Last year I dropped just shy of 70 pounds, simply with a better diet rich in healthy, less-processed foods and hundreds of miles of walking. No expensive weight-loss programs, gym memberships or personal health coaches were needed.
For my entire adult life, I’d had the same thought many others do around the holidays: I should resolve to lose weight next year to improve my health. Year after year, I’d plan to eat better and exercise more, but it didn’t happen until a major change in my career path and my life as a whole.
In April 2017, I started walking two or three miles every day of the week, just a brisk pace and a consistent routine. At the same time, I quit making regular visits to fast food restaurants, I started eating less overall red meat, I cut out all added sugar in my drinks (bye bye, sweet tea, concentrated fruit juices and sweet coffee, in other words), and I started allowing myself to fall in love with simple foods.
Here are five of those foods that I totally endorse for their digestive, weight management and overall health benefits, as well as their affordability. I hope they can help you reach your health goals the way they’ve enhanced my life. Best wishes to you on your journey, whether you’re making a New Year’s resolution to lose weight or you’re midway through the year and find the same motivations I did to live a healthier life.
I love to start most days with a simple bowl of whole grain oats. At my local grocery store of choice—the amazing Aldi—I can get a 42-ounce canister of dry rolled oats for about $2, which buys me at least a month’s worth of servings of a healthy breakfast that’s high in fiber, contains no sugar, doesn’t break the bank on carbs and is low in calories and fat. Through a lot of experimenting, I’ve found I prefer to cook my half-cup servings of oats in a cup of water for a minute in the microwave. The biggest health benefit comes from the simple oats, but when I want a little extra flavor I add a teaspoon of honey, a few shakes of ground cinnamon, a sprinkle of crushed almonds or a quarter cup of raisins. When I’m seeking an extra-special breakfast that stays healthy and mixes up the routine, I like to join the overnight oats trend, soaking oats in milk overnight in a mason jar in the fridge, topped with some combination of nuts or flax seed, yogurt, cocoa and sugar (I’ve only done that one once and shared it with Molly), or other toppings. My diet improvements really started and continue with oatmeal.
Eggs are such a versatile dietary component, and I’ve come to rely on them throughout the day. Whether it’s a quick scrambled egg for breakfast, a boiled egg on wheat toast at lunch or a poached egg on a plate of smashed avocado, the options and benefits are both endless. AND I can get a dozen eggs at my local grocery store for as low as 26 cents some weeks! Eggs do contain a major portion of your recommended cholesterol, but they’re also protein rich, while not delivering significant portions of fat, sodium or carbs to your diet.
The whole bag of flat-leaf spinach I regularly purchase contains 50 TOTAL calories and ZERO fats and sugars! That’s a major victory, at just $2 a bag for three or more servings. Spinach is a great base for a fresh salad, but I love it even more when it’s seasoned with a little salt and pepper and cooked—wilted with just a water base—alongside a juicy grilled chicken breast. Each serving provides the benefits of fiber, potassium and even a little protein.
Many American restaurant menus have a salmon option, but fewer seem to offer a tuna dish. Of course there are options to buy more expensive fresh-caught tuna, but on the regular we can get a package of light tuna in water—no oils, please—for 64 cents at the grocer. Each package recommends two servings, but I often eat both at once, which means I still only consume 100 calories, while eating nearly no fat, no carbs whatsoever, just 8 percent of my recommended daily sodium (not bad for canned meat) and 11 grams of protein. Tuna goes great with some saltines or wheat crackers, on wheat toast with a sprinkle of pepper, or cooked alongside some fresh spinach.
Count me among the many eaters scared of Greek yogurt for many years. Then I found the flavored 100-calorie, 55-cent cups at Aldi and made a new close friend. I love the simple strawberry, blackberry, blueberry and peach flavors, and each cup gives me 12 grams of protein, NO fat, just a few carbs and only nine grams of sugar. (You have to remember there are sugars in food, and all sugar is not bad. The enemy is dumping that granulated stuff into your drinks and dishes.) Yogurt is great by itself for a snack mid-morning or mid-afternoon, but it also goes great in a jar of overnight oats, or alongside other breakfast, lunch or dinner items. Like everything on this list, it’s incredibly versatile, affordable and beneficial to your health!
To be clear, these aren’t the only foods I eat, but they start my grocery list each trip, and I build my entire diet around them. You can have that cheeseburger or that slice of pie—and I still do—but like we’ve always heard, eat those kinds of foods in moderation.
I realized late in 2017 that I have a much easier resolution to make now, heading into the new year. Instead of “lose weight,” I can just say “keep the weight off.” Instead of “get healthy,” I get to target “stay healthy.”