Healthier on a Budget: Eating Less

For the full Healthier on a Budget series, see here.

I’m certainly not talking about everyone, because there are many people – even in America – who are starving and malnourished. However, many of us eat too much so the most cost-effective way to save money on food is to eat less.

Let’s start with protein: The current Food Pyramid recommends 2-3 servings (or 5-6 ounces) of meat, beans, etc. per day for the average person. 1 ounce is roughly equal to 1 egg, 1 tablespoon of nut butter, ¼ cup of cooked beans, or 1 oz of meat or fish. To put this in perspective, a piece of meat or fish the size of a deck of cards is usually around 3 ounces.

An omelet made of 2 eggs for breakfast, a peanut butter & jelly sandwich with 1 tablespoon of PB for lunch, and a couple of fajitas with shredded chicken for dinner add up to 5-6 ounces of protein for the day. A 3 egg omelet for breakfast, a chicken breast with lunch, and a 9 oz steak with dinner add up to around 18 ounces of protein for the day, or triple the recommended amount. Since meat protein is typically the most expensive part of the meal, it would certainly be cost-effective to cut back. Experiment with meatless meals or meals where meat is included but is not the main focus (like the fajitas). For my family, more meat at a meal means they are eating much fewer vegetables so less protein is a good health choice as well.

Second, there’s the empty calories. These are the junk foods that are high in calories but add little to nothing nutritionally. They are usually expensive, can possibly harm your body, and don’t keep hunger at bay for long. Your body doesn’t need them, can’t use them for much, and your wallet is better off not buying them. Examples: sodas (diet and regular), candies (hard, gummy, etc.), cotton candy, typical cakes and cookies, and other grain-type desserts. I’m not telling you to completely deprive yourself of every delectable sweet. I just advocate moderation, for the sake of your health and your budget.

Finally, let’s look at a deeper subject: Why do you eat? Technically, it’s to live. We all know we can’t live without food, but why else do we eat? Personally, I’m a habitual eater. I simply have a habit of eating anytime I’m sitting down, whether I'm hungry or not. If I’m working on the computer, writing, or watching TV, I crave something crunchy. I don’t realize how much I eat during these times and barely register what the food tastes like. It’s just a habitual hand-to-mouth motion, like a nervous twitch.

Sometimes, I’m a bored eater. I eat rather than liven up the boring task I’m working on.

I used to be quite the emotional eater. Anxiety, frustration, depression, and disappointment were squelched with an overload of food. I ate until I was stuffed so I would notice the physical pain and not the emotional conflicts.

Ready for the solutions that are working for me? I’m paying more attention to my hunger signals, trying to remember what it feels like to actually be hungry and then eat when I feel those signals. I’m working to break habits by doing activities out of the house when I normally have the desire to snack (can’t snack if there’s no food around!). I take breaks during boring tasks by alternating with something enjoyable (this is when the timer is great). And finally, I take out my frustrations on exercise instead of with food. Did you know you can run or bike farther and faster when there are emotions to get out?

Does any of this fit you? Do you eat more than you need because of habits, boredom, emotions, or any other reasons? What do you do to fight the urge to eat when you’ve already eaten enough?