Week 7: Healthy and Inexpensive Eating on the Go
Pick a weekly goal and track your progress.
Last week we learned about the importance of staying away from sugary drinks. This week we are going to learn about how families can eat healthy on the go.
Families have busy schedules and it can be hard to find time to make and eat healthy meals, especially when trying to stay on a budget. With a few changes, eating healthy on a budget is possible for families with busy schedules. Check out the tips below:
Ten tips for eating healthy on a budget
Keep healthy pre-packaged snacks in the car. Having snacks in the car can help you avoid trips through a fast food drive through, which will help you save money and avoid unhealthy meals.
Examples of ready-to-eat snacks, that are portion controlled in individual bags:
Pretzels
Popcorn with light butter
Cereal
Trail mix
Headed to your child’s sports practice or a longer car ride? Take a few minutes ahead of time to make sandwiches and pack a cooler of food. When your child suddenly says that they are starving, you will have the cooler of healthy food ready and can avoid getting fast food.
Make smoothies for a quick and healthy breakfast. Use frozen fruit and some yogurt as a simple recipe. You and your children can drink breakfast on the way to school or work.
Take 1 day each week to plan your meals ahead of time and stick to your grocery list when shopping. There are many free apps that you can download for grocery list making. App tip: Kroger’s app allows for list making and you can see nutritional information on each item.
Cook large meals and freeze some for later. Cooking large meals can save you time and money. Put leftovers in an airtight container to be frozen. Leftovers frozen in a single portion are great for lunch and/or dinner.
Cut the junk food out of your family’s diets. Junk foods like chips, sodas or pop, and candy do not have a lot of nutritional value. Instead, try buying foods like whole grain crackers, nuts, and flavored water.
Buy frozen fruits and vegetables. Frozen fruits and vegetables are usually just as nutritious as fresh options. They are often cheaper than fresh vegetables and fruits and easy to have on hand for cooking since they can be stored longer.
Don’t spend money on drinks. Sugary drinks like juices, sports drinks, and pop/sodas don’t have a lot of nutrients and can be expensive. Saving money by skipping the drinks can help your food budget. Drink water or flavored water instead. Water can be flavored by adding Crystal Light or Mio drops.
Plan ahead to help you save. Check out store coupons, which are often found online. Sign up for a grocery store bonus or discount card to save more by getting the sale prices. Be aware, though, that sometimes coupons are for convenience foods that aren’t nutritious.
Eat dinner together. Sitting down and having a family meal together can help reduce snacking. Eating together can help your family bond and can teach your children social skills.
Physical Therapist Weekly Tip
“Strength training is recommended for teens and adults with some guidelines to stay safe. Always start with lifting a low enough weight where you can complete the movement slowly in both directions with good posture and breathing. The weight should be light enough to complete 2-3 sets of 10 repetitions at 1 time. When the exercise becomes easy to do, the weight can be increased in small amounts. Different muscle groups will use different weights, and they may advance at different times, so write it down to avoid injury.
Focus on form and controlling motion instead of worrying about the amount of weight. Try to sit or stand tall. Keep knees and elbows “soft” not locked at the end of the motion to protect them. Don’t forget to breathe! Use a spotter if needed but never complete a 1-rep maximum lift or power lift!
Keep the stomach muscles tight even while doing leg or arm exercises. If you or your teen are new to working out at a gym, talk to the gym’s instructor to get a tour. This can help you learn about each piece of equipment, so that you are using everything properly.
When working out at home, you or your teen can use the same ideas with resistance bands, light dumbbells, or even soup cans.”
— Molly Mays, Hemophilia Physical Therapist