Dieting on Budget

For many people these days, the battle of the bulge has been compounded by a battle of the shrinking wallet. Striking a balance between eating healthy and stretching the dollar is sometimes a losing battle, with nutrition waving the white flag of defeat. When faced with financial difficulties, it's human nature to go for the quickest and cheapest source of energy, whether it's a quick trip to the fast food counter or a ready-to-heat microwaveable meal.

If you're struggling to lose weight, you can still achieve your goal without going over budget. Planning, timing and common sense are all you need. Here are a few tips to help you along:

1) Stock up on frozen vegetables - believe it or not, they can be just as nutritious as fresh vegetables, at the fraction of the cost. Frozen vegetables are picked right when they are ripe. While re-heating them and serving them as-is doesn't compare to the taste of fresh produce, adding them to stews or soups can be a great way to use them. Make sure you buy whole frozen vegetables, as pre-cut ones tend to be expensive.

2) Buy locally-grown, in-season items - if you must have fresh produce, choosing items in season will definitely lower costs. Also, try to find alternate sources of food, aside from the supermarket. Farmer's markets or farmer's roadside stands can sometimes be full of bargains, especially if the seller doesn't have to travel too far. Don't be afraid to venture into your local Chinatown, if you have one. It's easy to be intimated, but the stores often sell the same produce as any big box supermarket, at a fraction of the cost.

3) Find alternate sources of protein - Beans can be a good source of protein, not to mention inexpensive, especially if you buy in bulk, instead of canned. Tofu is another alternative, though the best prices can be found in Asian supermarkets (pick up the non-branded ones, they're just as good as the well-known brands).

4) Double a recipe, but control portions - Making double batches of a recipe and freezing half is a well-known trick to saving money, but this time, make smaller portions per meal. This will surely save you some time preparing dinner, as well as limiting your servings.

5) Don't forget to exercise - a truly balanced weight loss plan includes regular exercise. There can be low-cost alternatives to gym memberships or expensive classes and equipment. Walking and running is always free, and your local YMCA will often have a no-frills gym with basic equipment for a small membership fee.

Losing weight and staying fit need not be expensive. With a little bit of effort and lot of planning, you can achieve your goals. Using a meal planner like Dinnerbeat will help you make decisions when plotting out what to buy and cook for the week.