Here are some ways to make your meals healthier, without making them cost more:
Instead of white rice, try half rice, half riced-cauliflower
Instead of frying, grill, bake or broil your meat or fish
Instead of flavoring with drippings, fat, or salt, season your food with herbs, garlic, lemon or spices
Instead of noodles, try shredded cabbage or broccoli or spiralized zucchini or carrots
Try rinsing canned vegetables or beans or buy the low-sodium version
Eat half as much mashed potato and make up the rest with mashed cauliflower, turnips or parsnips
Make all of your grains whole grains. That means the first word on the ingredients list should be ‘whole.’ Instead of white rice, brown rice. Instead of white bread, whole grain or whole wheat bread. Try whole wheat tortillas, or plain oatmeal that you can sweeten yourself with cinnamon or fresh fruit.
Read the labels on your dressings and sauces and see how many grams of sugar there are--choose the ketchup, tomato sauce or salad dressing with the fewest grams of sugar.
Be aware of what you drink. Sometimes the biggest source of sugar in our diets is from soda, coffees, juice and energy drinks. Why drink all of your calories and carbs when you could have a little more food to eat, that you can actually chew and enjoy?
Instead of soda, try seltzer water with slices of fresh fruit.
Instead of juice, try half juice and half water.
Try unsweetened tea, and eat an actual piece of fruit with more fiber and vitamins.
If you drink alcohol, skip the fruity drinks and measure your portion sizes.
Water is the best drink of all to keep you hydrated and feeling good. If it sounds boring to stop drinking sugary soda, keep in mind that once you start eating less sugar, you will crave it less and less, and you may find that your energy level stays more constant throughout the day.