Welcome toThrifty. A weekly column where assistant nutrition editor and registered dietitian, Jessica Ball, keeps it real on how to grocery shop on a budget, make healthy meals for one or two, and make earth-friendly choices without overhauling your entire life.
6 Simple, Budget-Friendly Ways to Clean Up Your Diet
Try some of these tips that fit your lifestyle and seem realistic to stick with and you’ll be on track with healthy habits that last beyond January.
1. Make a Plan
2. Carry a Water Bottle
Dehydrationcan have a slew of nasty symptoms, from fatigue to dizziness and confusion. Not to mention, not drinking enough water can be a sneaky reason you are not losing weight, if that is your goal. Whether you are staying at home or are out and about, keep a water bottle at your side as often as you can (bonus points if it’sreusable). There are tons ofhealth benefitsassociated with staying hydrated, from clearer skin to a better mood. If you need something to make it more interesting, try adding frozen fruit, lemon or fresh herbs for a flavor boost. Also, having a glass of water before meals or snacks can help you distinguish hunger from what is actually thirst, and also helps meals digest more easily.
3. Get Plenty of Fruits & Veggies
4. Load Up in the Morning
You often hear that “breakfast is the most important meal of the day” and the science is there to back it up. Studies in theAmerican Journal of Clinical NutritionandPhysiological Behaviorhave found that eating earlier in the day and eating more of your calories earlier in the day (instead of at dinner) is associated with a decreased risk for obesity and other metabolic conditions. Work fruits and vegetables into your morning meal to give you a nutritional boost to start your day. Mix in vegetables and greens to smoothies, like this deliciousPineapple Green Smoothie. You (or your kids) won’t even taste that they’re there. A vegetable and egg scramble with whole wheat toast is another one of my favorite go-to budget breakfasts. Whole grains like oatmeal are also super nutritious options that are cheap and will keep you full all morning, and can be made to besavoryorsweet.
5. Meatless “Mondays”
To be clear, this doesn’t have to be on Monday and it doesn’t have to be only one day a week. Eating less meat has a number of health benefits, saves money and is even better for the environment. Try eating plant-based one day a week with a few easy swaps. Use beans in chilis, stews and tacos in place of meat. Try tofu or seitan in a stir-fry where you would typically use chicken. Eggs are another great high-protein food that is packed with nutrients, and it is one of the most affordable foods at the grocery store. When I’m strapped for time and need something quick, I make a vegetable omelet or veggie and egg scramble.
6. Make it From Scratch
Contrary to what you may think,making foods from scratchdoesn’t have to be complicated or time-consuming or expensive. Especially if you are spending more time at home, cooking can help you save money while controlling the ingredients and flavors in your foods. Make your own homemadevegetable stock with leftover kitchen scrapsto give a free flavor-boost to soups. Or follow suit withIna Gartenand make your ownsalad dressing. For everything frombreakfasttodinnerand everything in between, planning ahead and making foods from scratch will be well worth the time spent.
Bottom Line
This new year, scrap the diet mentality and focus on small, concrete changes. Breaking your goals down into bite-sized pieces makes them easier to achieve and more realistic to pursue beyond January. Plus, these affordable suggestions allow being healthy to fit in your budget. Whether it is drinking more water or making something from scratch, these easy tips will allow you to develop healthy eating habits for the upcoming year.
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