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Losing Weight on a Budget
Fad diets and trendy fitness classes can be pricey. But you don’t actually need to drop big
bucks in order to drop pounds. Try these strategies to lose weight sensibly and save money at
the same time.
Plan to cook at home.
Instead of ordering takeout meals, which tend to be high in calories, cook your own at home.
Find a few good recipes to try and make a shopping list to take with you to the grocery store to
help you make a plan for the week. According to one study, planning out your meals for the
whole day really does help you lose weight.
Make your own snack packs.
Pull out your measuring cups, get yourself a simple kitchen scale—and measure out individual
servings of your healthy snacks (raisins (NuVal 88), almonds (NuVal 84), etc.) to pack up in
reusable containers or small zip-top bags. You’ll keep a cap on portion sizes but avoid the cost
markup that’s tacked onto those small packaged snacks.
Snack on popcorn.
Popcorn (NuVal 91) is a super-easy, inexpensive snack that doesn’t cost much and—did you
know?—popcorn counts as a whole grain. Three cups of air-popped popcorn contains 3 grams
of fiber and just 105 calories—provided you don’t add butter.
Enlist Fido.
Most dogs are always ready for a brisk walk, which can provide motivation for you, too. (Not to
mention that it’s a free form of exercise!) Not a dog owner? Offer to walk a friend’s dog while
she’s away. You’ll sneak in a weekend’s worth of exercise—and have fun while you’re at it.
Eat less meat.
Swap out meat and poultry at some of your meals for cheaper vegetarian proteins like beans,
lentils (NuVal 100), tofu (NuVal 91) and eggs (NuVal 56) for cost and calorie savings.
Eat more veggies.
Shop for vegetables that are in season, but don’t be afraid to go for frozen veggies either.
They’re picked and frozen at the peak of ripeness.
Eat More, Weigh Less
Losing weight doesn't have to mean depriving yourself—just take a smarter approach by
choosing foods that fill you up without adding lots of calories. Here's how to fill your plate for
weight loss.
Healthy Fats
Heart-healthy fats in almonds (NuVal 84), avocados (NuVal 88), canola oil (NuVal 32) and fish
add flavor and stay-full satisfaction. Just remember that calories add up quickly in this category,
so go easy on portion sizes.
Lean Proteins
Gram for gram, protein may keep you feeling fuller longer than carbohydrates or fats do.
Choose lean sources such as skinless, boneless chicken breast (NuVal 57), seafood, and tofu.
Fruits & Vegetables
Eating plenty of colorful fruits and vegetables each day will help your body get the vitamins and
minerals it needs. Fruits and vegetables also contain fiber, which makes them perfect feel-full
foods. Apples, oranges, spinach, broccoli, carrots, tomatoes and peppers all have a NuVal
score of 100.
Low-Fat Dairy
Nonfat (or low-fat) dairy products provide carbs and protein and are good sources of calcium. If
you don't drink milk (NuVal 100 for nonfat), choose a non-dairy alternative fortified with calcium
and vitamin D.
Whole Grains
Fiber in whole grains may help you feel fuller longer. Whole grains also provide trace minerals
and slow-release carbs that keep your body and brain fueled. Quinoa (NuVal 95) and brown rice
(NuVal 94) are two good options.
How to Live for a Healthy Heart
Heart disease is the leading cause of death for Americans, but you can minimize your likelihood
of developing it with some simple lifestyle changes. Here’s help making some heart-smart
choices.
Get moving.
Regular exercise can help you keep your weight in check and provide other heart-healthy
benefits too—such as helping you keep your blood pressure and cholesterol within healthy
ranges. Aim for 30 minutes of moderate exercise (e.g., brisk walking) nearly every day. If you
can’t devote 30 minutes all at once, break it up into 10-minute intervals.
Hold the (unhealthy) fats.
Keeping a cap on saturated fats, trans fats and dietary cholesterol helps reduce risk of heart
disease primarily by lowering “bad” LDL cholesterol. Try replacing whole-fat dairy with skim or
1% dairy products and replacing fatty meats with lean meats, fish and plant-based proteins,
such as beans.
