Top 20 Ways to Cut Costs and Calories by Sandra Meyerowitz

Just maybe this economic downturn can work to our advantage. There are plenty of “extras” we include on a regular basis that can be whittled away from our diets. Stop and think about your day to day schedule and what you usually eat. Even write it down. Then pick a couple of places where you can make some cuts.

A dollar here or there and a few missing calories will add up fast. Here’s an example: 1 Oreo = 50 calories. If you decide to forego this Oreo each day, you will save 18,250 calories in a year or about 5 lbs. In your life, it may not be an Oreo that finds its way onto your plate, but some other food with 50 calories or more. The savings would be the same.

Cutting calories and costs doesn’t mean cutting nutrition out. Vegetables can be cheap and are very nutritious. And most people don’t eat enough of them. Protein can be obtained from eggs, beans and nuts which general cost less than meat.

Here are my top 20 suggestions for cutting costs and calories.

-Make coffee at home instead of buying a cup of Joe. The savings will astound you.

-Choose meat less often, try vegetarian meals a couple of times a week.

-Eat out less frequently.

-When eating out, save half this special meal for another meal later. 2x the pleasure!

-Eat soup! It makes a hearty meal paired with a side salad or a hunk of whole grain bread.

-Purchase only the amount of fresh produce that you will realistically be able to eat, cut back on wastage.

-Stop buying soda from the vending machine. $1.00 and 140 calories/day saved!

-Splurge on desserts only on special occasions. Make it a real treat.

-Don’t order from the value meal menus—choose instead 1 or 2 items and add your own fruit.

-Buy regular size bags or boxes of pretzels, baked chips, crackers and make your own single size portions using snack size Ziploc bags.

-Purchase food at Sam’s Club, Costco or other warehouse stores only if you are having a party or can share your bounty with friends and family. Savings go down the drain if you cannot finish all of it before it rots or becomes stale.

-Share your food.

-Wait until you are hungry before eating— ahh! Something new!

-Use leftovers to create new menu items and feel like you are getting something different each night. Baked chicken can become chicken salad or a chicken sandwich.

-Keep frozen vegetables in your freezer as a “go to” staple item. Include them in everything.

-Create a potluck dinner club with health conscious neighbors to share costs.

-Eat less red meat.

-Look for your favorite healthy brands on sale. Stock up on goods that can be frozen or are shelf stable.

-Take your own lunch to work or school.

-Alternate between water and alcoholic beverages when socializing.

About the Blogger
Sandra is a Registered Dietitian with a Masters Degree in Public Health. Learn more about Sandra here!