Eating Healthier Without Drastically Changing Your Diet
By Hillary W. Torres
Let’s face it. We’ve all tried eating healthier, and it’s not as easy as it looks. I’ve been there. Sometimes it’s too expensive, and sometimes we just don’t know where to start.
This was me! I was that girl who had no idea where to start when it came to eating healthy. I literally ate fast food every other day and had no motivation to cook meals for myself. Then, when I did start cooking my own meals, I would usually make high-calorie, high-fat, high-sodium foods with very little nutritional value.
And boy, was it good—but that was about it.
I would then go about my day feeling groggy and tired. This is something most people refer to as the “itis,” and naturally, I always felt as though I never got enough sleep.
When I changed my diet, my energy changed, my skin changed, and I felt great.
So, what changed?
I became curious about making my own meals and trying to eat healthier. One thing I knew for sure was that I was getting older and my body was changing. I could no longer eat however I pleased without allowing my body to suffer the consequences. I had to make sure I was eating clean, especially since I wasn’t as active as I once was.
When I started researching healthier eating, all the articles and blogs I read informed me that it wouldn’t be expensive as long as I planned ahead and stuck to a grocery list. This was true, but what was really hard was getting into the routine of cooking and breaking the habit of going to Wendy’s.
So, to share a little extra knowledge, I created a few tips that can help you start eating healthier on a budget.
1. Start by Looking at the Foods You Already Eat
I assume you’ve read many articles pointing out the fact that you should plan ahead, stick to a grocery list, and cook at home. All of these things are very true. However, making a grocery list without knowing where to start can be tedious.
You begin jotting things down, and before you know it, you’re back home from the grocery store with a bunch of healthy items that you have to find recipes for—and you might not even like them.
By looking at the foods you enjoy first, you get a sense of the type of eater you are. Do you like big portions of meat with a salad? Or do you love a burger with something sweet for dessert afterward?
This is important because it will help you figure out how to shop healthier for yourself. You may buy yourself fish or chicken, which can be a leaner choice than some cuts of red meat, and replace white rice with brown rice.
You may also try making a portobello burger with lightly battered zucchini fries on the side, followed by strawberries for dessert. It helps to be able to transform the meals you already like into healthier meals that you might enjoy just as much.
Although they may taste different, you can season them with many of the same herbs and spices you already enjoy.
2. Stop Using So Much Salt, Start Using Herbs
You should really lay off the salt.
Excessive sodium intake can contribute to high blood pressure by causing the body to retain more fluid, which can increase the amount of blood the heart needs to pump. Over time, consistently high sodium intake can contribute to an increased risk of cardiovascular problems.
Many people like to use salt to flavor their food, but spices and herbs can work just as well. It may take some time to figure out which spices work best together, but practice makes perfect.
Growing your own herbs is easier than ever, too, with all the helpful tutorials available online. They show you how you can use leftover herbs to grow new ones and give you great insight into how to start an herb garden from scratch.
Having an herb garden can be beneficial not only to your nutrition but also to your overall well-being. It’s quite easy and inexpensive to start one. It will take some time, patience, and care, but I must say, it’s a great hobby to get into.
3. Frozen Foods Are Lifesavers
Buying fruits and vegetables while they’re in season and on sale is a great option because you’re able to store them in the freezer, where they can last longer. You can also buy frozen vegetables and fruit from the frozen aisle at the grocery store.
Many people fear that frozen produce is bad for you, but frozen fruits and vegetables are often frozen soon after being harvested, which helps preserve their nutrients and freshness.
Frozen fruits are amazing for smoothies or acai bowls topped with some granola. Plus, they’re quick to prepare.
Frozen vegetables are easy to steam and make great side dishes. Buying frozen foods in bulk when they’re on sale could save you a pretty penny.
4. Look Into Shopping Local
Many people don’t take the time to shop at farmers’ markets because they think it will be too expensive or they won’t have time to go because the markets are too early in the day.
But that’s not always true.
Farmers’ markets can actually be more affordable than grocery stores, and they often offer fresher fruits and vegetables. The great thing about farmers’ markets is that you can sometimes find out what the farmer uses to grow their crops. More often than not, they’re honest and open about their gardening methods.
For those who don’t have time to go to a farmers’ market during the day, there are some that open around noon for a few hours, and there are even some that operate in the evening.
Try looking up local farmers’ markets in your town or city online. You can also ask around. I believe asking around is one of the best ways to really get to know your local farmers.
Smaller communities may offer more information on the dates and times of farmers’ markets. You can even ask the local supermarket cashier if they know of any nearby.
5. Eat ALL of Your Food
I know this sounds crazy, but many Americans today have a habit of buying excessive amounts of food that they sometimes don’t eat and eventually throw in the trash.
This is a waste, and as I’m sure you know, there are many people in the world who struggle with food insecurity.
Buy what you’re actually going to make and eat it. Don’t overstock your cabinets and let food sit until it passes its expiration date.
If you have a can of beans in your pantry, get creative. Google different recipes that can give you an idea of what you can make with what you already have. Or simply go to the store and get one more thing to eat alongside your beans.
Just eat it all!
6. Leftovers!
I’ve read a lot about freezing leftovers for the week, but I also wanted to throw out the idea of revamping leftovers!
I never really liked leftovers, I admit, until I started using them to make completely different meals. I would turn spaghetti into a frittata or use leftover chicken to make a stew.
It all depends on what you like and how you like to eat.
Many people take their leftovers to work for lunch the next day. This is another area where you should get creative. The more creative you become, the more natural these eating habits will feel.
7. Other Than Leftovers, RECIPES!
Look up different recipes.
Man, if I hadn’t started using recipes from different cultures, I don’t think I would have been able to incorporate so many vegetables into my meals.
Looking up recipes also gives you more information on how to use spices, which ones work best together, and even which vegetables and fruits can be incorporated into your meals.
There are so many different markets out there that offer unique and healthy foods. All you have to do is go check them out.
Keep in mind that it may be scary to try different foods. I did mention that you should start by eating meals similar to the ones you already eat. However, once you feel confident enough, you can start incorporating different meals into your day that are beyond yummy.
There are thousands of different edible fruits and vegetables around the world. Aren’t you a little curious about what the others taste like?
We could be missing out on something mind-blowing.
