Robyn Stewart
After the fanfare of the holidays and the start of a new decade, many people are setting goals related to their physical fitness and health. The CDC found that in 2018, approximately 32.5% of GA residents over the age of 18 were obese and another 34.8% were overweight. Reports also mention that 18% of adults in GA consume fruits and vegetables less than once per day and that 26.2% of adult GA residents partake in no physical activity during their leisure time. Maintaining a healthy lifestyle reduces risk for heart disease, stroke, and type 2 diabetes as well as other conditions, and reduces or eliminates costs associated with these conditions. It is estimated that obese individuals spend 42% more on healthcare than non-overweight counterparts. With schedules busier than ever, it can be hard to grocery shop strategically and stay within your budget. Here are several thoughts to help you be successful in achieving your nutrition and healthy lifestyle goals.
Before you go grocery shopping, have a game plan! Get organized and decide what meals you intend to make. Ensure that meals are balanced and appropriately portioned. The USDA states that ½ of one’s plate should be fruits and vegetables, ¼ should be grains, and ¼ should be protein, with a serving of dairy on the side. Before you shop, look in your freezer, cabinets, and fridge to see what products you have on hand. Make a grocery list after comparing what you have with what you will need for the meals you have identified for the week. Furthermore, plan easy meals for days you’ll be busiest and more complicated meals for your days off to reduce risk of grabbing an easier, unhealthy option. Remember that you do not have to clean your plate at every meal. Eat when you’re hungry and eat enough to feel full, without overdoing it.
With your plan and grocery list in hand, head to the store. Dry items (cereal, oatmeal, rice, pasta, beans) can usually be purchased in bulk to lower costs and often have a long shelf life. If you have freezer space, frozen vegetables and meats can be just as healthy for you, last longer, and cost less than their fresh counterparts. Buy only enough fresh food that you can reasonably eat or freeze before it expires. To lower cost of protein, buy the family-sized or value pack, then freeze what you won’t use right away. When you get home, organize your kitchen so your most used items are close at hand. Once you make your meals, I find it useful to immediately portion my meals out into freezer containers as I am more likely to consume the correct portion if I do so.
It is unrealistic to think that everyone has the time or ability to cook every meal, so here are some ways to choose healthy options when you are busy or away from home. Packing a healthy snack on busy days that include things like fruits, vegetables, popcorn, cheese, and nuts can help reduce temptation to munch on unhealthy snacks or fast food. Be mindful of the portion size at restaurants and consider taking part of the meal home or sharing it with a friend. Also try to limit the amount of sauce and dressings in your meal or ask for them on the side, and choose grilled or steamed foods instead of fried. Adding a healthy side such as fruits or vegetables, drinking water, and sharing a dessert can also help you enjoy a meal out while working towards your nutrition goals.
Transitioning to a healthier diet does not mean that you can’t enjoy your favorite foods, instead it focuses on eating well the majority of the time and “splurging” occasionally. Instead of worrying about crash/fad diets or other unsustainable methods of changing your habits, focus on making a few small changes over time to be successful in the long run. Happy New Year to you and yours and best of luck!Supplemented with data from: Centers for Disease Control and Prevention. National Center for Chronic Disease Prevention and Health Promotion, Division of Nutrition, Physical Activity, and Obesity. Data, Trend and Maps [online]. [accessed Jan 03, 2020]. URL: https://www.cdc.gov/nccdphp/dnpao/data-trends-maps/index.html