Eat your vegetables—and fruits.
Research links diets rich in fruits and vegetables with a lower risk for heart disease. Eating a
variety of fruits and vegetables high on the NuVal scale (Oranges, bananas, Romaine lettuce,
and red peppers all NuVal 100) will help you eat the recommended 25-plus grams of fiber a day.
Eating plenty of produce also helps you consume a wide range of vitamins, minerals and
antioxidants, many of which are associated with heart health.
Limit sugary drinks and foods.
Added sugars (e.g., sucrose, high-fructose corn syrup) are “empty” calories that supply few
nutrients—and research links drinking lots of sugary beverages with weight gain.
Eat fish twice a week.
Fish is a good source of protein, and oily types—such as Alaskan or King salmon (NuVal 85)
and tuna (Skipjack NuVal 91, Yellowfin 87)—provide omega-3 fatty acids that research has
linked to better heart health. Flaxseed, canola and walnuts also provide omega-3s.
Reach for whole grains.
Choose whole-wheat pasta instead of white. Make buckwheat pancakes. Serve stir-fry over
bulgur (NuVal 95). Try brown rice (NuVal 94) instead of white. Whole grains have more fiber
and nutrients than refined carbohydrates. Research also suggests that the soluble fiber in oats
(NuVal 93), beans, barley and citrus helps reduce “bad” LDL cholesterol levels.
Keep an eye on salt.
Cutting your sodium intake may help lower high blood pressure or reduce your risk of
developing high blood pressure. Limit daily sodium intake to less than 2,300 milligrams (about 1
teaspoon) and to less than 1,500 mg if you’re 51 or older, African-American or have high blood
pressure, diabetes or chronic kidney disease. One easy way to slash your sodium intake is to
replace processed foods with fresh foods. Also look for “low sodium” or “no-salt-added” on
labels, and rinse canned beans.
Shop Smart: Pasta Sauce
It’s hard to beat the ease of opening a jar (unless, of course, it’s screwed on super-tight) to help
bring pasta night together in a flash. Here’s help finding a pasta sauce that’s a bit better for you.
Check calorie counts:
Who knew something that’s mostly tomatoes could vary so greatly? Sauces on the shelf have
anywhere from 40 to 110 calories per ½-cup serving, depending on how much oil is added and
how thick the sauce is. Remember that different flavors by the same brand can have varying
ingredients and nutrition stats, so check the labels even when choosing between almost
identical-looking sauces.
Watch the salt:
Many sauces clock in at 500 mg or more of sodium per ½-cup serving (about 20 percent of your
daily limit). Look for lower-sodium brands to get the health benefits of tomatoes without going
overboard on the salt.
Not too sweet:
Pasta sauce is naturally sweet (tomatoes contain the sugar fructose), but some sauces have
added sugar. To keep sugar as low as possible, look for a sauce where sugar by any name—for
example, some contain evaporated cane juice or honey either isn’t on the ingredient list or is
toward the bottom.
Shop Smart: Frozen Pizzas
When it comes to finding a healthier pick for a last-minute dinner, a frozen pizza could be your
best friend—if you know what to look for. Here’s help making a healthier choice the next time
you defrost dinner.
A better dough:
If you’re looking to save calories, know that more dough means more calories. Choose thincrust over deep-dish to keep calories in check, and buy pizzas that have whole grains in the
crust whenever you can. Skip crust that’s been stuffed with cheese; instead, get a little calcium
from a pizza pie sprinkled with part-skim mozzarella, (NuVal 27).
Keep it simple:
Less is more when you’re picking pizzas. Some loaded pizzas are tasty, but piling on the extras
may also pile on the calories and fat if you’re adding extras such as sausage or pepperoni).
Instead, add your own cut-up veggies to a frozen pizza. It helps the topping stay crunchy and
lets you choose the vegetables you like best, such as broccoli, mushrooms, red and green
peppers and onions (all NuVal 100).
