cost you more than if you were to make them from scratch yourself. Take the time to prepare your own—and save!

Easy on your wallet

Certain foods are typically low-cost options all year round. Try beans for a less expensive protein food. For vegetables, buy carrots, greens, or potatoes. As for fruits, apples and bananas are good choices.

Cook once...eat all week!

Prepare a large batch of favorite recipes on your day off (double or triple the recipe). Freeze in individual containers. Use them throughout the week and you won’t have to spend money on take-out meals.

Get your creative juices flowing

Spice up your leftovers—use them in new ways. For example, try leftover chicken in a stir-fry or over a garden salad, or to make chicken chili. Remember,

Eating out

Restaurants can be expensive. Save money by getting the early bird special, going out for lunch instead of dinner, or looking for “2 for 1” deals. Stick to water instead of

How to Build a Healthy Meal

A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Think about how you can adjust the portions on your plate to get more of what you need without too many calories. And don’t forget dairy—make it the beverage with your meal or add fat-free or low-fat dairy products to your plate.

Make half your plate veggies and fruits Vegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli.

Add lean protein

Choose protein foods, such aslean beef and pork, or chicken, turkey, beans, or tofu. Twice a week, make seafood the protein on your plate.

Include whole grains

Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.

Don’t forget the dairy

Pair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Don’t drink milk? Try soymilk (soy beverage) as your beverage or include

Avoid extra fat

Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but avoid topping it with cheese sauce. Try other options, like a sprinkling of low-fat parmesan cheese or a squeeze of lemon.

Take your time

Savor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating very quickly may cause you to eat too much.

Use a smaller plate

Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.

Take control of your food

Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried.

Try new foods

Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, or kale. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.

Satisfy your sweet tooth in a healthy way

Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

Decrease Computer and Television Time

To help manage your body weight, reduce the amount of time you spend being sedentary. This includes time spent in front of a screen - including watching television, playing video games, and using the computer.

People who spend more time being sedentary, particularly watching television, are more likely to be overweight or obese.

Most people can't change how much time they spend on the computer for work or school, but you can decrease your screen time during other times of the day and on the weekend.

Get started decreasing television and computer time:

Track how much time you spend in front of a screen. Log the number of hours you spend in a week (outside of work or school) watching television, playing video games, or using the computer.

Develop a screen time budget. Set a goal to reduce screen time. Plan to watch shows you'd like to see. Write down a few options of things you could do instead of watching television, like taking a walk around the block, gardening, or playing with your dog.

Use the time you watch television to be physically active in front of the television. Walk in place (or on a treadmill) while watching your favorite shows, or do jumping jacks during commercials.

Limit eating while watching television. Many people overeat when watching television because they aren't thinking about what they are eating - they stop eating when the bowl or bag is empty, instead of when they have had enough! If you choose to eat while watching television, portion out a small amount.

Concerned about decreasing Television and Computer time? Here are some common "stumbling blocks" and ideas to help you overcome these barriers:

"I'm exhausted after work and just want to sit on the sofa!": It can be difficult to break your routine. Start by making small changes. For example, do you watch three hours of television most nights? Try cutting out just one program, and use the time to take a walk or play with the kids. Find activities that you enjoy and will look forward to – anything that gets you moving. Being active with family or friends can help you create a healthy new routine.

"I like to play video games that have an active component, like yoga or tennis. Do those count as screen time?": Some active video games count as physical activity. Limit the amount of time you spend inactive in front of the television, including video games. Playing an active video game can be a fun way to get physical activity. The activity should make your heart beat faster and your breathing rate pick up for it to count as physical activity.

"I've logged my screen time, but I can't figure out how much TV time I should set as my goal. Are there recommendations that I can follow?": Try limiting your total screen time to 2 hours a day (outside of work or school). Start by picking your favorite shows that you want to watch. Find other activities, such as walking, or find a new hobby that you enjoy doing in place of watching television

Increase Physical Activity

Physical activity is an important part of managing body weight.

Being physically active can help you achieve a healthy weight and prevent excess weight gain. However, physical activity is also important to all other aspects of your health. Benefits include sleeping better at night, decreasing your chances of becoming depressed, and helping you look good. When you are not physically active, you are more likely to have health problems, including heart disease, type 2 diabetes, and high blood cholesterol.

The amount of physical activity needed to manage body weight depends on calorie intake and varies a lot from person to person. Some adults will need to do more physical activity than others to manage body weight.

How much physical activity do you need to help manage body weight?

To start, adults should do the equivalent of 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week.

