Why Hard Times Get Fat and What Can We Do About It

In Britain, it is often mentioned that people were much thinner during the era of rationing in the 1940s and 1950s. That is true, and even after rationing ended, the British remained thin because most of they couldn’t afford to eat out and led more physically active lives than most office workers today.

Since then, however, difficult times have tended to affect our waistline and our wallet. When income is under pressure, we accumulate pounds, but why?

Well, we cut back on food and looked for cheaper alternatives. Unfortunately, less expensive foods tend to be more fattening and not as nutritious as what we would choose if money weren’t so tight. And eating out comes down from visiting a restaurant to taking advantage of “family deals” at take-out establishments or multiple pre-order purchases.

Some research suggests the opposite, that by saving money by not eating out we are also saving calories, because restaurant dishes have more calories than the equivalent homemade version. But this argument only holds if the foods we eat at home are healthy, and too often when times are tough we binge-eat to cheer ourselves up.

Sales of chips, candy and other snacks have increased in the recent economic troubles that hit America and Europe. Cooking at home often consists of microwaving a packaged meal rather than preparing fresh food because fresh meat, vegetables and fruits are often more expensive than ready meals. Unfortunately, ready meals can be augmented with cheap fillings, often sugar or corn syrup, and fat. Lack of fiber can mean that we feel hungry shortly after eating, so we eat more.

As the recession hits, our diets become less and less healthy. We want value for money when we shop, and that generally equates to quantity, not quality. We also want a quick fix – many of us don’t want to waste time making menus and cooking from scratch, that takes time (which we could spend watching TV or playing computer games), while a microwave dinner is ready in a few moments.

Okay, now we know why we get fat when we have a smaller budget, but what are we going to do about it?

First, we must mention the elephant in the room. We all eat too much, I said there! There are two things you can do to get started:

• Reduce portion sizes and don’t eat junk food – oversize is no one’s friend.
• Learn to cook! It’s easier than you think, and you’ll be eating more nutritious (and fresher) meals, as well as saving money. Plus, you control what goes into your mouth, not the manufacturer.

Second, we have to be smart shoppers, and that means spending a few minutes thinking about what we really need to buy for the next few days, weeks, or months. Here are my top tips for cutting down on that grocery bill and not having a checkout shock.

• Write a list and stick to it, don’t give in to impulse purchases.
• Use the vouchers or coupons that you find, but only for the products that you will actually use.
• Spend more on meat, fish, dairy, vegetables and fruits; These are generally found around the perimeter of the store, and the middle aisles are where the processed food is. Take advantage of seasonal offers and try something you haven’t eaten before.
• Use local farm shops and farmers markets for cheaper local and seasonal produce. Or try a ‘vegetable box’ scheme.
• Buy whole grains (whole wheat bread and rice, whole wheat pasta); the price may not be much different, but they will fill you up longer.
• Compare unit prices, check shelf labels and buy the cheapest per 100g; You might be surprised to find that the big package is not always a better value.
• Choose your own brands instead of reputable products, they are often manufactured in the same factories. Hint: Check the fat / sugar / additives first, but start with a product’s ‘value’ range and only switch to a more expensive version if you don’t like the cheaper one. Always start with little money and work your way up.

Above all, take the time to enjoy your food, do not swallow it without noticing its taste. For happy cooking and healthy eating!