Is Eating Healthy Really As Expensive As People Might Think?

Meeting Federal dietary recommendations may seem both challenging and expensive. Taking into account the crazy rhythm of our lives, most people can’t always stick to a healthy diet. And the fact that proper nutrition is statistically more expensive also plays a huge role. On average, it costs $12,000 to $14,400 annually against the approximate middle-income family spending on the food of about $6,200. But in fact, everything is not as clear-cut as it might seem. If you know the principles of proper nutrition and know how to apply them when you read the information on product packaging, it becomes possible to create a healthy menu even from the most common products that are available to almost everyone. Thus, here are some tips you can use to start eating healthier without additional spending and major changes in diet.

1. Keep track of the balance of calories and the amount eaten. You will gain weight when the body receives more energy from food than it needs. Therefore, use an online calculator to find out how many calories your body needs on a daily basis. On average, the daily requirement is 1500-2000 kcal. It doesn’t matter what to overeat, hamburgers or apples. Even if you really like the dish, keep the portion size under control.

2. Eat regularly. Eat at least three times a day. The body perceives any lack of nutrition as the onset of hunger and begins to create reserves - fat deposits. Optimal breaks between meals - no more than 5 hours, the last meal - 3 hours before you go to sleep. And no food at night to give your stomach time to rest. With this mode, you will not overeat or feel hungry.

3. Keep a varied diet. The same food every day deprives you of pleasure and doesn’t provide you with all the necessary nutrients: proteins, fats, carbs, vitamins, and microelements. Combine healthy foods in the menu and add some junk food several times a month, just because you love it. Healthy eating is not always about exceptionally vegetables, greens, and dairy products. Add some meat, fish, wholemeal bread, durum wheat pasta, fruits, and low-carb sweets.

4. Read the information on the product packaging. What is listed first is what it contains the most. Eliminate products where sugar is in the first place. Also, be careful with anything that has an inscription like “fitness.” In most cases, you will get a carb-sugar bomb instead of a healthy product.

5. Limit sugar. Sweets cause quick but short-term saturation, so you can not replace them with breakfast, lunch, or dinner. Choose the “right” sweets: natural marmalade, homemade cookies, or dried fruits. And remember – quantity matters!

6. Do not drink calories: juice, soda, tea, and coffee with sugar. One glass of sweet soda contains up to 10 teaspoons of sugar (130 kcal). When you’re thirsty, it is better to drink just water or tea with no added sugar.

7. Say “NO” to semi-finished products and junk food. These products contain more than 30% “hidden” fat. These foods are smoked, artificial colored, and filled with preservatives, flavors, and salt to get a better taste. All this affects your health.

8. Make a menu for the week. Nothing saves your money, time, and nerves more than putting together a weekly menu. Of course, you will have to spend an hour a week creating a meal plan, but then you won’t need to suffer every day to answer the question “What’s for dinner?” The daily problem of “what to buy on the way home to cook something quickly” will disappear as well.

9. Do smart shopping. Every time you go to the store, take a picture of the contents of the fridge and make a list of necessary products. Try not to go grocery shopping when you’re hungry. This will help you avoid unnecessary purchases.

10. Set the table, create a pleasant dining environment with family and friends. If you eat on the run or while watching TV, you will not notice how you overeat.

Thus, healthy eating may be available even without major changes in your diet. All you need to do is stick to these tips and сhoose the products a little more responsibly.