Healthy Eating - Affordable Where You Live?

by Martha Edwards (Subscribe to Martha Edwards's posts)
Feb 11th 2009 3:00PM

I've always lived in a large city, and while I sometimes curse the long line-ups, traffic jams and expensive house prices that come with being in the heart of things, I don't know how I'd get by without having everything I need close by, at my disposal. And I didn't really stop to consider how lucky I was until I read this article on how food costs vary widely across Canada, with rural areas paying up to six times what I would pay for some fresh produce.

In fact, according to recent estimates, "47 per cent of Canadians occasionally go without fresh fruit, vegetables, whole grain and dairy products or lean meat or fish because they cost too much. " Yeesh. So nearly half of us can't afford to eat well?

In tough economic times, it's hard to say whether I would still eat bananas if I had to pay $3.54 per lb, rather than $0.59, or if I would be able to splurge on free-range meats and organic snacks over other options. But ultimately, I think it comes down to choice -- I would pinch my pennies to eat fresh produce rather than spend them on junk food. What about you?

10 Essential Diet Basics

Eat a diet full of color
Colorful fruits and vegetables are stocked with fiber, vitamins, minerals, and antioxidants. They're low in calories and can help you stay satisfied longer.

Eat whole grains
Unlike white products, whole grains are unrefined products with their nutrients and fiber intact. Make your grains 100% and they'll help you maintain blood sugar levels with less spiking and crashing throughout the day. They'll also keep you satisfied longer.

Eat good fats
Not all fats are bad. Some fats are good for us -- like olive oil instead of butter or margarine, and some nuts and seeds.

Eat often
Start with a hearty breakfast and commit to eating throughout the day to keep your metabolism stable. Aim for three meals a day, plus a few healthy snacks too.

Snack before meals
Snacking before dinner won't ruin your appetite. It may actually help it. Healthy snacking can prevent you from overeating come meal time.

Eat whole, fresh foods
Whenever possible, purchase fresh foods and avoid the pre-packaged items lining the shelves at your local grocery store. These foods are typically higher in calories, fat, and sodium and have depleted nutrients due to preservatives.

Keep moving
Our bodies were designed for movement. And we need daily exercise to keep them strong. Exercise is good for our muscles, our hearts, even our sleep patterns.

Treat yourself
It's OK to indulge once a while. If we don't, deprivation sets in and so might overindulgence. So have your cake -- just have it moderation.

Decipher food labels
Read your labels. And make sure when you review the details you understand whether the calories and fat listed are per serving or for the entire container. And if there's a word you can't pronounce, it's likely something you don't need to ingest.

Beware of liquid calories
One 12-ounce can of regular soda can contain 10 teaspoons of sugar and enough calories to ruin the day. Sure to add weight, these drinks should be replaced with water.

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