If necessary, adults should increase their weekly minutes of aerobic physical activity gradually over time (while eating fewer calories) to meet weight loss goals.

Some adults who need to lose weight may need to do more than the equivalent of 300 minutes (5 hours) per week of moderate-intensity activity to meet weight loss goals.

This may sound like a lot. However, your weight is a balance of the number of calories you eat and drink and the physical activity you do. Weight loss can be achieved by eating and drinking fewer calories OR by burning more calories in physical activity. The people with the greatest long-term success are doing BOTH – eating less and being more active. For example, walking 30 minutes each day and drinking one less soda each day are two small steps you can take that can have a big impact on your weight over time.

Get started increasing physical activity:

Pick activities you like and that fit into your life.

Be active with family and friends. Having a support network can help you stay active.

Keep track of your physical activity and gradually increase how much you do over time.  a journal, a log, or mark your activity on a calendar.

Concerned about increasing physical activity? Here are some common "stumbling blocks" and ideas to help you overcome these barriers:

"I dislike physical activity. Running just isn't my idea of fun": Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up, and the health benefits increase as you spend more time being active. If one activity, like running, doesn't appeal to you, find something that does. There are lots of activities, such as: swimming, biking, walking, playing tennis, basketball, hiking, rollerblading, etc. The point is to get out there and move! Doing something is better than doing nothing.

"I don't have the energy to be active": Daily activities like walking, gardening, and climbing up the stairs all count. Start with what you can do, even if that's just 10 minutes. You may even find yourself more energized after being active!

"I don't know the first thing about being active": Physical activity simply means movement of the body that uses energy. You can choose moderate or vigorous intensity activities, or a mix of both, each week. Moderate physical activities include: walking briskly, bicycling, dancing, and golf. Vigorous physical activities include: running, jogging, swimming, basketball, and aerobics.

"How do I know when I have gotten enough exercise for the day?": For substantial health benefits, the Physical Activity Guidelines recommend that adults get at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity activity or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an

equivalent combination of moderate- and vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week

Cook More Often at Home

Over the last few decades, Americans have been eating out more and cooking at home less often. When you cook at home, you can often make better choices about what and how much you eat and drink than you do when eating out. Cooking can also be a fun activity and a way for you to spend time with family and friends.

When cooking remember to Focus on Foods You Need, Eat Fewer Empty Calories, and Decrease Portion Sizes. Many recipes include calorie content per serving. Compare calorie content and choose meals that fit within your daily calorie needs. If cooking for a family, you may each have different calorie needs. You can still cook the same nutritious foods, but vary the portion sizes. For example, an active adolescent male can still eat the same foods as his five-year-old sister, he will just eat more.

Get started cooking more often at home:

If you don't usually cook, start gradually. Make it a goal to cook once a week and work up to cooking more often.

A healthy meal starts with more vegetables and fruits and smaller portions of protein and grains. Think about how you can adjust the portions on your plate to get more of what you need without too many calories. And don't forget dairy – make it the beverage with your meal or add fat-free or low-fat dairy products to your plate. You don't have to eat from every food group at each meal, but thinking about the food groups can help you build a healthy meal. Planning ahead can help you make better food choices. Keep

healthy staples on hand, such as dried fruit, whole wheat pasta, "no-salt-added" canned vegetables, and frozen seafood.

Look for ways to make your favorite recipes healthier. For example, use the low-fat or reduced-fat version of dairy products like cheese and milk or replace sour-cream with low-fat or fat-free yogurt. Also use spices and herbs to add more flavor instead of adding salt or fat.

To help manage how much you eat, start by putting a small portion of food on your plate, and only eat seconds if still hungry.

Concerned about cooking more often at home? Here are some common "stumbling blocks" and ideas to help you overcome these barriers:

"I'm tired of being the only one that cooks": Make cooking a family event. Get your children involved with the prep work. This will help to teach them about healthy eating, and it also serves as a way for you to spend time with your children. Have an occasional potluck. Invite friends over and have everyone bring their favorite healthy dish.

"I don't have time to cook a big meal every night; it is easier to just order out": Cooking does take time, but there are several things that you can do to make it easier to cook at home. Try prepping dishes the night before, or the morning of; prepping the salad or the side dish can help save time after work. Also try cooking a big meal on Sunday and then eating it as leftovers and freezing extras. Buying frozen or canned fruits and vegetables can also save prep time.

"My family prefers to eat out; when I cook at home, they complain": Changing a family pattern is difficult at first. Start by eating one more meal at home each week than you normally do. You may save calories and money! To mix things up, try a new recipe.