Eating Right When the Budget’s Tight

September 1, 2016   Opinion

New Mobility Magazine | Source

Joanne Smith and Kylie JamesPeople with SCI are at risk of developing a host of serious, debilitating and potentially life-threatening secondary health complications. A nutritious diet can help prevent and/or manage many of these conditions. However, finding ways to eat well on a tight budget can be a challenge. Here are 10 tips on how to get healthy foods in your diet and save money:

1. Make a weekly plan
• Make a list of meals for the week. Avoid excess buying and budget your meals.

• Collect coupons and buy items on sale.

• Do not shop hungry.

• Cook more and eat out less. You’ll save more than you can imagine.

2. Eat whole foods
• Many nutritious whole foods (fruits, vegetables, legumes and whole grains) cost less than fast food, chips, cookies and pop. Fast foods may fill you up, but they often lack nutrients and fiber, are loaded with salt, sugar, additives, preservatives and bad fats, and they contribute to secondary health complications, such as obesity, cardiovascular disease and type II diabetes.

• Take a pass on prepared foods, pre-cut fruits and vegetables, frozen meals and/or vegetables in sauces. They save time but cost more.

• Nutrient-dense whole foods (nuts/seeds and whole grains) fill you up so you eat less. Refined carbohydrates, processed foods and sugars cause cravings and overeating, which in turn means spending more.

Read the full article at New Mobility.

Joanne Smith and Kylie James are co-authors of the book Eat Well Live Well with SCI and Other Neurological Conditions. For more information on nutrition for neurological injuries, go to