You don't have to spend a fortune to eat healthy. Neither do you need a specific diet in order to lose weight. A few simple changes in the way you shop and eat can result in a reduction of both calories and expenses. Avoid convenience food and trips to fast food restaurants as a first step--instead get used to preparing your own meals.
Step 1
Shop simple. According to nutritionist Amanda Hamilton in an article for Men's Fitness, you can make cheap, low-calorie meals by combining fruits, nuts, tuna and whole grains. Shop for whatever is on sale that week and then combine the items to make a meal. The less ingredients you use the easier it will be to stick to a budget and estimate calories consumed.
Step 2
Eat less. Reduce your portion size by serving yourself a little less than you normally would. According to the National Heart Lung and Blood Institute, Americans are eating larger portions than ever before. A normal serving of grains is half a cup or the size of half a baseball. A serving of cheese is 1-1/2 oz. or the equivalent to four stacked dice. A serving of any meat is 3 oz. or the equivalent of a deck of cards. If your portions are much larger than that, start by reducing their size. It will save you money and calories.
Step 3
Drink only water. Sodas, juices and even homemade smoothies can all pack a large number of calories. They will also eat at your wallet, especially if you drink them on a regular basis, rather than as a treat. Water can be free, has no calories and it's good for you.
Step 4
Shop at your local farmer's market. Foods tend to be cheaper if you arrive when the market is about to close, as sellers would rather sell cheaper than have to cart foods away. Rather than shopping with a list, buy whatever fruits and vegetables are available. Stock up on green veggies because they're lower in calories than other vegetables, according to the Positive Health Steps website.
Step 5
Skip the extras. Sauces, condiments, pre-packaged foods and frozen dinners can all add calories to your diet. They will also increase expenses considerably, especially if you choose them over fresh foods that you make from scratch. For example, you can season salads using vinegar or olive oil instead of expensive, creamy and high-calorie dressings.