Mind your portions:
If one serving of pizza doesn’t seem like it’s enough, fill the rest of your plate with a lightly
dressed green salad.
Satisfying Ways to Get Your Fiber On: Power Pasta
You know fiber is good for you. It’s good for digestion, may help you avoid certain cancers,
heart disease and diabetes and even help you lose weight. But despite its merits, the average
American is still falling short of the recommended daily amount of fiber (25 grams for women
and 38 grams for men). You can get fiber through fortified foods, but one of the easiest ways to
up your intake is to swap white pasta for whole-wheat (NuVal 93). On average, whole-wheat
pasta offers two to three times more fiber per serving than regular white pasta and is available
in countless shapes and sizes.
Go whole-wheat:
Unlike white pasta, whole-wheat pasta is made from wheat flour that hasn’t been stripped of its
bran and germ—the fiber-contributing parts of the grain that also give it its darker hue. Wholewheat pastas have the added benefit of retaining their magnesium, zinc and other nutrients.
There are many brands of whole-wheat pasta; a few include additional whole grains, such as
barley (NuVal 93) and rye (NuVal 96). Experiment until you find one that has a flavor and
texture you like.
Whole-wheat blends
If you prefer to ease slowly into the world of whole-wheat pasta, try a blend. Blends have a
varying ratio of whole grains to refined flour. You’ll sacrifice some of the fiber of 100-percent
whole-wheat pasta, but you still get an average of 2 grams more per serving compared to white
pasta. Top your pasta with plenty of steamed or grilled veggies (such as broccoli, mushrooms,
onions, or peppers, all NuVal scores of 100) for additional fiber and some vitamins and
nutrients.
Tips for Slow-Cooker Success
Using a slow cooker is one of the easiest ways to get a healthy meal on the table with minimal
time commitment—just throw in your ingredients and let this little kitchen helper work its magic
while you go about your day. You’ll be greeted by mouthwatering smells the moment you walk
in the door, and can serve up dinner as soon as you set the table.
Prep ahead
If you want to start your slow cooker in the morning before heading out the door, get your
ingredients ready the night before. Refrigerate meat, vegetables and liquids in separate
containers, not in the slow-cooker insert. Starting with a cold insert keeps food from heating
quickly, which can be a food-safety risk. And don’t put frozen ingredients in the slow cooker;
defrost meat and poultry thoroughly in the refrigerator before slow cooking.
Soak your beans
If you’re using dry beans (NuVal 100 ) in a slow-cooker recipe, soak them overnight first to
ensure even cooking. Start by sorting beans to remove any pebbles, then rinse well with cold
water.
Or, to “quick soak”: Place beans in a large saucepan with enough cold water to cover them by 2
inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
Don’t peek
Sure, we’re all tempted, but resist the urge to open the slow-cooker lid and look inside. Every
time you open the slow cooker, it loses heat and takes up to 30 minutes to return to
temperature, significantly lengthening the cooking time.
Prep meat
Slow-cooking is a great way to turn tough, inexpensive cuts of meat into something spectacular.
Cut meat and poultry into chunks or small pieces to ensure thorough cooking.
Avoid overfilling
Don’t overfill (or underfill) your slow cooker. Fill it no less than half full and no more than twothirds full.
Proper temperature
If you’re cooking meat and poultry on low, the USDA suggests that you start the dish on high for
the first hour, then switch to low for the remainder of the cooking time. However, since this may
not always be practical, at least bring liquids to a simmer before adding them to the slow cooker
on low, which will jump-start the creation of heat.
How to Make Comfort Foods Healthier
Eating healthfully doesn’t mean giving up your favorite foods. Instead, try these tricks to lighten
up your go-to comfort foods for a healthier take on your old favorites.
Make creamy dishes without the cream.
Try swapping out creamy sauces that are loaded with butter, heavy cream and/or cheese for a
“cream” sauce made with low-fat milk (NuVal 89) thickened with flour. To make: combine 1 cup
low-fat milk with 4 teaspoons all-purpose flour; whisk over medium heat until bubbling and thick.
