With so many complicated and expensive diet plans on the market, it can be tough to know what to do when you are on a budget. Unless you have a diagnosed medical condition, however, you do not need to follow any special diet at all. The key to weight control is simply consuming fewer calories than you expend. Good health is best achieved by eating a varied diet of nutritious foods. Choose inexpensive, nutrient-rich items with minimal added sugar or fat.
Portion Control
The United States Department of Agriculture, or USDA, uses a plate to visually represent the quantities an average person should consume at each meal. Divide the plate roughly in quarters, with two sections slightly larger than the others. Grains such as cereal, pasta and bread fill one of the larger quarters. Choose whole grains for at least half of your total grain intake. Vegetables fill the other larger section. Choose a variety of colors and types throughout the day. Fruit, also in varied colors and types, and lean meat fill the smaller sections. Dairy fills a separate small plate or glass, representing an 8 ounce glass of milk or 2 ounces of processed cheese.
Rather than following strict portion-control methods, you can use the USDA's plate system to roughly estimate the portions that you need. This method works when cooking at home, deciding how much of a restaurant portion to eat in a single sitting or filling a buffet plate. Controlling your portions can help save money by stretching a single meal for two or more days.
Energy Density
According to the MayoClinic.com website, understanding energy density can help you feel full while consuming fewer calories. Energy density refers to the ratio of water, fiber and fat in each food. Low-energy-dense foods are full of water and fiber rather than fat and sugar. Snacking on low-energy-dense foods such as vegetables and whole grain crackers can stave off hunger pains without significantly adding calories. These items are usually less expensive than packaged cookies, candy and other high-fat, high-sugar treats.
Varying Foods
The USDA recommends that you eat a varied diet, rather than depending on a few staple items. Each food contains a slightly different blend of vitamins and minerals. Minimize costs by purchasing fruits and vegetables in season. If you live near a farmer's market or produce stand, you may be able to save significant amounts of money by purchasing produce directly from a local farmer.
Physical Activity
Even the best diet cannot guarantee good health unless you combine it with physical activity. The USDA recommends that you incorporate exercise into your daily life. Ten-minute bursts of brisk walking have a measurable impact on health and fitness, as well as weight loss. Park a little further from the store, get off the bus one stop early, or take the dog for a vigorous walk. If you are trying to lose weight, you must burn more calories than you consume. Physical activity is a no-cost way to assist your diet. Check with your doctor before starting a new exercise program, especially if you have any medical conditions.
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