Eat healthy and afford it
Posted by The Skyliner on April 22nd, 2009Steven Pearce
Guest Columnist
America is one of the top countries known for obesity. The Centers for Disease Control states that 63 percent of Americans are considered overweight or obese according to measures of body mass index.
Why is our nation in such an epidemic? In many cases obesity is related to low incomes and lack of education. Eating unhealthy is much more affordable than eating a healthy balanced diet and in reality, many people are uneducated about the effects of improper diets.
Consuming a diet of only fresh fruits, vegetables and lean meats can be very costly; so many people do not do it. But how can we eat healthy and still be able to afford it?
First off, if bread is constantly in your diet, change to whole grain bread.
Also try to consume about five servings of fruits and vegetables daily. Add variety by picking different colored items. There are certain fruits and vegetables that are very affordable and healthy such as: onions, potatoes, tomatoes, yams, cucumbers, carrots, raisins, blueberries, strawberries and bananas. Watermelon, pineapple and strawberries are the best fruits to eat because they have the least amount of natural sugars.
Secondly, eggs are very affordable and are a great source of protein. They provide about 5.5 grams of protein and only 68 calories. Also, some studies have shown that individuals who consume an egg breakfast are 83 percent more likely to see a decrease in waist circumference.
Beans are also a very tasty and affordable way to get protein. Black beans, kidney beans, and lima beans can be bought canned in the grocery store for a little over a dollar. All beans are high in fiber and can help decrease cholesterol, which, when high, is a risk factor for heart disease.
Lean meats such as turkey and chicken can be very beneficial to our health as well. In only four ounces of chicken we can consume about 60 percent of our daily recommended value for protein. It is much leaner than red meat and has more unsaturated, heart healthy fats.
Lastly, if you like to drink teas or any other beverages that need sweeteners, you can substitute sugar with honey and cane juice. Evaporated cane juice is healthier than pure sugar. Cane juice has not been processed as much as white sugar and reduces the risk of adult onset diabetes and colon cancer, unlike white sugar.
So next time you want to run by McDonald’s and grab a quick bite to eat, remember that there are delicious, healthy and affordable foods at your local grocery store.