Try cooking with less oil.
Canola oil (NuVal 32) is a neutral-tasting, heart-healthy oil that works in many recipes. But since
it packs about 120 calories per tablespoon, it’s best to use it sparingly. Nonstick skillets and
pans help you use the least amount of oil with very little sticking.
Amp up flavor without the salt shaker.
Keep your sodium intake in check by boosting flavor with sodium-free alternatives, such as a
squeeze of lemon (NuVal 100) or lime (NuVal 94) and/or chopped fresh or a pinch of dried
herbs.
Use whole grains in baked goods.
Replacing half the all-purpose flour in baked goods with whole-wheat flour adds fiber (12 more
grams per cup) and boosts essential B vitamins, zinc and magnesium.
Add grains or vegetables to meaty dishes.
Add whole grains such as bulgur (NuVal 95) and diced vegetables such as mushrooms or
peppers (NuVal 100) to hamburgers, meatloaf and chili. Grains and veggies bulk up portion size
for fewer calories and less saturated fat than if you use all ground beef. Try adding 3/4 to 1 cup
cooked grains or diced vegetables for each pound of meat.
Reduce cheese, keep the flavor.
Bold-flavored cheeses, such as (extra)-sharp Cheddar (NuVal 25 ) and Parmigiano-Reggiano
(NuVal 25), let you use less for big flavor with fewer calories and less fat.
Principles of Clean Eating
Eating clean may seem like a trendy new idea, but really it’s about filling your plate with real,
whole foods and eating a variety of vegetables, fruits and whole grains as well as moderate
amounts of lean meats and sustainable seafood, dairy, nuts and seeds and healthy oils—and
eating less of the not-so-healthy options. Here’s help cleaning up your diet.
Limit processed food.
If you don’t recognize (or can’t pronounce) many ingredients on the nutrition facts panel, it may
be best to steer clear. Try making homemade mac ‘n’ cheese instead of eating it out of a box,
but know that not all food that comes in a box or package is highly processed. Pre-washed,
bagged salad greens and yogurt are two examples of “clean” packaged foods.
Watch the sodium.
For a healthier heart, put down the salt shaker and flavor with plenty of spices, fresh herbs,
vinegar or citrus for a cleaner diet.
Eat less meat.
While meat offers protein, iron and vitamin B12, too much can pile on saturated fat and
cholesterol. Use just a small amount of meat to flavor largely plant-based dishes, like seasoning
vegetable soup with bits of skinless, boneless chicken breast (NuVal 57) or jazzing up noodles
and vegetables with shreds of pork.
Eat more vegetables.
Low in calories and packed with fiber, vegetables are also bursting with vitamins and minerals.
Whir spinach (NuVal 100) into smoothies, tuck snap peas (NuVal 100) into wraps and
sandwiches, double up vegetables in stir-fries. When dining out, start your meal with a salad or
order a vegetarian entree.
Choose whole grains.
Replace refined grains with whole ones to capture beneficial nutrients in the bran and germ.
Start your day with steel-cut oats (NuVal 93), add quinoa (NuVal 95) to salads and try wild or
brown rice (NuVal 94) with dinner.
Foods to Improve Your Mood
Are those winter blues setting in? Try eating like a Spaniard, an Italian or a Greek. In a study of
more than 11,000 people published in the European Journal of Clinical Nutrition, those who
stuck to a Mediterranean diet scored higher on markers of mental health than their counterparts
who ate a more Western diet.
How to eat the Mediterranean way? Pack your diet with fruits and vegetables such as eggplant,
spinach, tomatoes and peppers (NuVal 100), whole grains such as brown rice (NuVal 94),
legumes, nuts, fish such as Alaskan or King salmon (NuVal 85) and tuna and a moderate
amount of alcohol. Though researchers couldn’t pinpoint what exactly about the diet boosted
participants’ mental health, they suspect that omega-3 fats (found in oily fish), B vitamins and
folate contributed. Don’t disregard the old-school advice to exercise and stay social. But food
matters too.