The Square Life

Yeah, you’re busy. And also, money is tight.

Eating healthfully may seem daunting, boring, expensive—even tedious. Just driving through for the dollar menu, grabbing a pizza or a microwave burrito seems much more logical.

But it really doesn’t have to be a chore, and with some creativity . . . you can eat well and enjoy it—without spending a ton. Even making small changes can reap incredible dividends—now and later. Some simple improvements can add to your energy, physique, mental agility and overall state of mind. While you’re busy investing in your future, why not invest in your health?

Here are some facts about a balanced diet and ways you can even yours out a little more:

1) You Don’t Have to Be Perfect Yet — Neither Does Your Diet
Knowing this will keep you from abandoning the healthy approach all together. There is a buffer of calories in your daily-recommended intake that dietitians call “discretionary calories.” While following your recommended intakes for all food groups as listed on mypyramid.gov is the healthy way, you do have some room to “splurge,” within reason. Your allowance depends on age and activity level: the 19-30 age group levels range from 265 calories for sedentary females to 510 calories for active males. How these calories are used is up to your own “discretion”—for more of a favorite food group, for higher-calorie foods (e.g. something more than skim milk) or for butter, sauce or salad dressing. At the same time, bonus calories can be spent on fries or dessert. As usual, have a solid foundation of the essentials before adding the extras (dinner before dessert, kids).

2) Breakfast Fuels Your Engine to Jumpstart Your Day
To confirm what you may have heard: breakfast is important. Breakfast starts your engine running on all cylinders. Consuming a hearty breakfast also increases your likelihood of getting your daily dose of essential vitamins and minerals, and your ability to regulate your intake throughout the day. Those who eat breakfast regularly have been found to have healthier body weights. If you don’t eat breakfast, try to get in the habit. And if you already are a breakfast connoisseur, focus on making sure it’s nutritious.

3) Nutritious Fruits and Vegetables Aren’t Necessarily Expensive
The more fruits and vegetables you eat, the better. But when it comes to getting the 5-A-Day recommendation for fruits and vegetables, it sounds like quite the task. If you bought that much, you think, then you would be spending way too much green on greens? It could be the case, but just shop smart. In fact, 5-A-Day can cost mere cents. Look for what’s cheap and in season (try farmer’s markets). Also go for frozen fruits and vegetables, they are low in price and picked at their peak. Although frozen, they are still high in nutrients. If you think a multi-vitamin can substitute, know that valuable plant-derived, likely cancer-reducing phytochemicals can’t be extracted. Integrate fruits and vegetables in by adding them where they fit (e.g. veggies on a sandwich; fruit as a side with your dinner).

4) It Doesn’t Have to Be Difficult or Expensive—Just Be Creative
Want something fast, healthy and cheap? The lowest-priced foods are those with the least labor put into them before purchase, so grocery shopping is your best bet. Shop the periphery of the store for those food group basics. And if you want to eat well, with little prep time, cook foods ahead of time to have a ready supply of nutritious, fresh and microwave-ready food (just like Mom’s home cooking).