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Stay in the Zone on a budget

Last Updated 1/5/2009 9:13:49 AM


By:
Dave Schreck

You’ve made a resolution to eat healthier by following the Zone program, and already you’ve got an excuse to stop: It’s too expensive!

Before you add up the food bill, calculate the costs of being overweight. Cholesterol drugs alone can cost more than $100 a month and being admitted to the hospital can add up to thousands. According to the Center for Science in the Public Interest (CSPI), healthier diets could save you hundreds each year in medical costs and lost wages.Your objective is to avoid the three factors that make up the Perfect Nutritional Storm that threatens your health: Refined carbohydrates, vegetable oils and the decreased consumption of fish oil.

Managing the Zone diet on a budget is possible when you follow these guidelines.

Stay within budget by dong a little planning before you shop. Make a list.

What happens when you go shopping hungry? To resist impulse purchases, go satiated. Have a Zone snack or half a Dr. Sears Zone Bar.

Shop the perimeter for healthier choices. Don’t go down the aisles; you’ll avoid the more processed and costlier items. Yes, you’re allowed to get detergent and Kleenex.

Purchase locally grown produce and foods that are in season. They’re usually less expensive than blueberries imported from Chile in January.

Check your weekly grocery store flyers and Web sites for the best values and coupons. This technique will provide a weekly variety for your proteins, vegetables and fruits.

Buy lean proteins in bulk, portion and freeze. Canned meats (not Spam) help with convenience and portion control. Many people believe the Zone is high in protein. Not so, it’s protein adequate. The average female requires 77grams of protein daily. That’s equivalent to about two six-ounce cans of tuna for the entire day!

Check the freezer aisle for vegetables on sale (they’re more nutritious, convenient and taste better than canned).

Restaurant entrees feature protein large enough for two or three meals. Be sure to ask for a doggie bag before you consume tomorrow’s meal.

There was a time when I prepared five-course meals: Appetizers, soup, salad, entrée and dessert. Who’s got the time to do that now? Not me. I’m too busy these days… just like you.

Here are a few meal suggestions that are low-cost, quick and simple. Each one is a complete three-block meal.

Half can lentil soup, add ½ cup tomato juice, 2 low-fat chicken sausages, and two handfuls of spinach. Heat and serve. Side salad optional.

One cup cooked oatmeal. Stir in ¾ cup low-fat ricotta.
¾ cup 2 percent cottage cheese, plus ¾ can rinsed/drained canned fruit cocktail

One three-ounce can of tuna, topped with ½ cup salsa and ½ cup black beans. Warm in oven or microwave. Top with a dollop of non-fat sour cream.

Half can condensed fish chowder, add ½ cup 2 percent milk, remove some of the potatoes, add one can smoked herring and a couple of handfuls of spinach. Heat and serve. Side salad optional.

4-5 turkey meatballs or low-fat chicken sausage (21g protein) or ½ cup (3 ounces) Perdue’s Short Cuts – Carved Turkey Breast, plus 1 small bag frozen veggies and a piece of fruit. Side salad optional.

Create your own meals by choosing a lean protein adding non-starchy veggies, some legumes/beans, side salad and fruit for dessert.

Success preparing Zone meals on a budget is based on pre-planning and utilizing your store’s current sale items and coupons. This offers greater variety allowing you to improve your health on a budget.

Dr. Barry Sears
Diet/Eating
Manuel Uribe
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