Healthy Eating on a Budget Takes Planning, But Pays Big Dividends

May 7, 2009

“Long-term management has a dramatic effect on the quality of life of a person with diabetes,” said Beth Ackerman, RD, CDE, at the Joslin Diabetes Center Affiliate. “But sometimes, without realizing it, that control starts to slip. Before you know it, you’re avoiding the scale … and the gym.” As she cautions, “Don’t make excuses about how the last thing you need to do in this economy is try to follow some fancy meal plan. It’s really more about planning than spending.” She offered some simple tips that can help make big changes:

  • Reduce the size of your plate. You can cut down on portions without even noticing.
  • Keep a food journal.
  • Save fat, calories and money. Cut back on meat at least two nights a week. Replace that protein with beans, eggs, lowfat cheese, tofu or grilled fish. Serve grilled chicken or fish on a big salad with lots of fresh vegetables and light dressing with a side of a few whole wheat crackers and a small piece of fruit for dessert. You’ll be surprised at how fast you fill up.
  • Save more easy money. Once you’ve been back on track for a little while, try wearing those clothes you’ve pushed to the back of the closet because they were too tight to get into before. It will be like getting a new wardrobe!