You do not have to spend a lot of time in the kitchen or a lot of money to eat well.
Cook enough to last. Casseroles, meat loaf, and whole cooked chicken may last for several days. (Be sure to freeze or refrigerate leftovers right away to keep them safe to eat).
Buy frozen or canned vegetables (no salt added) and canned fruit packed in juice. They are just as good for you as fresh produce, will not go bad, and make quick and easy additions to your meals.
If your local store does not have the foods you want or their prices are too high, go to another store. Start a weekly shopping carpool, share the cost of a taxi with friends, or ask a relative or neighbor for a ride.
Many people think that bigger is better. We are so used to value-sized portions—especially in restaurants—that it can be easy to eat more than our bodies need. Eating smaller portions will help you cut down on calories and fat (and just might save you some money too). Here is a 1,600-calorie per day sample menu with sensible portion sizes:
Breakfast
1/2 cup oatmeal
1 English muffin with 1 tablespoon low-fat cream cheese
1 cup low-fat milk
3/4 cup orange juice
Lunch
2 ounces baked chicken without skin (a little smaller than a deck of cards)
Lettuce, tomato, and cucumber salad with 2 teaspoons oil and vinegar dressing
1/2 cup rice seasoned with 1/2 teaspoon tub or liquid margarine
1 small whole-wheat roll with 1 teaspoon margarine
Dinner
3 ounces lean roast beef (about the size of a deck of cards) with 1 tablespoon beef gravy
1/2 cup turnip greens seasoned with 1/2 teaspoon margarine
1 small baked sweet potato with 1/2 teaspoon margarine
1 slice cornbread
1/4 honeydew melon
Snack
2 1/2 cups low-fat microwave popcorn
Cutting calories and eating healthy foods can save your waistline and cost less too!
